5 Easy Ways To Build Muscle After 50

Build muscle after 50

If you are planning to build muscle after 50, I appreciate you it's a good step. the reason behind this is so many Americans with age of 50's falling victims to heart diseases. only slow metabolism is the cause of heart diseases in them. The important thing here is with the age rate of metabolism also decreases, but I tell you a secret " The more muscle you have, the faster your metabolism is. To start building muscle after the fifties never forget your doctor. Consult him and make a safe diet plan and safe mass muscle workout plan.
Priviously Bodybuilding For Women 5 Top Secret Diets And Workouts

Stop Messy Running Do Squats If you running a lot please waiting that time. Yeah, its true and not a joke. Might be you are habitual of little or more running. But here we are talking about building muscle after 50, no normal fitness. 
More running provides some aerobic benefits but for me, it has more losses than profits. The repetitive jarring to your joints createinflammationon, and that inflamation needs time and energy. Also some little running causes some small injuries on ligaments that take even days to heal. 
Now if you are running on your first day, lifting weight on second day. You are are lifting weight with weak ligaments. This will lead to some contraproductive problems. It means you are damaging more than you are building. 
One other fact is that in running your legs perform veryshort motion which have a minimal stimulus to build leg muscles. So instead of running perform  a full squat. See video below.                  Believe me you will see a dramatic change when you perform squats. That difference means you will build more muscle mass even after fifty's. But do not tottaly stop running as is also good. Sprinting A magical Way
Sprinting is a perfect, strength building exercise. If you look up any sprinter, they are mascular and strong. One secret benefit of sprinting is it increases efficiency of your exercise. You can run six to eight 40 yard sprints in twelve minutes or so. If you calculate equivalent runnung it takes about one hour. It saves your precious time.
Now if you are a long distance runner. Try this change. You will feel more muscle growth in your body compared to running.
1. Limit your distance running to once a week – 45 minutes as  before
2. Add a sprint day to your workout – 15 to 20 minutes
3. Add two lifting days separated by at least 24 hours – 25 to 30 minutes each
4. You could lift on Mon & Thurs (pm)
5. Sprint on Tues or Wed
6. Run distance on Sat (am)
This will let your body recover from long running workouts which on are sat and MON. If you want to start building muscle after 50, this is a perfect plan just execute it.

Prefer Lifting Heavy Weights

This is main factor if you want to build muscle after 50. Lift weights, and go heavy. Always try to lift more and more heavey weights.
This is offtenly called resistance training. This training stimulates your body to release testosterone and Human growth harmone naturally. Both harmones are essential for muscle growth.
Lifting heavy never means start from 20 pounds. Start from a small weight. As you go stronger, lift more and more heavy weight. Also try to perform different movements to target spacific muscles.
Let me illustrate with an example. If you are starting with normal push up workout. then gp for more advance push up like overhead pressing or even with mixed weightoverhead pressing by using weights from 10 - 15 kg.
The main factor is to overload your muscles enough to cause some minor muscle breakdown. More strength and muscle mass will be acquired during muscle repair and recovery.
Lift heavy things using basic compound movements or sometimes called the 5 Human Movements
Push Pull Hinge Squat and Carry
Here are some more tips to build muscle without weights.

Be eating Champion

Eat just like a champion. Suitable nourishment is actually the base of every muscle building program. And taking adequate quality protein is an basic need for building muscle mass.
It does not matter if you run, lift, play tennis or hike in the mountains as your basic workout, you'll not accomplish optimal growth without proper food for energy.
For muscle-building particularly, you need good sources of protein for muscle repair and good sources of energy (carbs and fats) to keep your body running. Aim for 1 g of protein for each pound of lean body mass (LBM).
Following foods are really helpful if you want to build muscle after 50.
*Sweet potatoes instead of cereal
*Piles of fresh veggies instead of bread
*Avocados and olive oil instead of corn or soybean oils
*Real fruit and not fruit juie
*Quinoa instead of traditional grain based carbs (wheat primarily).
This assures you're well-nourished to build muscle and maintain energy levels without being primed to store fat as a effect.
This is an oversimplification but high carbohydrate diets generally boost fat storage. High fat diets (good, healthy fats) tend to enhance an effective, fat-burning, muscle-building body. Effective fats are from natural sources e.g meat, eggs, fish, fowls, nuts, seeds, avocado, coconut oil and olive oil.
There is nah illusion here. It is exactly that stinky carbs are addictive and not really satisfying and so you will finish up consuming more overall calories as they are a important part of your diet.
And the opposite is also true. Good fats tend to be extremely satiating and then you will consume less overall calories when consuming healthy, filling foods.

