We often hear that Hollywood movie stars gain 20-30 pounds of muscle in just a few months like it’s nothing for their roles.
We try to explore the secrets, searching the core secrets in various sources, including on numerous gym instructors profiles, in the Internet message boards, magazines, and journals.
More often, we don’t the answers anywhere.
So how much muscle can someone really gain in a month? Naturally, a pound or two pounds of muscle is very attainable.
On a yearly basis, if you train really hard, 10-15 pounds the first year is quite realistic for anyone. Why the first year?
Because if you’re a newcomer, they are most likely to experience significant muscle growth compared to gym veterans.
So how to build muscle fast in a natural way?
Our Fitness Gurus have prepared the list of some useful tips and advice for you. Here we go!
Increase Your Training Volume
Want to gain muscle?
Then you should increase your training volume – your number of reps multiplied by your number of sets.
Remember – more training volume equals to more muscle (assuming you don’t exceed your ability to recover). So, if you want to grow muscle, your training should be well-structured, performing more volume week by week, month by month, etc.
To get the volume your muscles need, our Fitness Gurus recommend performing each of your lifts for 3-6 sets of 12-15 reps.
Get More Sleep
You may not believe but sleeping has an enormous impact on the final result of your efforts. Sleeping at least 8-hours per night gets your muscle ready for the next training.
Otherwise, sleeping less than required hours your muscle system just doesn’t have enough time to relax.
Besides that, while sleeping your body releases human growth hormone, which helps grow muscle and keeps levels of the stress hormone cortisol in check. The National Sleep Foundation recommends that adults ages 18 to 64 sleep seven to nine hours per night. No excuses.
To Grow Muscle, Get More Protein
When exercise tough training breaks down your muscles, protein builds them back up. Moreover, the harder your lifting workouts, the more protein intake you’ll need to your recovery.
According to some researches, weightlifters need to eat 0.25 to 0.30 grams of protein per kilogram body weight per meal for some optimal growth. In this case, for a 175-pound person, that works out to 20 to 24 grams of protein at every meal.
You’ll be able to get that eating muscle gaining foods, for instance, eggs (3-4 at a meal), a cup of Greek yogurt, a piece of seafood, or some protein powder (1-1.5 scoop should be enough).
Related Article: Top 7 Muscle Gaining Foods
Focus on Calorie Surpluses, Not Deficits
Counting calories in the hopes of losing weight? Forget about it! To gain more muscle, you need to consume more calories than you’re able to burn each day.
Remember – you’re trying to gain weight, not to lose it.
When your body’s having a calorie deficit, it reduces your body’s ability to build new muscle. Avoiding to eat junk food, try to get about 250 to 500 extra calories per day. After months of hard training, you’ll notice the difference.
Your Mind Does Matter
Many people attending the gym are not concentrated. Moreover, while training they keep their phones or other gadgets with them. Keep your mind concentrated!
When you’re at the gym, think only about the workouts, lifting, and the exercises, nothing more. Staying focused will definitely lead to muscle growth.
James is the Founder & CEO of GurusWay.com. Majoring in Business and other life-changing sectors, James covers helpful content and shares his experience with the targeted audience.