The easiest and quickest way to gain muscle is with a weight lifting routine. There are many products out there which claim to help you gain muscle without any effort on your part – I’m sorry to say that this simply isn’t possible. In order to gain a significant amount muscle you must work hard and follow a solid weight lifting routine.
There are two main types of weight lifting routines that this website will focus on, bodybuilding and strength. Bodybuilders focus on the size and definition of their muscles, while people who follow a strength routine (powerlifters) are more concerned with lifting the heaviest weight possible. Neither is superior – it just depends on your goals.
It’s important to note here that while following a bodybuilding routine, you will still get stronger and if you’re following a strength routine you will still put on muscle mass and get bigger. So if you want to learn how to gain muscle primarily to look bigger, more athletic, etc then you should follow our Bodybuilding routines. If you primarily want to get stronger, you should follow our strength routines. Strength routines are optimised to help you gain muscle and get stronger as quickly as possible, while bodybuilding routines are optimised to help you put on more muscle mass and look bigger as soon as possible. There are some fundamentals that apply to both routines though, which is what this article will focus on.
Bodybuilding and Powerlifting – The Differences
The main difference between training for strength and training for size is the number of reps and sets. Your muscles respond in different ways to different types of stimulation. Lower numbers of reps and sets will lead to greater strength gains, while many sets with high reps is superior for increasing the size of your muscles. Bodybuilding routines also feature many exercises which isolate certain muscles (biceps, triceps, rear delts, etc), while strength routines focus almost entirely on compound movements (squats, deadlifts, bench press). Check out the routines linked above for specific routines which detail the exercises, number of sets, and number of reps.
The Importance Of Diet
When it comes to learning how to gain muscle fast your diet is just as important as the type of training that you’re doing in the gym. It is very difficult to build muscle without also putting on some fat, unless you have a very specific diet. These diets require you to eat certain amounts of certain foods and very specific times during the day and for most people it just isn’t practical – the norm is for people to first “bulk” (eat a lot of food in order to gain muscle, while also gaining a small amount of fat) for a few months, and then “cut” (eat less food while keeping a high protein intake with the goal of maintaining muscle and losing fat) for a few months. There are three main types of diet for weight lifters – a bulking diet, a cutting diet, and a maintenance diet (maintaining the same level of muscle and fat). No matter which diet you’re following, the main staple is protein intake. Protein is what recovers your muscles after a workout and makes them grow larger – the general rule is that you need 1g protein for every 1lb of your total weight per day. So if you weigh 150lb, then you need 150g protein daily for weight lifting purposes.
Keeping it simple, as well as protein the other main factor of any diet is the amount of calories which you consume per day. The guideline daily amounts (GDA) of kcal per day are 2,000kcal for women and 2,500kcal for men. When bulking you should aim for 500kcal more than your GDA – this will ensure muscle gains, without making you too fat. When cutting, you should aim for 500kcal less than your GDA – if you make sure your protein intake remains high, then -500kal will ensure you lose fat and maintain the muscle which you’ve gained while bulking.
Muscle Tone Is A Myth
What I have outlined thus far in this article will probably seem to go against some of the ways which others have tried to teach you how to gain muscle. Like many others out there, I’m sure you have at some point been tempted by products that promise to help you “tone” your muscles with no real work involved. Muscle “tone” is said to be when ones muscles are very clearly defined (some might call this “shredded” when speaking of a man). Everybody has some muscle – but for most people it isn’t visible for two reason. Firstly, it’s covered by too much fat and secondly the muscles aren’t large enough to stick out. Muscle “tone” is nothing more than increasing the size of the muscle you already have (with routines outline above), and then losing your layers of fat to reveal the muscle.
In reference to muscle, the term “tone” was created by marketers who will try to make you spend money on their products which frankly don’t work. There are no shortcuts to gaining muscle and achieving your goals – but ANYBODY can do it. It’s all in the mindset.
There are only a few things you need to be taught in order to learn how to gain muscle, it is actually a very simple thing to learn. The part which causes most people to fail is that quite simply they don’t stick with their routine or diet. They give up. If you give up, you won’t be gaining muscle, it’s as simple as that.
To gain muscle you need to follow a solid routine, eat correctly, push yourself, and be consistent. Routines and diets have already been covered in this article, but you also need to push yourself in the gym. Every time you go to lift weights you need to go with the mindset that you’re doing it for a reason, because you want to achieve something. You need to work as hard as you can during your lifting sessions to push yourself towards your ultimate goal. Don’t push yourself to the point of injury – but don’t kid yourself either. If you’re capable of an extra rep or two near the end of your sets then do them even if they’re tough, don’t make excuses to yourself. You make progress by pushing your body to the limit of what it is currently capable of, thereby forcing it to adapt – adaptation takes place in the form of either size increases (bodybuilding) or strength increases (powerlifting).
The last thing you need to do is be consistent. Once you decide on what routine and diet you want to follow – make sure you stick to it until you achieve the results you want. I won’t lie to you, it sure as hell isn’t always easy and there will definitely be times when you intend to go to the gym, but you really don’t feel like it. Whether you’re feeling pumped to hit the gym, feeling lazy, feeling tired, or feeling whatever, it really doesn’t matter. In order to achieve your goals, the only thing that matters is that you stick to your routine and diet no matter how the hell you feel. Commit, push yourself, and remain consistent and I guarantee that you will achieve your goals. Anybody can do it – those who fail, fail simply because they give up. Don’t be a quitter – go learn how to gain muscle to get bigger and stronger.