Sleep like a baby

Try to sleep more and more, 7-9 hrs a night whenever you can.During sleep your body repairs itself and build your muscle tissue during rest, proper relief facilitates you to mitigate high cortisol levels. Cortisol is a internal secretion liberated in response to stress. It's a part of your fight or flight reaction mechanism but in your chronically stressed environment today, has become ever-present in your body.
When cortisol levels increases, testosterone and HGH will fall. You can't hold an effective muscle-building environment within your body with increased levels of cortisol. So manage your stress in any case you are able to. One certain way to help is getting adequate sleep.

Building Muscle After 50

If you are a hard-core distance runner and want to build muscle, understand this may be a bit counterproductive. Trade in some run workouts for lifting and sprinting. And go as heavy as you can in the gym.
Workout with a proven strategy that will guarantee results. Know what you’re doing. Anything works for a few weeks but to get consistent results over a longer period, use a workout like this one.
Focus on a quality diet that provides protein for muscle repair and good carbs and fats for fueling your body. Control your stress with adequate sleep and you are on your way to a more muscular, fitter you.

Build Muscle After 50

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Bodybuilding For Women 5 Top Secret Diets And Workouts

Bodybuilding For Women

Bodybuilding is extremely complex and the truth is that is not easy at all. People who want to make a career in this domain have to follow a strict regimen, including a complex nutrition, but also intense daily workouts. Women who want to become bodybuilders will have to work even harder, as building muscle mass can turn out being more difficult for them. Heavy weight training, protein supplements and the right training routine are a must for everyone who wants to become a bodybuilder.

Previously 10 Best Muscle Mass Gainer Foods With Diet Plan

Deciding to become a female bodybuilder takes a lot of courage, but also dedication, determination and hard work. So, if you already made up your mind that this is the right path for you, it is important to consider a few aspects. The most important ones are listed below.

1. One of the first things you should understand is that as a female bodybuilder you are going to be muscular and not thin.

2. Decide if you want to compete in bodybuilding competitions or you just plan on doing it for yourself. In case you plan on attending competitions, make sure to focus training on their requirements.

3. Start your training program as soon as possible. Begin by increasing the amount of protein existent in your diet. In the lack of protein, building muscle is actually impossible.

4. Make sure to remove all unhealthy foods from your diet. Eating candy and fast food is not an option.

5. Keep in mind the fact you will have to use heavy weights in your exercising routine. Change your routine at every three weeks. This may be quite beneficial in helping muscle grow quicker and more efficiently.

6. Muscles need energy from foods, so diet is crucial. Talk to a nutritionist in case you are not sure what should be included into your diet and what should be avoided. For instance, whole grains, fruits and vegetables should not be missing from your diet.

7. Remember that bodybuilding does not mean losing weight. It actually means losing body fat while building muscles.

8. Add legal muscle-building supplements to your diet. Vitamins and healthy foods will give you more energy and strength.

9. Leave a period of about 48 hours between training sessions of the same muscle. This is the amount of time muscles need to rebuild after an intense training session.

Bodybuilding requires time, commitment and hard work. However, it can bring numerous rewarding benefits. If this is a dream for you, too, try your best to become a successful bodybuilder and you will surely not regret it.

Bodybuilding For Women

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10 Best Muscle Mass Gainer Foods With Diet Plan

What if I tell you that you can gain muscle mass without any hard training? Yes by using perfect muscle Mass Gainer diet plan and some normal workouts you can build your muscle mass. Again answer is the secret lies in your Muscle Mass Gainer diet plan.
As I personally gained muscle mass without any trainer or hard exercises. In the past I have trained hard but my nutrition wasn't proper. So the time and effort I have invested was completely wasted. That was only because I didn't understood importance of nutrition in building muscle mass.
But I was wrong. by ignoring Muscle Mass Gainer nutrition. Later I have researched and learned that how nutrition is good for muscle mass gain
and daily life maintenance.
So I have decided to workout on my Muscle Mass Gainer nutrition plans. By working on these nutrition plans I have transformed myself from a skinny guy to a muscular man.

