How to Increase Muscle Mass Quickly? - 7 Tips To Gain Muscles as hard as a Rock

If you're a skinny guy who wants to build muscle fast, then here are a few things you must do to supercharge your powers to build muscles. These are my top seven tips to gain muscle as hard as a rock and build a great body without having to become a gym rat.

1 / progressive overload

This is the real secret to build muscle fast and build a great body, strong and hard as a rock. In short, you should be increasing your weight training regime progressively increasing the weight you carry, as you progress in your physical work. Your muscles respond to stimulation, adapt and grow to accommodate increases in load. If the pressure remains the same, they will not grow beyond ... Why should they? Increases the load and respond: this is very safe.

To increase muscle mass quickly, the ideal number of repetitions that you perform is between 8 and 12, with a number of sets, about 1 to 3. If you're doing more than this, then your weights are too light. If you're making less, probably then, are too heavy and you're not reaching all the benefits of the intensity and muscle stimulation.

2 / Eat, eat, eat ... and then eat some more!

Apart from the fact of going to the gym and lift some weights, diet is the only major reason why many people struggle with great difficulty gaining muscle mass quickly. If you do not eat enough, you can not expect a serious growth, period. Many proteins, the building blocks of muscle mass, are critical to the success of your efforts to increase muscle mass. Ideally, you should consume at least 3 000 calories per day, divided between 5 to 6 meals, consisting of 40% carbohydrates, 25% protein and 25% good fats. Good fats will help to increase levels of anabolic hormones in your body, stimulating the rapid increase in muscle mass.

3 / Understanding your hormone levels.

Most people looking to gain muscle mass fails to understand the role of hormones in your body's ability to grow muscles and get it fast.

In broad terms, we can divide into two groups of hormones: anabolic and catabolic.

Anabolic hormones (in the form of testosterone, growth hormone and growth factors insulin [IGF]) will help your muscles to grow, while catabolic hormones (cortisol, progesterone and adrenaline) will contribute to the breakdown of proteins muscles to be used in the synthesis of glucose (energy). So in other words, too many catabolic hormones can damage your attempts to gain muscle mass quickly, they can undo all your hard work.

How to naturally reduce the levels of catabolic hormones?

a) Avoid the stress in your life as much as possible. Stress produces a hormone adrenaline catabólica.b) Rest and sleep properly between workouts to reduce levels of cortisol.c) Eat a high protein diet to reduce cortisol levels.

4 / Sleep like a baby.

Sleep is highly underrated in their importance for increasing muscle mass quickly and build a great body. The lack of sleep deprives your body the time it takes to recover, rebuild your muscles and, as mentioned above, increases levels of cortisol. Cortisol is essential as a survival mechanism in our bodies, but is public enemy number one, when trying to gain muscle mass quickly. Anabolic growth hormones begin to occur between 30 to 45 minutes after falling asleep, but reach their highest levels when you're in deep sleep. Your metabolic rate also decreases while you sleep, along with increased blood flow to muscles, which is another factor often overlooked in your quest to gain muscle mass quickly.

5 / Take plenty of water.

Water is the most important thing in life, nothing can survive without it ... and your muscles are no different. When trying to gain muscle mass quickly, you should consume at least 3 to 4 liters of water per day, or more, depending on your circumstances, how much you train and the weather outside (you should drink more water in summer than in winter ). The water will help your body eliminate toxins and keep your kidneys healthy as they produce more waste by increasing protein in your diet to increase muscle mass. It will also keep your muscles hydrated. A dehydrated muscle will not grow, just like a plant or other living organism.

6 / Avoid too much cardio.

The cardio is super to lose fat and get the look "defined or marked" later, but it is great when it comes to increasing muscle mass quickly, it can increase levels of cortisol in your body and begin to break down muscle mass costing you much work has been built. When done in moderation, is fine as a short cardio session immediately after your workout with weights, or a short session Interval Training High Intensity (HIIT). This will decrease cortisol levels and should help burn off any excess body fat, helping to increase lean muscle mass quickly.

7 / Keep your workouts short.

This may sound counterintuitive, if the goal is to increase muscle mass quickly, but, seriously, it makes a big difference. If you're training for too long, probably not you're doing the right level of intensity, or doing too much and exhausting your muscles.

So how long should you train?

Your workouts should last no longer than 45 minutes and you should take them with an attitude of input output. This is good news because it means you can make your workouts during the lunch hour. So far there is no excuse! Go and increases the muscle mass fast! :)