How to increase muscle mass quickly


Do you want to get fit and increase your muscles? More and more men and women want to wear a sculpted and toned body and, for this, it is necessary to follow a series of concrete guidelines that will help you achieve your goal. There is no magic formula that allows us to gain muscle mass effortlessly but if we work well and follow a series of guidelines you will see how your muscles begin to grow. Here we will explain how to increase muscle mass quickly.

Steps to follow:

1. The first thing to look for is to follow an exercise routine that helps you gain muscle mass. Lifting a little weight can help you deoxidize the first few days, but little by little you will have to increase the weight. Although you should not force your body because you can cause injury without your body increasing in muscle mass. You should make your muscles strain, doing enough repetitions of each exercise. Do not hesitate to consult the gym monitor about the exercises that will help you most.

2. Training sessions should be short but intense. It is no use training 3 hours a day, you will get the wrong result. Just 30 or 45 minutes a day, trying your best. You have to get used to the pain of the last repetitions that are the ones that will help you gain muscle mass. When the muscle feels pain, new chemicals and new cells are produced, so that the muscle mass increases. Do not focus on a single muscle group, try to exercise several at once.

3. Rest is a key factor when it comes to gaining muscle mass. We must let the muscle recover from the effort, it will not help us to crush ourselves to do biceps and triceps every day because the result will be counterproductive. Try to combine days of arms with days of legs or trunk and remember that it is better to exercise several muscle groups at once.

Also pay attention to the time you spend between series and series and do not forget to sleep well. If you sleep well, the muscles will recover much better and you will be able to put them under great effort before, gaining muscle mass faster.

4. Another key aspect when it comes to gaining rapid muscle mass is diet. The theory says that proteins are key when it comes to gaining muscle, although it is not quite that way since we cannot forget the rest of the nutrients our body needs to fulfill all its functions.

To increase protein consumption we can eat lean meat or fish, milk and low-fat cheeses, legumes, nuts or eggs, especially egg whites. You can also do without processed fatty foods or those high in sugar.

5. As we said at the beginning, the key to gaining muscle mass quickly is in the effort, but you have to know how to control yourself at all times. If you think you are doing something wrong, do not hesitate to go to the gym monitor or ask a personal trainer for advice.


  • You can use nutritional supplements, but remember that they are supplements, not substitutes
  • Never turn to anabolic, its effect is counterproductive
  • Bad training can lead to health problems, do not hesitate to turn to a professional if you need it
  • If you have introduced major changes in your diet, get an analytical test to verify that everything works well
  • Motivation and perseverance are vital to gain muscle mass quickly.



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