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Previously: How To Build Muscle Without Weights

 

Lean Beef

 

Lean beef should be mandatory in your muscle gaining nutrition plan. The reason for this is lean beef contains Iron, zinc, Vitamin B's these all are fundamental nutrients to build muscle mass. One more important thing is that it provides you high quality protein and a high level of amino acids. They both work to build muscle.
Now you can decide your adequate amount of lean beef as per your muscle growth needs. Its only because needs vary from person to person.

Chicken

Chicken is also perfect source for powerful proteins. Proteins in chicken maintain and repair muscles, enrich bones health.
In my opinion chicken is the most easy source of protein. Its common everywhere and easy to find products. Even you can find 1000 recipes to cook chicken for your Muscle Mass Gainer nutrition plan.

Eggs

When comes to eggs they contain high quality protein, amino acids, good fat, choline and Vitamin D. But beware if you are allergic to eggs do not eat them. Otherwise eggs are cheapest protein source.

Oatmeal

If you need carbohydrates Oatmeal is perfect because it has low GI value. It provides you muscle fiber and micro nutrients. The main advantages of oatmeal are it decreases hunger and loses fat. So if you are trying to lose weight this meal should be in your nutrition plan.

Whey Protein

Whey protein supplements are too much common in mass muscle workouts. Bodybuilders use them because they provide a fast and convenient protein at very affordable price. Whey proteins are taken at the time when you wake up, after workout, and during meals. Using it in shakes which is taken during workout will work like a boost. So you should include it in your Muscle Mass Gainer foods.

Fish

Fish contains a handsome amount of protein with low fat and omega-3 fatty acids which are responsible for proper body function.

Cottage Cheese

Cottage cheese is completely casein protein. Casein is perfect protein for muscle building because it digests slowly. It also contains Vitamin B12 and calcium.

Healthy Fats

I know you've read this twice fats? What the f**k? But good fats are also essential for producing hormones like testosterone and other growth hormones which are responsible for muscle growth. SO you must include healthy fats in your Muscle Mass Gainer  diet plan.

Whole Grains

Eating whole grains instead of refined grains is better because they digest more efficiently and have more nutrients. This can re-energize you during mass muscle workouts.

Fruits and Vegetables

In sessions of immense training fruits and vegetable provide you powerful antioxidants which boost your immunity. They also provide vitamin C,E and fiber which is responsible for muscle growth.
So these were 10 Best Muscle Mass Gainer Foods for building your body.  Now lets come toward diet plans. Its much important to have a diet plan which is only fastest way to build muscle.

Muscle Mass Gainer Diet Plan

Meal 1: Contains starchy carbs
Meal 2: Few carbs, if any
Meal 3: Few carbs, if any
Meal 4 (post-workout): Contains starchy carbs
Meal 5: Contains starchy carbs
Meal 6: Contains starchy carbs

Meal 1: Cheesy Scrambled Eggs with Scallions

3 omega-3 eggs
4 egg whites (to add variety, you can switch out for 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or ¼ cup canned salmon)
¼ cup shredded cheddar cheese
2 scallions, chopped (switch out for 2 tbsp salsa, ¼ cup diced onions, or 2 tbsp diced sun-dried tomatoes)
2 slices Ezekiel bread (switch out for 1 multi-grain English muffin, 3 small corn tortillas, 1 large flour tortilla, or 1/3 cup rolled oats)
1 small apple (switch out for 2 kiwis, 1 small banana, or 1 cup raspberries)

Meal 2: Blueberry Almond Smoothie

2 scoops vanilla protein powder
1 cup blueberries (switch out for ¾ cup frozen mango chunks)
One oz almonds (switch out for 1 oz cashews)
1 cup vanilla almond milk (switch out for vanilla coconut milk)
1 cup water
3–4 ice cubes

Meal 3: Grilled Flank Steak with Tomato Bean Salad

6 oz flank steak (switch out for 6 oz salmon fillet; 3 boneless, skinless chicken breasts; or 6 oz trout)
1 tomato, diced
½ cucumber, diced
1 cup chickpeas (switch out for 1 cup black beans, 1 cup kidney beans, or 1 cup Great Northern beans) • 1 tsp olive oil

