Each of us has his or her own goals that they want to reach, whether that be to have monster calves, huge bicep peaks, or insane glutes. Yet, we soon realize that no matter how hard we train our muscles during their assigned day, they just don’t grow as fast as we want them to, and sometimes not at all.
We’re about to tell you how you can add pounds of muscle FAST, and why some of the techniques you’ve been using are either outdated or just plain useless if you’re trying to grow one or two body parts. The first thing you need to do is to pick two muscles you want to grow right now.
1. Think Outside the Box
If you’ve been reading bodybuilding magazines and they tell you that you need to train a single body part every seven days in order to have a sustained growth, throw that magazine out of the window as the first step.
If you’ve picked your top two muscles you want to train, then that’s great! Train every other muscle at their normal frequency of once every 7 days. However, these top two muscles should be trained 5-6 days a week for the next 30 days.
Studies conducted on elite powerlifters in Norway have shown that lifters training 6 days a week made their quads and chest get bigger and also made their bench press weights go up and their squats go up.
Want your legs to grow? Train them 5-6 days a week for the next 30 days. Arms? Chest? Back? Give all the same treatment if you really want them to grow. You may think that this will lead to overtraining. You’re right, it will, but only if you’re not doing the next step.
2. Change Up Your Rep Scheme
If you’re following the first technique to add pounds of muscle, you need to pair it with this training technique, otherwise you risk overtraining and losing muscles instead of gaining them.
You shouldn’t repeat the same rep schemes for the next 90 days. So for the next 90 days, every time you perform a sequence of four workouts per body part you want to grow, use a different repetition scheme.
So, if you train in a rep range of 1-6 reps, you’re not allowed to do that same rep scheme until you’ve completed 3 other workouts, even if you’re training heavy. If you ARE training heavy, you should train in a rep scheme not in the 1-6 rep range. For instance, consider training in a 8-12 rep range instead. If you love that 8-12 rep range, too bad, you can’t see that rep range again until you’ve completed 3 exercises on that body part. Now it’s time to get creative.
Maybe try training in a 20-50 rep range by doing a super set in that fourth workout. Not only will you make huge gains, you’ll also be working muscle fibers that you haven’t tapped into, making them grow because they’ve never been challenged in that way before. We guarantee you’ll grow if you do that for the next 30-90 days.
3. Consume Enough Protein
If you’re going to the extreme with the first two techniques to add pounds of muscle fast, you need to supplement your routine with a high protein intake. So our third technique is to consume 1.5-2 grams of quality protein per pound of body weight.
Sound like too much? Do it for the next 30 days at least, and you’ll see how much you grow. If you’re growing every single day and making rapid progress, you’re guaranteed to need that extra protein. Supplementing with 1.5-2g of protein is a way to gain quality muscle without gaining fat, especially if you’re training every day and changing the rep scheme every day.