With so much emphasis on losing weight, it might sound backwards to say you want to pack on 10 pounds. Adding bodyweight isn’t a problem if your goal is to gain muscle!
Getting jacked will give you the sort of hot, impressive look that turns heads. Whether you are a skinny guy looking to improve your build, or a bodybuilder in the bulk phase, use these tips to put on major muscle quick.
It doesn’t have to take long to achieve the kind of physique that has people admiring your muscles from near and far. If you’re willing to use tips like these, you can pack on 10 pounds of muscle in the next month:
To pack on 10 pounds of muscle quickly, you’ll need those gains distributed throughout your major muscle groups. Instead of focusing on strengthening one area of your body, build out every part of your body. To do this, you’ll need to work your major muscles twice a week. That means 2 days each of working your:
Quick muscle building relies on alternating these workouts so that your muscle groups have a can to recover in between sessions. Incorporate compound exercises and deadlifts to maximize these twice-a-week workouts. Don’t forget to supplement with cardio, preferably on your chest/abs/back muscle days. Cardio will keep your metabolism running hot so that your muscles breakdown and rebuild efficiently.
Are you ready to maximize your gym time and see results in no time?
If you’re working each major muscle group twice a week, you have one day left each week. Save it for rest. Muscle can’t rebuild better, bigger, and stronger unless it has time to recover.
"Balancing your workout with adequate rest is key to your fitness success. Resting isn’t slacking—it’s an integral part of your growth and performance." Michael Mitchell, VP of Fitness Gold's Gym SoCal
Each week of your month-long muscle gain regimen should increase in intensity. Start the first week off with compound workouts and some cardio. The next week, add in a muscle building class like Body Pump or Bootcamp that will challenge you in new ways. For the third week, step up your game with an advanced HIIT workout.
By the fourth week of your personalized program, you’ll have measurable gains. If you’re on track to meeting your goal of gaining 10 pounds of muscle in a month, maintain your level of exercise for one more week. If you aren’t seeing gains, try consulting with a personal trainer for advice for your final week of getting jacked fast.
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Muscles don’t build up massively out of nothing. For this month of packing on positive pounds, you’ll also need to work in more calories. Strive to consume 25 calories per pound of bodyweight each day, emphasizing protein as you choose what to eat.
You may also consider adding in supplements to support rapid muscle growth. To make the most of what you consume, drink protein shakes and eat healthy snacks during or right after your workout when your muscles are the most desperate for protein. Many types of supplements should be consumed during or around your workout as well.
Since 10 pounds of muscle gain in one month can be pretty exhausting, it’s good that one of the best ways to reach your goals is to get 8 hours of sleep each night. Studies show that much of the work muscles due to rebuild and bulk up occur during sleep. So schedule your eight hours of snoozing and stick to it- achieving your best physique relies on it.
Obviously reaching a goal as intense as gaining 10 pounds of muscle in a month is going to be hard work. Stay committed and stick to it. It’s going to be worth it! But, if you are struggling in the meantime, try different high-intensity workouts to break up the monotony and get you fired up about your goals all over again.
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