How to Pack on Lots of Muscle Quickly

Figure out a workout regimen. You will want to include a lot of compound movements. Compound movements are lifts that engage many muscles of the body. For example, a barbell curl would not be a compound movement. It would be an isolation movement. (The strain is only on the biceps and the pecs, for the most part.) Good compound movements include deadlifts, squats, benchpresses, weighted chinups, weighted dips, overhead (or military) presses, rows, clean and presses, clean and jerks, snatches, and others. Compound movements are great because they engage a lot of muscles at once, meaning you save time. Also, the aspect of spinal loading (that is, where the body is forced to accommodate large amounts of weight) causes an increase in natural human growth hormone production. This means you'll experience faster muscle growth by using compound movements that you would experience, otherwise, if you were only using isolation movements.

Eat a lot. Muscle needs calories in order to grow. Be sure to include enough protein and fat, as well as carbohydrates. Do not buy into the no-carbohydrate or extremely-low-carbohydrate fanclubs. Carbohydrate is essential for muscle to grow. Carbohydrate replenishes muscular glycogen stores, which means that you will be able to work out again. If your stores are constantly depleted, you won't be able to work out as hard--and that means you won't be able to build as much muscle, twice-over. Fat is also important; do not skimp out on fat. Fat is essential for testosterone production. More testosterone means more muscle. More muscle is what you are aiming for, right? You will want to eat a lot. A lot a lot. You may even want to intentionally put on a layer of fat. It is easiest to gain muscle while in a caloric surplus. If you want to gain muscle extremely quickly, eat as much as you can. It may be a good idea to drink olive oil; it packs a caloric punch, and it does not occupy much room in your stomach. Also, it has various health benefits, and can make your body odor smell more pleasant; all-around, it's a good thing. It may interest you to invest in protein shakes or mass-gainers. TrueProtein.com is an excellent source for protein; I, personally, use them for my protein powder needs.

Incorporate rest. Muscle cannot grow if it is constantly under stress. Incorporate periods of heavy work with periods of lots of rest. As you gain more and more muscle, you will be lifting more and more weight, and it will take longer for you to recover to the same restedness as you were before. For this reason, you will need to incorporate plenty of rest. It might be a good idea to have full-body lifting with lots of compound movements two or three days a week, at high-volume (that is, lots of sets at low reps with moderate rest; say, 5 sets of 3 with 3 minutes of rest between each sets, with the deadlift and benchpress.), and then rest the days that you are not lifting. Be sure to get enough sleep. During sleep, your body produces growth hormone. Growth hormone means more muscle. We like growth hormone; it makes you grow more muscle, and muscle is what you are after! Try to get between eight and ten hours of rest a night; not only will the sleep do you good, but during sleep, your body's consumption of calories is considerably lower, which means that you will have more calories available to grow muscle.

It is important to note that muscle will begin to develop slower after a while. If you are new to bodybuilding, you will notice a lot more muscle growth in the same period of time as compared to someone who is a veteran. This is natural. Be sure to incorporate lots of variety into your workout regimen; keep your body guessing so you won't plateau. Vary rep/set schemes and try out new exercises. If you start feeling worn out, reduce the volume, or take an extra day or two off, and be sure you're getting proper nutrition (macronutrients as well as micronutrients). Be sure to get enough fiber in your diet, as well as green vegetables. No one likes a constipated, angsty hunk.