How to Gain Muscles Fast – Bulking Up

Here are 5 quick tips to help you gain bulk up and gain muscles in the shortest time possible. These tips were taken Vince DelMonte, a renowned bodybuilder, trainer and author of “No Nonsense Muscle Building”

Gain Muscles Fast Tip #1: Load up every 3-4 hrs

Load up with generous servings of wholesome food every 3 – 4 Hours. Common sense will tell you that if you always feeding your muscles, they will grow (make sure you’re doing your workouts as well – or you’ll end up putting on extra fat)

Without sufficient proteins, it will be impossible for them to develop mass and grow. Eat generous portions of foods like lean meat, tuna (in water), and organic vegetables, nuts and seeds. Avoid fatty foods, high in sugar food, simple carbs and processed.

Your diet is one of the biggest factors (the others being your weight training program and your lifestyle) that will determine your bodybuilding success.

Gain Muscle Fast Tip #2: “Go for the High Load Workout”

In short, this workout technique requires you to get into the gym, train hard and get out fast!

A typical gym workout calls for 20 sets or more. In contrast, a high-load workout is only 10 – 12 sets, but remember to push yourself to the max without injuring yourself.

(* do not use weights that are too heavy, especially if you’re just starting out!)

In this “bulking phase”, your goal is muscle growth, so avoid high volume work. Don’t spend hours at the gym – train hard and get out fast!

Gain Muscle Fast Tip #3: Focus on Compound Exercises.

The key to notable muscle growth is to engage your whole body as much as you can in every exercise you do. Compound exercises are those that engage the main muscle groups simultaneously and work your entire body.

Here are a few examples of compound exercises: Rows, Lunges, Presses, Squats, Body lifts and Deadlifts.

This is very effective for gaining muscles mass fast (i.e. bulking)

Gain Muscle Fast Tip #4: Get your Technique right

Bodybuilding isn’t just going to the gym, do some presses, lift some weights and hope for the best. You need to have the right form, i.e. get the techniques right.

If you cheat form, you’re setting yourself up for failure. If you’re serious about bodybuilding, then you must learn the proper form. There are many books, videos and trainers to help you get started on the proper form.

Gain Muscle Fast Tip #5: Get Sufficient Rest

This is fact that not many bodybuilders are aware of – but your muscles grow NOT during the workouts, but during your rest period. So, it’s vital that you schedule rest periods in your workout sessions and don’t overdo the training!

(After a hard training session, take simple carbohydrates to replenish the glycogen level so that your body has sufficient energy to recoup and rest. For more info – read this truth about carbs for bodybuilders article)

Finally, don’t forget to get sufficient sleep every day. Get at least 8 hrs of sleep each day. It is during our sleep that our bodies heal and rebuild itself.

Summary:

Get in the gym (train hard by doing Compound exercises using the proper form), eat a proper diet every 3-4 hours and get plenty of rest. 8 hrs of sleep is mandatory. Repeat this entire process over 3-4 months and you will see noticeable results.