How Do I Get Big Muscles Quickly?
You might be tempted to imitate the workouts of professional bodybuilders or use supplements to build your muscles, but don't take that route. Both over-exercising and using supplements can have extremely detrimental effects on your body and might inhibit your future ability to maintain muscle. Instead, balance your diet and commit to a strength-training routine that should lead to healthy results in about two months.
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Instructions
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Gain weight by eating calorie-dense and nutrient-rich foods. It is impossible to build muscle if you're clinically underweight. Whole grains; lean meat, chicken and fish; and fruits and vegetables are your best bet. Avoid fast food, snack food and sugary treats full of calories but little nutritional value.
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Take creatine supplements only if your diet is deficient in beef, poultry or fish. Creatine helps build muscle, but never take more than the recommended dose because little research has been done on creatine's long-term effects.
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Strength train at least five days a week. If you're just getting started, do compound exercises, meaning those that work multiple muscles at a time. For example, instead doing of biceps curls, do chin-ups that work your arms, back and shoulders at the same time.
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Use free weights for strength training. Free weights require you to balance the weight yourself rather than having a machine do it, which will build muscle more efficiently.
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Do full-body workouts. Though you might want to only build muscle in a particular area, a full-body workout is generally healthier and will keep your body in proportion.
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Add more weight during strength training to push the limit of your comfort zone. Heavier weights and a lower number of repetitions build muscle. When working with heavy weights, particularly on the bench press, always use a spotter for safety.
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Eat small meals regularly, every two or three hours. This boosts your metabolism and repairs muscle tissue. Focus on eating whole foods like oats, brown rice, lean meat, fresh fruits and fresh vegetables.
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Balance protein and carbohydrates. Though protein is important for muscle growth, your body needs plenty of carbohydrates for energy during your regular weight training. Protein should only account for 15 to 20 percent of total caloric intake, according the the University of California-Los Angeles.
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Tips & Warnings
Only attempt to gain weight while building muscle if you are underweight. Eating in excess won't directly help you build muscle. Too many extra calories can be quickly converted to fat---and too much protein can seriously harm your health. Remember that everyone has a genetic maximum for muscle mass, meaning you can only increase your size to a certain point without the aid of dangerous supplements. Most important, rest and drink lots of water. Contrary to popular belief, muscle actually grows while it rests, not while you're working out. Without adequate rest, you will never see the results you desire.
References
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