Anybody who thinks that they’re going to be able to change their physique over night is a dreamer. Turning your body into a shredded beast takes time, effort, motivation, determination, supplementation, and focus. Bulking up or amassing lean muscle should be treated much like weight loss diets are treated. It needs to be a way of life, not just a short fad. “Fast” is a relative term. Each of our definitions are different. We can’t promise that you’re going to accrue a bunch of muscle in two weeks, but we are ready to promise that there is a list of things that you can do to bulk up more quickly than just practicing standard weight training. Let’s look at how to bulk up fast by doing the following three things:
- Don’t have cheat days! You’ve heard people speak of the “cheat day” before. This is a practice that helps the unmotivated people eat the garbage that they love to eat. This is the idea that you might not need to work each and every day to get to the goals you set for yourself. This might be true in some cases but it’s definitely not okay if you’re trying to amass as much muscle as you possibly can in a short period of time.
Replacing good, high in protein foods with garbage fat-rich food will definitely take its toll. You will feel it in the following workout, limiting the impressive results you would otherwise see and feel . Stay focused and don’t give in to high-carb temptations like bread, pasta, and alcoholic beverages.
- Take the right supplements! A common misconception is that you need to create complex macros to boost your muscle mass which simply isn’t the case. The more complex macros and stacking regimens are usually for maintaining a high level of energy, retaining the muscle gained, and/or ensuring minimal fat gains.
The only supplements you need to care about right now are the ones that will give you the most bang for your buck. Look in to beta-alanine, creatine and protein mixes. We suggest a beta-alanine regimen that will have you dosing at least two times a day. The creatine should be mixed in your meal shakes and into your post-workout protein mix. Make sure the protein mix is something that will be beneficial for hours after the workout so that it continues to help your muscles reload while you sleep, ensuring you’re ready to go back to it tomorrow .
- Exercise, exercise, exercise! There is no magic here. You will not be able to gain muscle mass without putting the work in at the gym. Hit the weights, focus on the arms, core, and legs on alternating days. You can do lightweight workouts on your arms during a leg day just to keep them limber, but don’t do anything intense until arm day. The same rule applies for all your muscles and workout days .
Make sure you stretch because the best way to gain muscle fast is by pushing the muscles to their absolute limits . Without stretching, you are almost certainly going to hurt yourself. Don’t worry about doing a certain amount of reps. Don’t even keep count. When you start a workout, keep doing it until your muscles literally give up and you can’t do it anymore. Then have a 60 second rest period and do that same thing again. Don’t worry! The protein supplementation immediately following your workout will keep the soreness to a minimum so you’re ready again tomorrow!
- John D Bossecorresponding author1,2 and Brian M Dixon1
Dietary protein to maximize resistance training: a review and examination of protein spread and change theories
J Int Soc Sports Nutr. 2012; 9: 42. Published online 2012 Sep 8. doi: 10.1186/1550-2783-9-42
- Julie Y Kresta,# Jonathan M Oliver,# Andrew R Jagim,# James Fluckey, Steven Riechman, Katherine Kelly, Cynthia Meininger, Susanne U Mertens-Talcott, Christopher Rasmussen, and Richard B Kreidercorresponding author
Effects of 28 days of beta-alanine and creatine supplementation on muscle carnosine, body composition and exercise performance in recreationally active females
J Int Soc Sports Nutr. 2014; 11: 55. Published online 2014 Nov 30. doi: 10.1186/s12970-014-0055-6
- Paulo Gentil,1,* Saulo Soares,1 and Martim Bottaro1
Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy
Asian J Sports Med. 2015 Jun; 6(2): e24057. Published online 2015 Jun 22. doi: 10.5812/asjsm.24057
- Phil Page, PT, PhD, ATC, CSCS, FACSM
CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION
Int J Sports Phys Ther. 2012 Feb; 7(1): 109–119.