Meal 4: Post-workout Nutrition

Recovery shake containing 50g carbs + 25g protein

Meal 5: Roasted Chicken with Quinoa Salad 

6 oz boneless, skinless chicken breast (switch out for 6 oz pork tenderloin, 5 oz Buffalo rib eye, or 5 oz top round beef)
1/3 cup quinoa, dry measure (switch out for 1/3 cup couscous, ¼ cup brown rice, or ¼ cup wild rice)
2 tbsp walnuts (switch out for 3 tbsp slivered almonds, 2 tbsp chopped pecans, or 2 tbsp shelled and chopped pistachios)
2 tbsp Craisins (switch out for ½ cup quartered grapes, 2 tbsp golden raisins, or 2 tbsp unsweetened)

Meal 6: Yams and Parmesan White Fish

6 oz tilapia (switch out for 5 oz tuna steak, 7 oz cod, or 6 oz shrimp)
2 tbsp Parmesan cheese
2 medium yams (switch out for 1/3 cup Amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley)
1 tbsp butter (switch out for 1 tbsp extra-virgin olive oil, 1 tbsp toasted sesame seed oil, or 1 tbsp coconut oil)
1 cup broccoli florets (switch out for 4 stalks of asparagus)

Final Word

In my opinion these were the best Muscle Mass Gainer foods and diet plans to follow. You just need a perfect training than to build muscle mass fast.

 

Muscle Mass Gainer Foods

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How To Build Muscle Without Weights Full Image Guide

Being away from gym in busy routine or having no control on diet never means that you can not doworkout. Again you must have the question How To Build Muscle Without Weights or gym. I am here to train you and clarify all your problems.In this article I will tell you fastest way to build strength mass without weights.

I live in a town where I miss gym and heavy iron weights, but I didn't gave up and continued to be stronger and muscular. Only you have to understand that how to use your body weight and commonly available equipment's.  You will be amazed how I Built my Muscle Without Weights by just using my body weight and simple stuff. So lets get started.

How To Build Muscle Without Weights

Using body weight in workout builds strength, burns fat and makes you more flexible.

It is very unfortunate that many people think that body weight training is not enough and rely on high reps. But as I stated that body-weight training alone is more effective than gym training. Here is the reason behind this.

In building muscle mass you need place muscles under pressure with the help of some resistance. High rep training hardly include this thing.

So to make body-weight training perfect for building training, you just have to pressurize your muscles in the same way you do in gym. In this manner you can workout easily.

The basic idea is you have to progressively overload your muscles . Means increasing pressure with the lapse of time. If you don't overload muscles they will not grow and become stronger.

To build muscle without weights you have to take your to a maximum pressure extent by doing increasingly hard body-weight exercises just like increasing weights in gym.

In process to Build Muscle Without Weights you have start with simple body weight exercises. It takes time to move on to complex exercises link one hand push-ups but its again fastest way to build muscle without weights.

Further Readings     3 Ways to Build Muscle at Home

Best Bodyweight Exercises

Pullups

READ ALSO 20 Things You Probably Didn't Know About Fastest Way To Build Muscle

Pullup is a home exercise to build muscle without weights. All body weight exercises are measured by pullups. Even it is suggested by famous weight lifters that doing pullups will workout on all muscles of your body. So if you want to Build Muscle Without Weights pullup must be your hobby, if not make it your hobby. Its also proved by science that pullup applies tension to all muscles of you body.

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Perform pushup

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When you perform pushups the size and strength of chest, shoulders and triceps muscles happens. Start with normal pushups. After normal pushup raise one of your feet in air and do pushups. Keep in mind that your hands should be closer together to work on triceps and shoulders. To work on chest keep your hands wider.

Perform dips

I have already told you that we will use common equipment. Take two chairs while performing dips. Dips are most effective compound exercise to Build Muscle Without Weights, it is so because you lift your whole body while performing dips. It means more work is done on your muscles and more growth will take place.

Perform crunches

Crunches effectively work on your abs. You need someone to hold your feet. One amazing fact about crunches is that crunches are safer and effective but they are harder to do properly.

Run or jog

Running and jogging are very effective workouts for your breathing, leg muscles and arm muscles. They also build density of lower bones. If you are working out to loose weight you will get much better shape by running and jogging. I don't think running or jogging both are hard, both are easy as fart.

Do Swimming

Swimming is great to build muscle without weights because water supports any weight and you can do a lot of exercise without becoming too warm. Swimming works on your bicep, arm and leg muscles most effectively and it's a good workout to Build Muscle Without Weights.

Walk

In this busy routine everyone uses cars not his feet or legs. Walk can do magics if you start with it. It will enhance the muscle growth when you are trying to Build Muscle Without Weights.

