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How to Gain Muscle Fast

January 30, 2024 by admin Category: How To

You are viewing the article How to Gain Muscle Fast  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.

This article has been viewed 58,648 times.

Getting lean muscle is tough, but there’s only one way forward. You can gain muscle “quickly,” however, there are some trade-offs, such as gaining some fat along with muscle mass, and giving up some other activities like running. so your body can focus on building muscle. You need to eat more, use the right training strategy, and use exercises aimed at making your muscles bigger.

Table of Contents

  • Steps
    • Workout to Gain Muscle
    • Eat to Gain Muscle
    • Focus on Building Muscle
  • Advice
  • Warning

Steps

Workout to Gain Muscle

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Image titled Lose 5 Pounds in 2 Weeks Step 3

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Start with basic strength exercises. [1] X Resources Most exercises for the major body parts should start with the basics, multi-joint strength exercises that allow you to lift more total weight, such as using chest bench, deltoid machine, barbell for back and squat exercise for legs. This allows you to lift heavier weights in these exercises, while you are still strong and have enough energy to stimulate better muscle growth.
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Image titled Lose Body Fat Fast Step 7

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Do your best. High intensity training is the key to building muscle. Light exercises, even stretching, are not enough to create the right state for your muscles to break down and rebuild. Plan to exercise 30-45 minutes a session, 3-4 times a week (exercise every other day). It sounds like a surprising and manageable plan, but remember that in each workout, you must train at the highest possible intensity. Your muscles will certainly feel sore at first, but things will get easier when exercise becomes a habit.

  • During each training session, lift the heaviest weight you can and do the right moves. Test your limits to figure out how much weight you should lift by performing different weights. You need to be able to do 3-4 sets of 8-12 lifts without putting the weight down. If you can’t do it, lower the weight. In general, about 6-12 lifts will stimulate muscle growth, while fewer lifts will help build strength rather than increase muscle size.
  • If you can lift 10 reps or more without feeling your muscles burn, increase the weight. You will not be able to become more muscular unless you challenge yourself to the best of your ability.
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Image titled Lose Weight Quickly and Safely (for Teen Girls) Step 11

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Lift weights explosively. This means lifting weights at a fast pace, but lowering them slowly. [2] X Research Source
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Image titled Get Bigger Naturally Step 4

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Practice correct postures. To develop the correct skills, do all your lifts with the right posture. Beginners, try to keep weight lifting goals within your strength capacity. Practice the right habits for all exercises. Don’t do it the wrong way when you’re just starting out.

  • You need to be able to complete all the movements in the exercise without having to lean on or change position. If you can’t, then you need to lift lighter weights.
  • In most cases, you’ll start with an arm or leg stretch.
  • Practice with a trainer for several sessions so you can learn the right moves from different exercises before working out on your own.
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Image titled Maximize Workout Benefits Step 12

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Alternate muscle groups. You won’t want to work the same muscle group with every exercise, or you’ll end up injuring your muscles. [3] X Source of Research Alternate muscle groups so that with each exercise, you train each hour with high intensity for different muscle groups. If you exercise three times a week, try the following:

  • First exercise: work out your chest, biceps, and biceps.
  • Second exercise: focus on your feet.
  • Exercise three: work the abs and chest muscles again. [4] X Research Sources
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Image titled Lose Weight in 2 Days Step 7

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Avoid constant repetition. If you keep doing the same thing over and over again, you won’t improve. You need to add more weight, and as you become familiar with the new weight, switch exercises. Be aware of the workout you’re doing and notice when your muscles don’t seem to have changed for a while; That could be a sign that you should change the weight.
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Image titled Motivate Yourself to Lose Weight Step 26

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Rest between workouts. For those with a fast metabolism, the rest period is just as important as the training. Your body needs time to build muscle without burning a lot of energy to perform other activities. Jogging and other cardio exercises can really hinder muscle growth. Instead, relax between workouts. Get a good night’s sleep to refresh your body for the next workout.
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Image titled Get Motivated Step 7

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Develop the mind-muscle connection. Research confirms that modulating the mind-muscle connection can optimize the results of a workout. Instead of focusing on your routine, or the blonde girl next to you, try to get into the mindset of working out your muscles to help increase results. Here’s how to do that:

  • Visualize your goal of muscle growth as you complete all of your lifts.
  • If you’re lifting weights with one hand, place your other hand over the muscle you hope it will develop. Doing this can help you get a feel for exactly where your muscles are being worked, and help you refocus your efforts.
  • Remember, it’s not the weight on the barbell that matters; It’s the effect that weight has on your muscles, leading to the increase in size and strength you’re after. This has a lot to do with how you think and what you focus on.

Eat to Gain Muscle

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Image titled Lose Weight in 2 Days Step 2

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Eat foods that are high in energy. [5] X Source of Research You should get your energy from nutrient-rich foods, which will give your body the right fuel for rapid muscle growth. Foods high in sugar, white flour, trans fats and additives are high in energy but low in nutrients, which will increase fat instead of muscle. If you want your muscles to grow and look solid, you need to eat a list of foods from all the different food groups.

