At some point in our lives, we all feel compelled to dive into fitness and perfect our physique. For women, it generally comes down to leaning out and having the coveted “toned” look. For men, however, we want to look big and powerful.

However, achieving this goal is much easier said than done. It takes a lot more than spending a few weeks in the gym doing curls with 25-pound dumbbells or knocking out a few dozen pushups every night.

No, the instruction manual for how to get big quick is a little more complex than that. But don’t worry, we’ll break it down for you.

Keep reading for a quick guide on how to build muscle fast.

Work With an Experienced Lifter or Trainer

If you’re brand new to lifting weights or have never been properly trained on form and technique, we highly recommend teaming up with an experienced weight lifter or personal trainer. You need to understand that only two things can come from lifting improperly – injury and a significant lack of progress.

You don’t need to invest in a year’s worth of training. Just spend a month or two under instruction to learn the proper body mechanics of the major lifts. It may not sound like the way you want to start out but think about it in terms of efficiency.

If you hurt yourself by lifting with bad form, you could set yourself back several weeks or months to recover. Then, you’ll be even farther away from your goals. Additionally, lifting with the right form will lead to bigger and better gains.

Use Progressive Overload Theory

Next, let’s talk about how to get big quick using progressive overload theory. Progressive overload theory is the art and science of growth through small, but consistent changes over a period of time.

For example, if you run a mile three times a week on a treadmill and increase the speed by 0.2 at the beginning each week. You would hardly notice a difference in perceived exertion, but after a few months, you would be significantly faster and better conditioned.

The same principles can be applied to weight lifting. You can focus on adding more weight each week or more volume (total reps multiple by weight). Here is a simple example of a bench press progression:

  • Week one – 100lbs. for 3 sets of 10
  • Week two – 110lbs. for 3 sets of 10
  • Week three – 120lbs. for 3 sets of 10

Alternatively:

  • Week one – 100lbs. for 2 sets of 10
  • Week two – 100lbs for 3 sets of 10
  • Week three – 100lbs for 4 sets of 10

As you can see, each week you’re subtly adding to your workload. However, if you have the ability, feel free to add both volume and weight to your lifts. Progressive overload theory is an art form that can be experimented with for each lifter.

Just make sure you write down every workout and include how much weight you do with each exercise, including sets and reps. Refer to your workout log each week to make sure you’re increasing your workload. Keeping a workout journal is one of the most important muscle building tips.

Focus on Heavy Compound Exercises

Learning how to gain muscle mass fast means perfecting compound exercises. Compound exercises are those that require multiple muscle groups working together. These are important for big gains and functional strength.

Compound exercises should be the staple of your workouts. They include:

  • Squats/front squats
  • Deadlifts
  • Lunges
  • Should press
  • Bench press
  • Pullups/chinups
  • Bent-over rows
  • Barbell cleans
  • And more

Compound movements call on the most muscle fiber activation and train your muscle groups to move cohesively. They are typically used with heavier weights. Therefore, it is of the utmost importance to use proper form when performing compound movements.

Consume a Surplus of Calories

Next, learning how to build muscle means learning how to eat right. Weight gain is accomplished in the kitchen just as much as it is in the gym, your body needs fuel to function every day. More importantly, it needs a surplus of fuel to increase its mass.

Obesity is quite prevalent in our society, getting a surplus of calories isn’t an issue. Lifting weights and eating a surplus of calories will help you build muscle, but you need to make sure you’re eating the right macronutrients. Macros refer to carbs, fats, and protein.

As someone learning how to gain muscle mass, you need to make sure roughly 30% of your calories are coming from lean proteins. Then, 50% carbs and 20% fats.

Get the Right Supplements

One of the most important bodybuilding tips is investing in good supplements to help you on your journey. Things like why protein and creatine can help you put on muscle faster. You could also buy Anavar, a high-performance supplement for extreme muscle gain.

However, there are also supplements like pre-workout designed to give you energy and focus during workouts. Finally, things like BCAA (branch chain amino acids) help with recovery.

Stay Consistent

The key to success in any industry or arena is consistency. You can’t expect to lift weights for a few weeks and suddenly look like a bodybuilder. Similarly, someone trying to lose weight couldn’t diet a few days out of the week and expect to see serious results.

Learning how to get big fast means learning how to stay disciplined on your journey. There are going to be days when the last thing you want to do is work out. There are going to be times when you’re working out stiff and sore from the previous day.

You must remain consistent.

Have the Discipline to Rest

Finally, most elite athletes and bodybuilders have something in common – they take their rest days seriously. Consistency, as noted above is vital to your success, but there is such a thing as overtraining. Overtraining can be just as detrimental as not training enough.

If you don’t give your body time to rest and repair itself, you won’t get bigger or stronger. At rest is when your body recovers from exercise and builds itself stronger and bigger. It can’t do that if you don’t take any days off.

However, rest doesn’t mean being a couch potato for two days straight. You should look into active rest, which could be anything from yoga and mobility exercises to light cardio. Active rest is a good way to reduce soreness, stay mobile, and maintain balance.

Want More Tips on How to Get Big Quick and Other Fitness Advice?

Are you looking for more fitness advice? Whether you’re looking to lose weight are want more information on how to get big quick, we can help. Our health and fitness blog is dedicated to helping people like you achieve their fitness goals.

