How to Gain 20 Pounds of Muscle in Three Months
Most workout plans will average five pounds of muscle growth per month, so if you want to push yourself a little more for an even faster transformation, you need to make your body your main focus in your free time. You will feel like you are eating or exercising constantly. You will be exhausted at the end of every workout. You will have constant muscle soreness. You may struggle to get the calories and protein you need each day. But if you stick with the program, you may achieve your goal of rapid muscle growth.
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Things You'll Need
- Food Exercise equipment Protein supplements Pro-anabolic supplements Workout record book
Instructions
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Peak Performance
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1
Clear your schedule. Rapid muscle growth requires a lot of time. Your average workout should be about two hours of weightlifting. If you do any cardiovascular workout, it needs to be short (under 20 minutes) and immediately after a weightlifting workout. You will need to rest your muscles, but by rotating your workouts to work different muscle groups, you will take only two days off a week from weightlifting.
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2
Go shopping. You must stock up on groceries, because you may end up eating twice as much as you have been. To keep from feeling too full, you will be eating every three hours every day from the time you wake up to the time you go to sleep. Some bodybuilders even set their alarm to eat in the middle of the night. One gram of protein per day for every pound of body weight is a general rule, and that may be harder to do than you think. Food-type divisions vary among experts, but most of your diet will be protein, enough carbohydrates to fuel your two-hour workouts, and fat, which promotes the release of anabolic (muscle-building) hormones.
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3
Go shopping again. Most nutrition or vitamin stores and many pharmacies carry supplements for bodybuilding. Choose supplements that deliver all the vitamins and minerals you need. You will also need supplements that help promote testosterone production, plus protein you can add to drinks. Creatine and human growth hormone (HGH) are of minimal value for muscle growth and should be avoided.
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Keep a record of what you do at every workout. Your goal is to increase repetitions or weight on every exercise every time you do it. Because muscles tend to adapt to a repeated routine, you must change the exercises, or at least vary their order, every three weeks.
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Eat as often as you can and do not let anything get in the way of your workouts or a regular sleep schedule. If you do not get enough calories, you will not see the growth; you might even see muscles atrophy. If you do not get enough sleep at regular intervals, you may feel too much psychological or physical fatigue to complete your two-hour workouts.
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Tips & Warnings
Good form in your exercises will help make sure you are using only the muscles you are targeting. Slower repetitions help insure better form and can actually increase the muscle workout. Drinking plenty of water helps metabolize fat and increase muscle strength. You may not be able to avoid some fat gain during muscle building, so many bodybuilders alternate muscle-building and fat-loss routines.
The use of steroids is illegal without a prescription (usually to patients with muscle-wasting issues), and they have serious side effects. Unless you have been underweight or are relatively new to weightlifting, large weight gains in short periods are very hard to achieve. For athletes and others already exercising, a time frame of four or five months to gain 20 pounds is more likely.