  • Eat high-energy protein dishes such as steak and roast beef, roast chicken (with dark skin and meat), salmon, eggs, and pork. Protein is very important when you are working out to build muscle. Avoid bacon, hot dogs and other cured meats, these contain additives and are not good for you to eat in large quantities.
  • Eat lots of fruits and vegetables. They provide you with fiber and essential nutrients and help keep your body hydrated.
  • Eat whole grains like oatmeal, varieties of wheat, barley, and quinoa instead of white bread, cookies, pies, pancakes, waffles, and similar treats.
  • Eat legumes and nuts like black beans, red beans, avocado beans, walnuts, pecans, peanuts, and almonds.
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Image titled Have a Baby Boy Step 4

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Eat more than you think you need. Do you eat when you feel hungry, and stop eating when you feel full? This may sound normal, but when you aim to gain muscle fast, you need to eat more than usual. Add in one serving at each meal, and more, if you can. Your body needs fuel to build muscle: that’s it.

  • A good breakfast for muscle gain should include a bowl of oatmeal, 4 eggs, 2 pieces of toasted ham or more, an apple, an orange and a banana.
  • For lunch, you can have chicken sandwich with flour tortillas, handfuls of nuts, 2 avocados, and a large salad of kale and tomatoes.
  • For dinner, have a large portion of steak or other protein, potatoes, vegetables, and a second serving of all of the above.
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Image titled Make Yourself Sleepy Step 11

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Eat at least 5 meals a day. Don’t wait until your stomach growls to eat again; you need to constantly fuel your body when you are in the training phase to gain muscle. This won’t last forever, so try to enjoy it! Eat two more meals in addition to breakfast, lunch, and dinner.
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Image titled Eat Like a Body Builder Step 10

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Take supplements but don’t rely on them. You can’t rely on protein-boosting muscle-building creams to do the work for you. To build muscle, you need to get most of your energy from energy-rich foods. However, you can speed up the process by taking a number of supplements that have been shown to be harmless.

  • Creatine is a protein supplement that has been shown to help make muscles bigger. This substance is in powder form, mix it with water and drink it several times a day.
  • Protein shakes like Ensure are a good supplement to use when you’re having trouble getting enough calories between meals.
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Image titled Get Energy Fast Step 1

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Drink enough water. Heavy exercise, which you must do to gain muscle, can dehydrate you quickly. Fix this situation by carrying a bottle of water with you wherever you go, and drink it whenever you feel thirsty. Under ideal conditions, you should drink about 3 liters of water a day. Drink extra water before and after exercise. [6] X Research Source

  • Give up sugar or carbonated drinks. They won’t help your overall fitness, and they actually hinder your progress in strength training.
  • Alcohol doesn’t help either. They dehydrate you and make you feel low on energy.
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Image titled Get Rid of Inner Thigh Fat Step 17

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Get to know your body better. What is beneficial, and what is not? As you transform yourself, pay attention to what’s happening to your muscles. Each person is different, a food may not work for one person, but very useful for others. If you don’t see progress within a week, change it up and try something else the next week.

Focus on Building Muscle

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Get more sleep than usual. Sleep is very important in giving muscles a chance to grow. Sleeping at least 7 hours a night is the minimum, ideally 8-9 hours.
  • Image titled Get Bigger Naturally Step 2

    Image titled Get Bigger Naturally Step 2

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    Concentrate heavily on weight training. You may enjoy activities that are good for your heart (sports, running, etc.), but these activities put extra stress on your body (muscles, joints) and use up. run out of energy that could otherwise be used to build muscle. Normally, cardio activities should be included in your overall strength training routine, but if you’re focusing on building muscle for the time being, focusing on weight training during A few months will help you reach your goal.
  • Advice

    • Always ask a friend to watch over you during difficult lifting movements, like lying on your back in a chair to lift weights. This move is highly dangerous, and plus, it’s always helpful to have someone on hand to get a few more pushups.
    • Stay motivated. Find a workout buddy, join a weightlifting forum, or journal about your workouts. Do whatever motivates you.
    • If you don’t have weights right now, and haven’t done any weight training before, start with push-ups and pull-ups. These exercises have the right level of difficulty for you to do as a beginner.
    • Push up with just the lower body: start at the top of the push-up and slowly lower down. Perform the descent as low as you can without touching the floor with your chest and abs. Then get up and start over. This is a good option when you’re not strong enough to do a full push-up.

    Warning

    • Exercising too much can be harmful to your health. Be aware of your condition and limit your efforts to avoid injury.
    • Avoid taking too many supplements that help metabolize muscle protein (creatine) as it will break down in your kidneys into toxic molecules. Even so, if you don’t use too much, it won’t hurt.
    X

    This article was co-written by Danny Gordon. Danny Gordon is a certified personal trainer by the American College of Sports Medicine and owner of The Body Studio for Fitness, a gym in San Francisco Bay. With over 20 years of fitness coaching experience, he focuses on small group training at his gym. Danny received personal trainer certifications from California State University, East Bay and the American College of Sports Medicine.

    This article has been viewed 58,648 times.

    Getting lean muscle is tough, but there’s only one way forward. You can gain muscle “quickly,” however, there are some trade-offs, such as gaining some fat along with muscle mass, and giving up some other activities like running. so your body can focus on building muscle. You need to eat more, use the right training strategy, and use exercises aimed at making your muscles bigger.

    Thank you for reading this post How to Gain Muscle Fast at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.

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