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7 Tips to Gain Muscle Mass Fast Without Pills and Needles

From weight training beginners to advanced athletes, everyone wants to gain muscle mass quickly. It’s why nutritional supplements are a multimillion dollar industry. It’s also why we continue to be bombarded with ads for the latest “breakthrough” in muscle building.

There are no secrets to gaining lean mass fast. You just have to go back to basics. And yes, be prepared to put in the necessary work. Here are some tips to speed up the process of gaining muscle mass:

1. Start from within: Adopt the right mindset and attitude from the start. Know that while you may get quick results, it won’t happen overnight. Believe you can do it. See yourself in your mind’s eye as you want to see.

2. Use proper form: Don’t sacrifice form for weight. Beginners tend to go heavier than their bodies can take, which causes them to use incorrect form. This is not only a waste of time, it is also the fastest way to injury, which will keep you from training and therefore delay your dream even longer.

3. Mind-muscle connection: Visualize your muscle growing with each repetition (or rep as it is referred to). If you’ve ever watched professional bodybuilders work out, you’ve probably seen how their muscles seem to move under their sweaty skin. You can see almost every contraction and every muscle contour. Visualize this happening to you when you are working out.

4. Full range of motion: Take the weight completely in both directions. For the bench press, for example, lift the weight to near lockout and then bring it all the way down until it almost touches the chest—some professional bodybuilders actually let the bar touch the chest.

5. Squeeze at the end: You have to pause for a moment and squeeze or stretch the muscle at the point of contraction. Be careful when training hamstrings on the leg curl machine as this can cause cramping.

6. Eat right: Three meals a day may be enough for the banker’s apples, but not for you. The demands placed on a body by intense weight training require more calories and nutrients. Your body needs quality food to build lean mass. Eat about six well-balanced meals a day. Avoid processed meats and canned foods (except maybe tuna fish).

7. Supplements: If you want to gain muscle mass quickly, supplements will have to be part of your regimen. This is where you have to be careful because you could find yourself spending a fortune on useless junk. There are tried and true, time-tested supplements that have been proven to work. These include creatine, whey, casein and glutamine. You should also be careful to buy only known quality brands, as some manufacturers are known to do what is called “label fixing” where the product does not really live up to label claims.

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