Dance to music

I don't think you will reject this muscle mass workout. You know better that dancing work on most of your muscles. To start dancing just turn on your radio and move with beats.

These were all basic muscle mass workouts to get stronger but now we are adding complex or compound exercises in your muscle building workout routine to gain more muscle weight. In start you have to work on your upper body and core. For working on upper body and core I suggest following exercises.

Do incline push-ups as they work on different muscle heads. To do them place your arms on a small table in sense that you are angled up and perform push-ups.

Do decline push-ups. For doing them place your feet 1-2 feet above your hands and then perform push-ups.

Do handstands

Handstands build muscle mass of your shoulders and back. It commonly called multi-muscle workout. To do handstands get support of a wall, plant your hands on ground and the get your feet slowly up in the air. Keep balance of your body with the help of wall and toes. Do ten reps of this exercises.

Perform planks

Planks do workout on your entire core and they are easy to do too. To do plank get in push-up position but instead of your palms place your forearms on ground. Make your but muscles tight and keep your spine straight. Hold this position for one minute then rest and then do it two more times.

Perform crunches

Crunches are best way to Build Muscle Without Weights. Crunches increase muscle mass of your abs and core. In my opinion you should make crunches necessary in your muscle building workout routine. To perform crunches lay on ground with your back, bent your knees and plant your feet. Support your neck with hands. Now raise your shoulder up up-to 10" from ground hold for 2 seconds then go back. Be slow and relax in crunches.

 Perform Curls

Curls are best for muscle resistance to gain muscle mass fast. To perform curls you need some weight like a gallon, a block or something which have some weight then perform following.

1. Bicep Curls

2. Triceps workout

3. Shoulder raises

4. Bent Over Rows

Six Exercises For Perfect legs

I suggest you six exercises by which you can powerful leg muscles. Perform each exercise for 60 seconds. Take rest for 30 seconds and then do next exercise. After finishing all six exercises, take rest for 5 minutes and then start over. Repeat it 2-3 times. It will be painful for your legs but will shape your legs perfectly if you want to Build Muscle Without Weights.

Here are these six exercises

Jumping jacks

Lunges

Burpees -- do a jumping jack, then drop into a push-up. Repeat.

High Knees -- bouncing from toe to toe lift each knee as high as possible. You want to touch the floor as little as possible.

Lateral Jumps -- jump to one side, landing on one foot, knee bent, then explode back and onto the other foot.

Oblique twists

Box jumps or simple plyometric workouts.

Do wall sits

Wall sits help a lot in fastest way to build muscle without weights. To do wall sit keep your back pressed with wall to balance yourself, sit down in the position so that your knees are bent at 90 degrees. Keep your but hanged in air. Keep this position for one minute. Repeat two more times after a rest of 30 seconds.

Perform Squats

Squats are quite simple to perform. For performing squats, stand with your feet hip-width apart, back straight, head up, bracing your core. Put your hands on your hips or straight out in front of you, whatever is more comfortable. Lower yourself down into a squat as if you were about to sit in a chair. You want to keep your spine straight and your knees right above your toes, not leaning forward. Focus on dropping your butt. Do this 10 times, then do another 2 sets after a short a rest.

Perform Donkey Kicks

Sit on your knees with the support of hands then kick one leg up, keep the angle of 90 degrees. Repeat this for 12-15 times for each leg.

Glute Bridges

Lie on floor bent your knees, keep your feet on floor. Lift your glutes up to form a bridge. Now lift your leg up, keep hips also up and then lower your leg. Repeat 10 times for each leg.

Perform lunges

To build a muscular butt, hip lunges are perfect. To perform lunges step one foot 3 feet in front of you, keep but low and be bent for 90 degrees. Then send one step back in the same way. Perform 10 lunges for both front and back.

Schedule your Workout routine

You don't need any trainer to make your workout routine. I will tell you some secrets by which you can make you muscle mass workout routines.

Allow 1-2 days of rest between same muscle workouts.

Group similar muscle group for workouts

Always avoid hard physical activity during workout days.

Always work smartly not hardly that's how to gain muscle mass fast.

Final Words.

Here I have discussed all the muscle mass workout by which you can build muscle without weights. You don't need any trainer, gym or something else which needs  a lot of money and time.  Also take plenty of protein to build muscle.  Also you should be regular in your muscle building workout routine. Do yoga in rest days to enhance the muscle growth too.

