ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Quick Muscle Gain - Five Ways To Become Bigger, Faster, Stronger

Updated on June 21, 2009

A lot of people who're new to fitness and bodybuilding want to experience quick muscle gain. They think that there's some sort of secret diet, secret exercise or secret little pill which will make them big and muscular quick, but the reality is that there are no shortcuts in bodybuilding.

If you want to build muscle then you need to realize that all you need to do is to learn and apply proven eating and training techniques to your lifestyle and you'll start to experience the results that you want to achieve.

In this HUB I want to share with you five most foundational, yet the most effective ways to become bigger, faster, stronger.

Eat More!

Majority of the people eat to little and this is the reason why they fail to gain muscle. If you want to make sure that your body has enough energy to make your muscles grow then you need to eat more.

In fact the energy (calories) which is needed to make your muscles grow will come from nowhere, and it will need to come from your diet. This is why so many professional bodybuilders recommend for people who want to build muscle to first of all increase their daily caloric intake by 250 to 500 calories per day

If you'll do this you should start gaining about one pound per week, but make sure that you gather your calories from good foods, because some foods will make you muscular, whereas others will make you fat.

This is why you need to make sure that you know about the 40/40/20 principle. This principle states that 40% of your daily calories should come from proteins, 40% from complex carbohydrates and the remamining 20% from fats.

Follow a protein-rich diet

Proteins are building blocks of everything within your body, including your muscles. This is why it is vital for a person who wants to build muscle to consume enough high quality proteins. If you won't consume enough proteins you won't supply your muscles with enough building material and eventually you won't get bigger.

In order to make sure that your body has enough building materials you need to consume about 1 to 1.5 grams of protein for each pound of body mass.

Foods high in protein includ fish, chicken, eggs, beef, soya.

Lift Heavy Weights At Least Three Times Per Week

Too many beginners focus on the wrong things... I've noticed that a lot of newbies in my gym try to stick to machine exercises. It seems that they're afraid to use barbells or dumbbells. I think that they're embarrassed, because they won't be able to lift as heavy as other people in the gym...

Those newbies fail to realize two simple things:

  • First of all everyone had to start somewhere.
  • Secondly free weight exercises work like magic when it comes to quick muscle gain.

If you seriously want to experience quick muscle gain, then you need to lift weights at least three times per week and you need to stick to heavy pressing movements like the bench press, squats or deadlifts.

These kinds of exercises trigger the maximum release of anabolic hormones within your body, which will eventually make your muscles grow faster.

You should perform no more than four sets per exercise and you should gradually increase the weight on each set, even if you won't be able to perform eight to ten repetitions.

Recover Effetively!

If you're training intensively, it is vital for you to maximise recovery by getting the right nutrients inside your body straight after weight training. This method will help you to replace the lost energy and it will allow your damaged muscle tissue to repair and recover faster, which will eventually mean quicker muscle gains.

After every workout session you should consume some proteins. The best option would be to buy yourself some good whey protein, but you can also find tons of great yoghurts available in your local supermarket which are high in protein as well.

You should also realize that your muscles don't grow when you're training, they grow when you're sleeping. This is why it is very important for you to get more than eight hours of sleep each and everyday.

Use Creatine and Other Supplements To Get Faster Results!

Almost every experienced bodybuilder will tell you that creatine monohydrate will help you to experience faster increase in muscle size, strength and power if it is combined with a good training and eating programme.

Creatine is one of my favorite supplements and when you try it for the first time the results are just amazing. I highly recommend it to everyone who wants to get bigger, faster, stronger.

Apart from using creatine, I would also recommend to get yourself some whey protein and some vitamins. Protein supplements can be used as post-workout shakes and they will help your muscle tissue to recover quicker.

Vitamins and minerals will help to make your bones, joints and other key areas of the body stronger and it will also decrease the chance of injury from intensive weight lifting sessions.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)