Build Muscle Fast
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What is the Best Way To Build Muscle FAST?
I work out alot..but the moment that i stop for a week, I notice significant changes in Muscle Mass. what is the fastest way to get big again?
Noticing changes - major increases or decreases - in one week is probably not real. It's probably perception.
But your real question is How To Build Muscle fast.
First off, since you've been lifting a lot already, you are not going to see those "20 pounds of pure muscle in 3 months" types of stories you see on the internet. That can (rarely) happen but only to people who haven't been training.
So you might need to set your goals to be more attainable. You don't mention your exact goals, but if you are a man who has been lifting for a year or more already, then an ambitious goal would be 12 pounds in 6 months. Or 2 pounds per month on average.
Best way to get there:
a) eat more calories than you burn, probably about 500 more each day than you burn; if you are worried about gaining fat, then have 4 days a week where you are about 1000 calories over and 3 days a week where you are about 300 under
b) only workout 3 or 4 days a week; hit each muscle group no more than 2x per week; training more than that and your muscles won't recover properly
c) keep your cardio minimal, favoring high-intensity interval training
d) lift heavy weights in rep ranges of 6 or so
e) use compound movements (squats, deads, bench, pull-ups, rows, dips, overhead press) as your main exercises; if you want to do isolation movements save them for the last thing in the workout
f) be sure to eat protein and carbs about 1 hour before your workout and again about 1 hr after
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