How to Build Muscle Mass Fast - Pack on 10 Pounds of Muscle in 4 Weeks With Proper Training & Rest

How To Build Muscle Mass Fast | Intensity | Rest

Intensity

Building muscle mass fast doesn't have to be as complicated as many people are making it out to be. What we need to remember is that intensity is more important than volume. And that intensity can only be sustained briefly.

In other words we must train hard and short. That basically means heavy weights, less sets, less reps, shorter workouts, and more rest.

When you're training with heavy weights cap your workout at 45 minutes per session. You're going to be exhausted if you do it right. And remember it eat immediately following the workout, this is a very key insider tip.

We should be working each muscle group (back, chest, shoulders, arms, legs, abs) every five days. We only need 2 - 4 sets per exercise (2 - 10 rep range), but we should go heavy enough to almost get to failure on the last rep.

This is heavy free weight lifting at it's most potent. And this is what we need to gain 10 or more pounds of mass in 4 weeks.

Exercises like bench presses, squats, rows, and deadlifts work multiple muscle groups and will have our testosterone levels soaring. Forget about concentrating on curls and arm stuff, do those last.

Rest

If you stick to this you'll be blowing up faster than you ever thought possible. But you need to rest properly and that means 8 hours of sleep a night, and cutting down on partying. Yes, alcohol lowers testosterone levels.

Also, sticking to a sleep schedule is awesome because we get much more out of our sleep that way. If you're lifting weights more than 3 days a week, you're not going heavy enough and you're not resting enough.

I've witnessed guys make massive muscle gains working out 1 - 2 days a week with only bench press, squats, and rows. That's how effective this stuff can be. Rest more, lift less.

How To Build Muscle Mass Fast | Dietary Guidelines

Diet

Don't let your fat intake slip below 30 percent of your daily calorie intake, don't be afraid of getting some fat in your diet. Testosterone is directly made from cholesterol, so we need this element in our diet.

You're not going to grow without protein, 1.0 to 1.5 grams of protein per pound of body weight is what a weight lifter needs to really grow. Go and get a big tub of protein powder to supplement.

Lastly, we need to be eating 5 - 6 smaller meals per day and eat enough calories to grow. Take the amount of food your eating now and increase it by increments of 300 calories until you're seeing consistent weekly muscle gains.