Gaining a lot of muscle in a short period of time is possible with the use of a few set principles that are proven to work. If you are an experience lifter, it can be a bit harder to add this amount of muscle, but if you follow a few steps you can really ramp up the gains no matter your current muscle mass. This article will reveal methods that will enable you to increase your muscle mass by 5 pounds in the next 2 weeks.
Make everything very high load
If you are going to gain 5 pounds in 2 weeks you will have to take everything you do that little further. You must up the training intensity and increase the nutrient consumption.
Your training should be increased in intensity and volume to a point of overtraining. This will be fine for the two weeks, any longer and you will suffer from the overtraining symptoms. To increase the work load of your training follow these steps:
– Increase the weights: heavier weights means more muscle stimulation and more growth.
– Increase the volume: add more sets for each exercise to completely destroy every muscle fibre.
– Decrease the resting time: make the time you rest between sets very low, around 15 seconds.
– Only perform big exercises: focus on targeting the big muscle groups, with large compound exercises for the most muscle stimulation and anabolic response.
You must also overload with the calories and food you are eating. Aim to consume around 2g of protein per pound of body weight. Add an extra 1000 calories to the usual amount you eat to gain muscle weight. Eat a lot of healthy fats to up your testosterone levels. Eat plenty of vegetables to fuel all the physiological processes, allowing them to run at optimal levels.
Drink protein shakes between meals. Pack these shakes with lots of calories, protein and nutrition. Add whole raw eggs, coconut cream, olive oil, vegetables, fruits to up the nutrition.
Rest to allow for fast recovery and growth
Your muscles grow out of the gym. Your body will need a lot of quality rest to grow fast. Don’t participate in any other forms of exercise. Get plenty of sleep at least 7 hours a night; even have naps for increased recovery. Only workout each muscle a maximum of twice per week and leave one day between workouts in general.