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When learning how to gain muscle fast, many people fail to understand the importance of sticking
to the basics. Sure there are thousands of fancy techniques and "cutting-edge" bodybuilding
supplements that you can implement into your muscle building program, but at the end of the day,
the only thing that actually helps you pack on muscle mass is applying the fundamental muscle
gain principles.
Countless articles have been written touting the benefits of the K.I.S.S. (Keep It Simple Stupid!)
principle. Yet every night when I visit the gym I can't help but notice the disproportionate ratio of
impressive muscular bodies to the average overweight non-muscular bodies. If I stick around long
enough, I inevitably notice that the vast majority of average body types are focused intensely on
some type of strange new "cutting edge" training program.
What is going on here, certainly these people have seen some of the same information that I
have?
There is no doubt that they had to do some serious studying to uncover the bizarre training
routines that they so intently perform. Somewhere along the way, they had to run across at least a
few of the timeless muscle building techniques that actually work...Right?
Well after many years of noticing the same trend in gym, after gym, after gym, I'm assuming that
the vast majority of people have never been exposed to the truth about building lean muscle mass.
In order to set the record straight I'm taking it upon myself to unlock the mystery surrounding the
timeless goal of learning how to gain muscle mass fast!
So Exactly How Do I Gain Muscle Fast?
When it comes to building muscle, there is a very simple three-part process that you must always
follow. There are absolutely no exceptions to this rule, so pay close attention!
#1 - In order to build muscle you must first stimulate muscle growth through some type of intense
weight-training exercise.
While it's true that everyone's body responds differently to different types of training, it is
universally accepted that intense weight training inflicts the type of muscle damage that is required
to stimulate both bone density and muscle growth.
As a general rule of thumb, the more basic compound free weight exercises like squats, dead lifts,
bench press and bent rows seem to stimulate muscle growth more effectively than the isolation
style exercises like preacher curls, leg extensions, and smith machine bench press.

2. In my experiences lifting fairly heavy weights for lower repetitions is a surefire way to gain muscle
fast. Yes it is uncomfortable. Yes it hurts. Yes it makes you sore for a few days after your workout.
But let's face it, if you never go outside of your comfort zone and lift progressively heavier weights,
you'll never stimulate serious muscle growth!
On the flip side, if you've been training with heavy weights for lower repetitions for an extended
amount of time, you may benefit from switching gears and trying lower weights for more
repetitions. The important thing to keep pin mind here is that as you train, your body adapts to
your weight training workouts. If you want to keep building muscle mass, then you need to keep
switching things up in order to keep your body guessing.
If your goal is to gain muscle fast, then I recommend limiting your workouts to a maximum of 1
hour. Anything longer will pull your body out of muscle building mode and into endurance mode.
By limiting the length of your workout sessions, you can assure that your body is receiving the
appropriate stimulation for muscle growth.
#2 - After you have put in the time to properly stimulate muscle growth, you then must fuel that
muscle growth by consuming ample amounts of the proper nutrients in the proper combination's at
the right times. This allows your body the proper "fuel" to repair the damage inflicted by intense
weight training exercises.
If your goal is to gain muscle fast, then you need to make sure and consume a minimum of 5
meals per day, evenly spaced every 2-3 hours. Each meal should include protein, carbohydrates,
fat and some type of fruit or vegetable. When putting your nutrition plan together, it is important to
realize that each gram of protein or carbohydrate contains 4 calories. Each gram of fat contains 9
calories.
Although, it is important for people wanting to gain muscle mass to consume enough protein, it is
simply not necessary to consume absurd amounts. While it has been a popular recommendation
over the last few years by many bodybuilders and self proclaimed fitness "gurus" to consume
absurd amounts of protein, this is simply not necessary to support muscle growth.
The American College of Sports Medicine suggests in it's position statement on protein
consumption, that by consuming as little as 0.72 grams of protein per lb of body weight per day,
you can effectively repair damaged muscle tissue, build lean muscle mass and limit the chances of
negative side effects.
Fat does not just make people fat because it is bad for them, at 9 calories per gram, a small
amount of fat can contain a staggering amount of calories. Following this logic, it is important to
realize that in order to consume more calories, fat is essential to your muscle building diet. Certain
types of fatty acids, (fat) when consumed properly, can not only increase your calories, but they
have been scientifically proven to lower unwanted body fat levels, increase muscle building
hormone levels, increase brain function and alertness and provide an additional energy source for
the body.
As you can see, these are some pretty great side effects! By consuming between 40 and 60
grams of "heart healthy" fat per day, spread over 5 meals, you can ensure that you will be able to

3. get the benefits that dietary fats have to offer, without consuming the excess of calories often
associated with fat consumption.
Carbohydrates serve as the primary energy source for your body and are an important part of the
nutritional spectrum required for muscle growth. There are two types of carbohydrates, complex
and simple.
Simple carbohydrates break down into sugars in the body very quickly. Because of this, they
provide a very unstable energy source and are of little nutritional value. Examples of simple
carbohydrates are white flour, white bread and sugar.
While consuming some simple carbohydrates will not hinder your muscle building goals, you will
want to consume the majority of your carbohydrates from nutritious complex sources such as oats,
yams, whole-wheat pasta and whole-wheat breads. This will not only provide your body with
ample amounts of nutrients for muscle growth, but also ensure that your energy levels and mood
remain stable throughout the day.
#3 - Now that you have laid the foundation to gain muscle fast, it's imperative that you do what is
necessary to allow your body to repair, recover and grow. By making sure to get a minimum of 8
hours of sleep each night, you ensure that your body has ample time to recover from your
workouts. It's also critical for proper recovery, to consume a minimum of 1 gallon of water each
day. Aside from simply being a healthy thing to do, consuming enough water helps to flush out
toxins associated with weight bearing exercises.
Although not very fancy, the simple formula of stimulating muscle growth with intense weight
training workouts, consuming a well balanced bodybuilding nutrition plan, and allowing for proper
recovery works very well. By sticking to the basics and keeping things simple, you're increasing
your chance to gain muscle fast exponentially!
Are you ready to get serious about building muscle mass? Get instant access to free muscle
building workouts and bodybuilding tips and learn once and for all how to gain muscle mass
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Article Source:
http://EzineArticles.com/?expert=Nick_Andrade

4. ==== ====
Watch this video to see the best way to gain muscle mass
http://tinyurl.com/7mt8v9e
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