Build Muscle Mass Without weight

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20 Things You Probably Didn't Know About Fastest Way To Build Muscle

Fastest Way To Build Muscle

Before finding Fastest Way To Build Muscle. If you see new and faster gains in  strength it doesn't require heavy workout plans or a scientific diet plan. Small changes in your workout and diet plan can give you major results in a short period of time. For that you must have awareness that how to increase mass.

So if you are a skinny guy. Follow my advises and steps and make your strength building workout routine.

I know the pain when you feel that you eat all the time and there is nothing shown just bones. I also faced this problem and understand your feelings. However I saw many disappointed people who tried everything but failed. According to me they are lying to themselves. I know you have tried too many things but you have not tried right things.

Check More at    www.strengthmania.com

Here are my tips which will help you to gain weight, increase muscle mass and will guide you how to get stronger.

Consult your Doctor

Before you start workouts and diets check if your body is compatible and can tolerate this change for this you must consult your doctor first, because you are following fastest way to build muscle mass.

Tell your doctor that why you want to do these things.

Tell him all the changes you will make in your lifestyle and diet.

Also ask him to tell you safe amount of weight to gain because gaining too much weight can also be harmful.

Set Your Goals

Hell yeah planning for everything is always better, before starting plan that you want to gain X pounds. Desire for strength will make your goals doable and strong. chose three exercises where you want improvements. I suggest one upper-body pull or chin-up

one upper body push just like that of bench press and last I suggest you to try Dead-lift Lower body exercise. After that just go to you normal routine.

Prepare your brain

The term used for that is mind muscle connection, your body is completely dependent on your brain, so if you prepare your mind it will be helpful in muscle building workout routine. Here are some tips to do that.

1.After each workout check the groups you wanted to grow.

2. During weight lifting keep other hand on the muscle on which you are working out. Doing this will alarm your brain to focus on it.

Read More How To Build Muscle Without Weights Full Image Guide

Keep Record of Your Food

Now you have set your strength goals, you have to be specific in everything in your training goals. Always keeps records and monitor your progress. You can keep records of proteins and your nutrition. It will be a lol if you are working hard but not eating enough calories your new muscles will not grow and you will never know how to do that. So, a food record always gives you a calculation of how much you are eating. So you can make adjustments if you see no progress or growth.

You have to write down everything you are eating and drinking. Also try to mention time too. If you are not gaining muscles after workout try to change your diet to enhance growth.

Muscle Mass Workout ( compound exercises)

In my opinion best workouts are compound exercises. These are exercises that work on more than one joint. These exercises include Dead-lift, press squat row and chin-up. These exercises worked fine for me.

Compound exercises gain a bunch of muscle mass fast, it makes training much efficient and releases hormones such as testosterone which is responsible for promoting growth and helps you to gain muscle weight.

You can also try curls and leg extensions. These are good but treat them as minor part of your workout as they do not play important role in your workout routine.

Further Readings   10 ways to be stronger

Take rest between workouts

Some people have fast metabolism rate, for them rest is very important. Because it takes time for muscles to grow without burning much calories or burden. Always take rest between workouts so that your body might takes its time to repair itself.

Changing Your Sleeping Habits 

This world plays a game of balance so, if you workout more you need more rest. If your routine is sleeping eight hours per night try to increase it to ten hours per night. You can control your sleep time by deciding the time when you go to bed and at how much time you set your alarm. To avoid disturbance record your TV shows :p.

Drinks Shake Between Training

Nutrition before and after workout play a very important role in building muscles fast. So during your training keep a shake with yourself which contains proteins and carbs. Nutrition between workout will increase your energy to workout more and more. But keep in mind never upset your stomach. Start with a lighter shake of 25g protein and 35g Carbs.

Workout Strategy

If you again ask me that how to gain muscle mass fast I will suggest you a workout strategy. Bodybuilding programs are split to workout on each part once or twice a week. It simply means there will be gap for each workout. For instance if you can lift weight on two to three times a week, try to switch to a full body workout with much protein. Always try to workout with your entire body. In this manner you will work on each muscle group thrice a week.

But if you are working out for four days a week do lower and upper split where you workout twice on each muscle group a week.

In other words always start from low>moderate that high so you body should tolerate the change and your body gets more and more strength.

Here is the plan that I prefer.

