How to Gain 20 Pounds of Muscle Fast

Build muscle fast!

Building muscle can sometimes be a challenge for those who want to increase their physiques. It can be hard to gain 20 lbs. of muscle. The secrets to gaining muscle weight, however, aren't just in the weights lifted. They involve drastic nutritional changes and, ironically, NOT lifting weights for the most part.

Things You'll Need

• Athletic clothes
• Access to a gym
• Athletic shoes
• Foods containing protein

Instructions

1. Eat food more often, particularly protein-laden foods. One pound equals 3,500 calories. So if you eat a 2,500-calorie diet and you increase your caloric intake by adding 1,000 of protein laden foods, you could see a good muscle weight gain when combined with pumping iron. Lean meats, eggs and beans are all excellent sources of protein. Increase your caloric intake of these foods, and eat throughout the day. Frequent eating causes the body to constantly absorb the needed nutrients gained from good foods. An average of six meals, with three high protein meals, should keep your body in a muscle building mode.

2. Target your weight training to be short, doing no more than three types of exercises on all major muscle groups or body parts. Working out more than an hour can cause a rise in catabolic hormones, which will actually reduce muscle fibers.

3. Lift weights that will challenge a group of muscles versus isolating a small set. Use free weights to help make this happen, and use weights that you can perform four to eight repetitions before your muscles give out. Rowing exercises, for example, incorporate the arms and back muscles at the same time, versus just doing bicep curls or shoulder presses.

4. Focus on the negative resistance in the repetitions. That is the portion where the weights are coming down. By slowing down the repetition in the "return" motion, you force your muscles to work even harder for support, stimulating more muscle growth.

5. Rest your muscles for at least a day in between exercises. This is when the muscle fibers rebuild to be stronger after being torn down in the gym. Without rest, your fibers are constantly in motion and never get a change to become stronger. Limiting aerobic activity will also rest your body's caloric consumption, leaving the nutrients to focus on muscle building and recovery.

Tips & Warnings

• Always consult a physician before beginning a new exercise routine.

• Whatever workout pattern you choose, stick to it and be patient to see results.

References

• Body Building for You: Why Can't You Gain Weight?