How to gain Muscle fast
How to gain muscle fast
It can be difficult to build muscle but continuity is needed to do so. However, if you want to gain muscle quickly, it will have to make some compromises, such as getting a bit obese with the muscles, and abandoning some other activities like running so that your body can focus on building muscle. You need to eat more, use the right exercise strategy, and do exercises that make your muscles bigger. Read further to learn how to become lean to strong in a few months.
Start with basic strength training:  Maximum exercise for the major parts of your body should begin with basic, multi-joint strength training exercises that allow you to lift more weight overall, such as chest. For bench press, overhead press for shoulder, barbell rows for back and squats for legs. When you are fresh and have enough energy to increase muscle growth, you will be able to lift heavier weight by doing this in exercises.
Do this completely: High-intensity exercise is important to build your muscles. Although it can be done for a long time, low intensity exercise does not create ideal conditions to break your muscles and rebuild them. Plan to do 30 – 45 minute sessions 3 to 4 times every week (every other day). This may sound a surprisingly manageable plan, but remember that you need to make it as intense as possible during each session. Your muscles will definitely hurt in the beginning, but once you are comfortable with your routine, then your muscles will not hurt.
During each session, lift as much weight as you can using the correct posture. To know how much weight you should bear, test your limits by repeating different weights. You should be able to do 3-4 sets of 8-12 repetitions without placing the dumbbell down. If you cannot do this, reduce the weight. Typically, muscles increase over the range of 6–12 repetitions, while fewer repetitions increase strength compared to muscle size.
If you can do 10 or more repetitions without feeling any pain, then increase the weight. Your size will not increase until you challenge yourself.
Lift Weight Fast: Lift Weight Quickly But Move Down Slowly
Use proper posture: To develop the exact technique, do every repetition with good posture. Beginners, limit your repetition goals within your strength capabilities. Find the right rhythm for every exercise. Do not train for failure in the beginning.
You should be able to complete the entire activity of an exercise without bending or changing position. If you cannot do this, you will need to carry less weight.
In most cases you will start by spreading your hands or legs.
Exercise with a trainer for a few sessions so that you can learn the correct posture of different exercises before proceeding on your own.
Change muscle groups alternately. You will not have to exercise the same group with every exercise, otherwise you can damage your muscles.  Keep changing muscle groups so that each time you exercise, You can spend an hour intensely exercising for a different group. If you exercise thrice a week, try something like this:
First workout: Exercise your chest, triceps and biceps.
Second workout: Focus on your legs and exercise them.
Third workout: exercise your abs and chest again.
Avoid obstacles: If you keep doing the same activity every time you exercise, then you will not be able to progress. You need to increase the weight, and when you come to a halt with that weight, then change your exercise again. Be aware of your progress and see if your muscle building has stopped; This may be a sign of increasing the load.
Rest Between Exercises: For those with a fast metabolism, rest time is almost as important as exercise time. Your body needs time to build muscle without spending calories on third party activities. Running and other cardio exercises can actually inhibit muscle development. Instead rest in between exercises. Get a good night’s sleep so that you can freshen up for the next workout.
Develop the relationship of mind and muscle: Research confirms that building a connection between mind and muscle can improve your performance in the gym. Instead of focusing on your day, or the pretty girl sitting next to you, try to build a muscle-building mindset to help with muscle growth. Here’s how to do it:
Imagine increasing your planned muscle while completing every repetition.
If you are lifting weights with one hand, place your other hand on the muscle you want to increase. Doing this will help you feel where your muscles are stretching.