Monday: Whole Body

Tuesday: Off

Wednesday: Whole Body

Thursday: Off

Friday: Whole Body

Saturday: Off

Sunday: Off

Workout To Gain Leg Muscles

As mentioned earlier everything looks great with balance, so if you are growing your arms and chest but not legs it will look awful. The other reason is heavy lower body exercises just like dead-lift have too much effect on all of your strength development even on your upper body muscles.

The main reason for this is these muscles are connected everywhere in back and in shoulders too. These exercises also release hormones which are responsible for strength and growth.

At Home Exercises

Do push-ups for arms and chest. Push-ups play a very important role in home workouts. For doing push-ups your palms should be more wider than your shoulders, do incline and decline push-ups for better muscle growth.

To do incline push-ups keep you arms on a table to get yourself angled.

For Decline push-ups place your feet above your hands about 3 feet.

Stand on your hands to build shoulder and back muscles.To do this keep your hands on ground and stand with help of wall then do push-ups.

The other option is doing arm dips. Take a table, place your arms on table and keep your but up in air. Do arm dips again and again.

Doing planks which will help you to workout on all of your muscles.

Wall sitting also helps a lot in building your strength. For wall sitting sit down on your knees keep your back on wall for balancing. Knees should be bent at 90 degrees. Keep your butt in air. You have to be in this position for one minute then one minute rest. Repeat wall sits at least two times to for better results.

Include Yoga In you workout routine. While working on larger muscle group doing yoga acts like a boost. Session in which you are easy and calm during rest days can push more strength to your body for future workout. Now for learning yoga do not spend even a single penny, because YouTube is full of yoga courses which you may watch and learn.

Further Readings     How to Build Strength at Home

Never Avoid Eating

As you know you need more and more protein to gain muscle so never avoid eating. Even in your off days when you are not working out because in these days most of recovery and growth of new muscles takes place. Its very important if you want fastest way to build muscles. Always take more and more nutrients.

keep in mind that in your off days you can decrease intake of carbs slightly. This is only because you don't need energy when you are not working out, but keep your protein intake must be high even more than 500 calories. This is how you can gain muscle mass fast. Here I suggest you to eat five time daily and never wait for hunger.

Take Supplements (Optional)

During building muscles fast supplements will also help you. You can also take supplements to accelerate growth but never rely on them. Supplement that I prefer has not show any harm to the body. You can take Creatine it's a protein supplement which have helped me to build more strength. I can be mixed with water and taken twice or thrice a day.

Stay hydrated

Workouts can dry your body quickly. You must take water with you during workouts and drink water when you feel thirsty. Never drink carbonated drinks or alcohol. Ideally drink 3 liters of water daily.

Carbs Intake Strategy (The Fat Fear)

Low carbs diets are always used to loose weight, but you are doing completely opposite of that so to be mascular, you must not be afraid of having a little fat. The only care is you should eat clean food which help you to grow but not too much or less. Again balance :P.

In my advice you must include carbs in before and after workout meals. Drink shake during workouts. After that you can set your carbs intake depending on your growth and goals.

Here is the diet plan that I prefer

Breakfast at 7am – oats, raisins, yoghurt, milk

Snack at 10am – mixed nuts, banana

Lunch at 1pm – chicken, pasta, Parmesan

Snack at 4pm – dried fruits

Dinner at 7pm – steak with potatoes

List Of Foods Filled with Calories

You can eat Walnuts, Almonds peanut butter,raisins, dates prunes, milk, yogurt, cheese, pasta, rice oats, bread,chicken coconut,potatoes, beef and fish to gain more and more calories.

Check Your Weight Regularly

Planning is everything so if you are finding fastest way to gain muscle mass check your weight regularly. Checking your weight weekly enables you to keep an eye on your growth and maintaining workouts and diets.

Best time to check weight

You have to weigh your self at-least once in a week on the same day. The perfect time is after bathroom and before eating meal. Now if you see increase in weight it means you are gaining muscles. The perfect weight gain is a half pound per week. It will prevent fat growth too. You can also stand before mirror to check if you are getting stronger or fatty.

Conclusion.

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I think I have included all important exercises and diets to which provide you fastest way to gain muscle mass. The basic thing which you have to check and take care is protein intake, because no protein = no growth. Again if you face any problem during your your workout you can comment below I will help you out in solving your problem. Follow me and gain muscle mass fast. To be strong guy. This is all about how to build strengh.