Five Steps to How to Gain 20 Pounds of Muscle

It is challenging trying to build muscle and pack on some weight. Knowing how to gain 20 pounds of muscle is much sought after information. It can also be frustrating if you don't seem to be making any progress after weeks of pumping iron at the local gym. The truth is, it takes more that lifting weights to develop muscle. It involves getting the proper nutrition, and sometimes benefits from actually not lifting weights.

Step 1: Eat More and Eat Often.

The real secret to how to gain 20 pounds of muscle fast is to eat more generally, but be sure to eat more foods that are high in protein. It takes the input of 3,500 calories to gain one pound. If your current diet is 2,500 calories a day, and you increase it to 3,500 calories a day, you'll see an increase in your weight. This added weight can be converted into muscle when you pump iron. Good protein is not hard to find: eggs, beans, and lean meats are perfect. Eat more often during the day. This gives your body are regular infusion of needed nutrition. Six small meals each day is far superior to the traditional three meals a day.

Step 2: Shorten Weight Training

Keep your training periods short. Try to keep it to only three types of exercises for all major muscle groups each workout period. Believe it or not, you can actually reduce muscle fibers by exercising too much.

Step 3: Challenge Muscle Groups

Use weights and exercises that challenge large muscle groups and not small isolated areas. Free weights are best for this type of exercise. Use weights that will enable you to perform from four to eight repetitions before you cannot do any more. Rowing exercises are ideal for working large groups of muscles in the arms and the back, while also working the shoulders and biceps.

Step 4: Use Negative Resistance

Don't overlook the importance of negative resistance. Focus on control when the weights are coming down from a lift or curl. Perform the return to starting position slowly and deliberately. This forces your muscles to work harder, encouraging faster muscle growth.

Step 5: Rest Muscles

Muscles don't grow while being stressed. They repair and grow while resting. If you don't allow them to rest, you will never become stronger. Those who know how to gain 20 pound of muscle in a short time also realize that it's a good idea to limit the time you spend in aerobic exercises to allow your nutrients to contribute to muscle building.

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