For Fast Muscle Building.

To gain that mass you are after, do the following...

Fast muscle building tips. The fastest way to build muscle! Learn how to gain muscle mass here!

As long as you do what is on this page, you will build muscle, lots of it.

Daily Nutrition:

Nutrition for fast muscle building.

Eat at least 1 gram of protein for every 2 pounds of body weight.
1 gram for every 1 pound of bodyweight is even better.

Eat complex carbohydrates throughout the day.

Make sure every meal has carbs, proteins, and good fats,
every meal, no matter what. Also make sure to have some form of fruit or vegetable in every meal.

Drink one gallon of water a day.

Take Multivitamins and a Mineral supplement.

20 calories for every one pound of body weight, yeah you heard that correctly. Typically we would say 15 calories for every one pound, but if you found this page, then you are here to really put some weight on, eat up! This is the simplest way to measure you calories if you're a calorie counter.

5 to 6 big meals is an adequate amount for most people.

Post Workout Nutrition:

After every workout, immediately consume easily digestible proteins and carbs. For example: Whey, fruit juice. Fast absorption means faster quicker recovery.

After your recovery meal, wait an hour or two, then eat again with the recommendation under "daily nutrition".

Take Creatine. Creatine is best when used after workouts with your fast absorbing food choices. This will ensure that creatine gets into the muscles THAT MUCH FASTER.

Nutrition (as a last resort) For Fast Weight Gain:

If you really really want to gain weight, eat foods higher in sugar. This will spike your insulin, and increase your appetite. Only do this if you find it impossible to gain weight, and also note, this is not necessarily a healthy approach, but it can help short term.

Throughout the day, consume a mixture of high sugar
(high glycemic) carbohydrate foods, and complex or whole unprocessed (low glycemic) carbohydrate foods throughout the course of the day. This will kick your insulin a notch higher and deliver more food to your muscles more rapidly.

High carbs and high amounts of fat is the fastest way to gain weight. You WILL NOT gain lean muscle mass doing this however.

Workout routines for fast muscle building:

Workout strategy for fast muscle building...

Workout every other day. Or two days on, one day off. Whatever you do, make sure to take days off. You will not grow unless you recover.

Your rep range should be at around 10 reps for your first set.
You should fail or come close to it at 10.

An acceptable rep range is 8 for your first set, and sometimes 12. But you can't go wrong with 10.

Gradually increase weight when you feel you can go beyond what you were previously able to do in the previous weeks. Add 5 or 10 pounds when you can do more than 10 reps for your first set with a particular weight that you previously chose.

Never jerk the weight around. A controlled movement will build muscle faster.

Never hesitate to introduce new exercises to your muscles.
Variety is key.

Keep routines changing. Every 4 weeks is a decent time frame.
Sometimes every 5 weeks, depending on how much you like it.

Breathe in on downward motions, and breathe out on upward motions.

When you're trying to lose extra fat, doing extra cardio is perfect.
If you are working out every other day with weights for 60 minutes, add 15 to 30 minutes of cardio on the days you take off from weight training.

If you are trying to gain weight, limit cardio as much as possible, and focus on lifting weights. For a person trying to gain weight, you should be focusing on adding more and more weight to your lifts. And try to get more calories.

New Mass Building Weight Training Routine Program!

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