How to Gain Muscle Quickly

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By bigthowell
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Gain Muscle Quickly

How to gain more muscle is very simple. Once you incorporate just a few simple steps into your existing weight lifting program the muscle will start piling on.

Difficulty: Moderately Easy

Instructions

Step 1

First and most important step in gaining more muscle is the amount of protein you consume each day. The quality of the protein also matters greatly to the success of your muscle building program. If muscle building is one of your goals you need to consume at least 1 ounce of quality protein for every 2 pounds of body weight every day. If you are on a bodybuilding regimen, I recommend 1 ounce of protein for each pound of bodyweight.
Step 2

Step 2. The best proteins come from meats. It is easier and faster to get most of your protein from fish, chicken, and lean beef. The leaner the meat the better it is for you. I prefer to grill my meats with light seasoning. Most packages give you the protein per serving or the protein per package information on the container.
Step 3

Step 3. Always stay well hydrated. A dehydrated muscle will not grow properly. You need to consume at least 64 ounces to 128 ounces of water each and every day for maximum muscle growth.
Step 4

Step 4. Recovery time is 50% of the workout program. If you don't give your muscles ample time to recover, your muscle growth will be a very slow process. This means you need to get at least 8 hours of sleep each night. Also remember each body part or group takes different amounts of time to recover. Chest and shoulders can take 3 to 4 days. Back and upper legs can take 3 to 5 days. Calves, abs, and arms can take 2 to 3 days. These recovery times are based on a very intense workout regimen. These times can also vary from person to person.
Step 5

Step 5. Last but not least is the fact that you need all of the essential vitamins and minerals in your daily diet. One of the most important things to building muscle is to make sure that all the body needs to make muscle grow bigger is readily available. I personally take a liquid vitamin and mineral supplement once a day. It is quick and easy. It is what gets my day started.
Step 6

Step 6. As soon as you put all of these steps together you will see a dramatic increase in the amount of muscle you are gaining. Your strength should also increase at a more rapid pace. Good luck with all of your muscle building programs.

Comments

emtlady1212 said

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on 5/19/2009 Really good to know"

guesswhat said

on 4/17/2009 Great article ....keep up the good work...I gave you 5 Stars and RR on 5 of your articles,very informational...ty ...Please return the favor..Al