Five Easy Tips to Gain Muscle Mass Fast

If you want to get twice as good at something, what would be the best way to approach 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 latter is much easier to implement.

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

So here are 5 simple lifestyle changes you can make to help you build muscle up.

1) Replace Aerobics with HIIT

Traditional aerobic activities have a negative impact on mass gaining because it burns branched chain amino acids (BCAA) and glycogen. Instead, concentrate on HIIT sessions for fat burning, for example a 400-meter sprint followed by a 400-meter recovery jog, repeated for a total of four times.

2) Increase Total Time Under Load (TTL)

Instead of focusing on the number of reps, 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 way 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) Recovery

Your body will only build muscle up by repairing it in response to your workouts. When your muscles are repaired, they are made stronger than before to respond to the higher stress levels put on them. If you don’t allow your muscles time to recover, they can never rebuild.

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.