Be sure to check out some of our other articles before you go!

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6 Most Useful Skills Every Entrepreneur Needs

Starting a business – and being successful at it – requires the right amount of talent, knowledge and skills. You must have the knowledge about your industry, about general business principles, as well as about the laws and regulations that affect your operation.

Additionally, you must have nerves of steel and a heavy dose of patience to take chances and navigate the ups and downs that come with any new venture.

Although success often requires you to have ambition and clear goals, it also requires a certain set of personal skills. Here you will read about six useful skills that entrepreneurs need on their way to success.

1. Ability to listen

Great communicators make great businesspeople. In the business world, you must establish rapport with partners and suppliers. You also need to be there for your employees.

Of course, in order to succeed, you need to commit to customer service excellence, which involves hearing what your customers have to say. All these types of interaction involve one common skill – the ability to listen.

Without the capacity to interact with other people, you will have difficulty getting your new business off the ground. If you have little practice with interpersonal relationships, don’t lose hope.

By learning how to listen, you take one of the best shortcuts available on the path to becoming a great communicator.

When people have something to say, never interrupt them. People often have feelings, opinions, and interests that differ from yours, but if you learn to hear them out, you can quickly win people over.

As you listen attentively, notice the non-verbal cues that contribute to the conversation. When you intentionally communicate with customers and other people through listening, you gain their trust, loyalty, and admiration.

2. Assertiveness and confidence

Though listening skills are undeniably important, that doesn’t mean you have to keep quiet. Quite the contrary, being a good businessperson implies believing in yourself and being able to speak your mind with confidence. After all, communication goes two ways.

As an aspiring entrepreneur, you will often find yourself in situations that require assertiveness. Whether you are dealing with a pushy business partner or a demanding employee, you should never let others dictate your actions.

So, when you need to express your opinion – even if it includes disagreeing with the other party – try to do it assertively and confidently.

Take a deep breath, and articulate your thoughts. Sometimes it might seem overwhelming, as if you are on the verge of a conflict, but eventually you will learn to relax and project self-assurance. You will also gain the trust and respect of those around you.

3. Willingness to Learn

Being a businessperson requires an ongoing willingness to learn. Even after building a successful business, you have not finished your job. In fact, when it comes to learning and improving, you are never quite finished.

Continuous learning will help you evolve both personally and professionally. An insatiable appetite for learning through the Internet, books, documentaries, and seminars will deepen your knowledge and help you maintain your creative edge.

You should also remember to stay up-to-date with all the relevant development in your industry. Pay attention to trends and issues that affect your line of business and learn from the people who have already succeeded in businesses similar to yours.

Talk to industry leaders to get their advice, and apply their insight to your own business. Whatever you do, make learning an ongoing process both in your personal and professional life.

4. Creativity 

When it comes to keeping your business fresh and competitive, creativity is an essential skill. To innovate, you need to be creative. Being creative means doing things differently and thinking not only outside the box but also without that box!

This goes for both your personal life and business. In fact, those two are interconnected – when you spark creativity in your personal life, it will inevitably reflect on your business. So, what can you do?

What you can do is shake up your routine by trying new ways of doing things. Even small changes such as rearranging your office, driving home via a new route, ordering an unusual meal and talking to strangers can help you develop habits that can lead to innovation.

You should also attempt to think about things from new perspectives and apply new ways of solving problems. A little bit of creativity can go a long way in terms of your business growth, so do everything you can not to stifle it with convention and routine.

5. Courage and risk taking 

Entrepreneurs take risks, and you will surely find yourself in situations that require quick and risky decision making. You should never act recklessly, but you should always have the courage to try new ideas and to take little risks. If you don’t try, you will not succeed – it is that simple.

People are often held back by the fear of failure. Rather than fearing failure, embrace it. Sometimes the best experiences in business come from ideas that didn’t work.

Follow your creativity by implementing new ideas and making bold decisions even when you lack clear direction. As an entrepreneur, you should have the guts to take chances and have faith. As John Burroughs once said, “Leap, and the net will appear.”

6. Perseverance 

Last but not least, entrepreneurs must never give up. Remember this – never give up! There will be numerous obstacles and challenges along your way, but if you persevere in spite of them, you will reap success.

Sometimes this means having to accept failure. Even when your failures are expensive and embarrassing, they can still lead to success. Forgive yourself when you make mistakes and look for lessons you can learn from every seemingly negative experience.

As a business owner, you must also develop patience. Success usually does not come overnight, and setbacks do not magically resolve themselves. In the face of adversity, maintain optimism. When you believe in yourself and persevere, you become a prime candidate for success.

Difficulties along the road to entrepreneurial success can seem discouraging. However, if you regard every situation as a learning experience, you can develop the much needed personal skills that will help you build a successful business when you combine them with your expert knowledge.

Begin with the six useful skills listed here, and look for other tips for personal and professional growth along your pathway to success. Most importantly, remember to always improve and challenge yourself – there is no success for those who stand still.

Author bio: Natalie Smith, a freelance writer from Seattle, follows topics related to entrepreneurship, leadership, marketing, social media, and business in general. You can reach her @Natalie Smith

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