Sunday, June 12, 2016

How to Gain 20 Pounds of Muscle in 2 Months



Trying to figure out how to gain 20 pounds of muscle in 2 months? It's easier said than done, but definitely possible and in this article I'm going to show you how with three helpful tips.

Gain 20 Pounds of Muscle

1 - Calories. You are going to need an extraordinary amount of calories. 3500 calories equals one pound of muscle, so if you eat 500 extra calories a day, you will gain one pound per week. To gain 20 pounds in 2 months, you would need to eat 1250 more calories per day than you burn. If you don't know exactly how much to eat, a good rule of thumb is to eat 20-25 times your bodyweight in calories per day.

2 - Weight Training. Do gain the most amount of muscle possible, you will need to exercise the most amount of muscle fibers. This can be accomplished with compound and full body exercises. These exercises use the most amount of muscle fibers because they incorporate the whole body. Examples of compound exercises are deadlifts, squats, cleans and bench press.




Eliminate isolation exercises from your workout routine and replace them with compound exercises. Also, you must lift heavy. Lifting heavy makes your body produce more testosterone, which is a key chemical for building muscle. Do no more than 5-7 reps per set.

3 - Rest and Recovery. Lots of sleep is necessary to gain muscle. Most of your muscle building will be done while you are sleeping, so getting at least 8 hours of sleep is a MUST if you want to gain some serious muscle. Also, make sure to warm-up using cardio and warm-up sets before your workout, this will get your muscles ready for doing heavy weight. Do at least 5 minutes of cardio after your workout to reduce muscle soreness.

These are the three pillars of gaining muscle fast. It is possible to gain a lot of muscle using just these tips, but there are several more techniques you can use.




Article Source: http://EzineArticles.com/expert/Troy_Foss/274891

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