5 Easy Tips to Gain Muscle Mass Fast

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If your goal is to get twice as good at something, how would you go about it? I can think of two ends of the continuum. The approach you select will be somewhere along this continuum: doing one thing twice as good (or 100 percent better), or doing 100 things 1 percent better. I think that most people attempt the first approach, but the second is much more realistic.

Taken a step further, to make each of these small building blocks more effective, you could also focus on things that occur outside of your workouts. So you concentrate on modifying your habits and making tiny improvements that will stack on top of each other to give you huge benefits.

So here are 5 easy lifestyle changes you can make to help you build muscle up. Here are the 5 easy tips to gain muscle mass fast:

1) Replace Traditional Cardio with Interval Training

Traditional aerobic exercise has a negative impact on muscle building because it burns glycogen and branched chain amino acids (BCAA). Rather, focus on HIIT sessions for fat burning, e.g. a 400-meter sprint followed by a 400-meter recovery jog, repeated 3 more times.

2) Increase Total Time Under Load (TTL)

Instead of concentrating on the number of repetitions, concentrate on the total time your muscles are under load. Try spending 2 seconds on the negative contraction, 1 second at a neutral contraction (bottom of the exercise), and 1 second on the positive contraction. Lengthening the negative is a simple method to overload muscles and promote muscle weight gain.

3) Eat More Fish

Not only is fish high in protein, it is also a natural source of omega-3 fatty acids, which are vital for both your overall health and your muscular health. Omega-3’s make your muscles more sensitive to insulin, so they aid glycogen storage and increase the absorption of amino acids into your muscles, while also preserving glutamine storage.

4) Mix up your Total Time Under Load

One really easy way to add variety to a workout, confuse your muscles, and build muscle up is to switch up your repetition tempo by adding an explosive day once per week, or an explosive set once per workout. It looks like this: 2-second negative contraction, 1-second neutral, explode as fast as you can on the positive contraction and repeat.

5) Try Something New

If you always do what you’ve always done, you’ll always get what you’ve always got. Commit to yourself to read a new (as in current and scientifically backed) exercise book every six months. You’ll pick up new approaches and new tips to add to your workouts.

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