Here I will share some of the tips to gain muscles fast. I would highly recommend that you also follow this program too.
OK, first of all, understand that genetics play a major role in building muscles. Genetics gives us different body types, which are three by the way. Ectomorph, Mesomorph, and Endomorph.
One may say that Bruce Lee is an Ectomorph, Arnold is a Mesomorph and HULK is an Endomorph.
But it’s actually not that simple, because your body cannot be simply just one body type. It will be, at most times the mixture of the 2.
Either it would be Ectomorph-Mesomorph, or it would be Mesomorph-Ectomorph.
Ectomorph-Mesomorph is more Ectomorphs and less Mesomorph. Mesomorph-Ectomorph is more Mesomorph than Ectomorph. Similarly, you can make all the other combinations, I’m just starting to sound funny…. you got the point. Moving on!
Now Let me make this easier for you.
Which type of body are YOU?
If you want to know which body type is yours, you need to compare and find where your body lies. One easy way to determine your body type is to measure your wrist size.
Grab your wrist right where your palm ends with an index finger and a thumb.
Does it overlap?
Do they just meet?
Or there is a space in them?
If they overlap then your body lies in the Ectomorphs category.
Similarly, if they hardly meet, there is a pretty good chance you are a Mesomorph and if you have thick wrists then you are Endomorph.
Another way to find out your body type is to look at the shape of your traps. When you workout your traps and it gets fully pumped, and you look awesome for the day, by the way, look yourself in the mirror and compare your traps with the image above.
See all of the three have different traps, so it will give you a pretty good idea of whether you are a Mesomorph-Ectomorph or the opposite one, or others.
After you determine your body type, you need to know the maximum limit up to which your bicep size can get and by bicep I mean your arm, (when it comes to arms your biceps is just a tiny part… as most of your arms are triceps, so if you need bigger arms you need to train your triceps more).
Anyways the simple formula to know how much maximum size you can gain on your ARM is just to measure your wrist first and then add 10 to it. How many inches is your wrist? 5, 6 or 7? then add 10 inches to it. Mine is 16.8 inches (and yes I’m bragging deal with it), my wrist size is 7.5 and I am Mesomorph-Endomorph so that means I can build my arms up to 17.5 inches naturally.
OK, now you know your body type and your arm size limit. Let’s move ahead to building some muscles.
Lets Talk DIET:
Firstly, yes you can have a cheat day or meal every once in a while…keep Sunday “the all you want to eat day”
So diet yea, find out your daily calories intake first.
Its simple, no need to make a fuss over it. Simply aim to eat 500 more calories if you are an Endomorph, 1000 more calories if you are mesomorph and 1500 more calories if you are an Ectomorph.
(By the way, I hope you know that by calories, I mean Kilo Calories, people just use the term calories instead… so don’t get confused over it).
Also, you need to eat your food in the following way:
If you are an ECTO your diet should consist of 40% carbs, 30% protein, and 30% fat can work well.
If you are a Meso then you should aim for 25% carbs, 35% protein, and 40% fat
And if you are an Endo then eat 55% carbs, 25% protein, and 20% fat.
If you are Ecto, keep carbs high and proteins super high.
If you are Meso, keep all balanced with proteins super high.
and If you are Endo keep the carbs low and proteins super high.
Proteins make your muscle and carbs/fats give you fuel. You might also wanna buy a proteins supplement. Eggs, all sorts of meat, milk, cheese, peanut butter all have a good amount of proteins in them, so go with them.
Find the number of calories, proteins, fats, and carbs each of the food you eat has and then go with it. Divide your meal into 6 parts throughout a day, 2 of them should be you pre and post-workout meals.
Make sure you keep good amounts of proteins in all meals especially these 2 I just mentioned.
Now keeping all these things make your diet plan.
What’s next? yes, WORKOUT!
Let’s keep it Simple:
First, download an app which shows you all the workouts if you are an absolute beginner. My first year of workout where I grew my arms to almost 16 inches consisted of this:
Chest exercises like All bench presses, incline, straight, decline with rods and dumbbells.
Bicep workout Rod Barbell Curl, Incline Dumbbell Curl, Biceps Cable Curl, Reverse grip bent-over rows and Concentration. Basically all the curls.
Triceps workout: Skull crusher, close barbell press, push down and just download the app.
Shoulders workout (military press, bent over rear delt raise, cable/dumbbell front raise, reverse machine fly)
Back workout: (all the rows!) again God bless Play store, O I’m an android fan, by the way, Sorry Steve (RIP).
Traps: (All the shrugs, reverse, front with dumbbells, with rods, while sitting, standing.) For motivation look at Broc Lesner or Batista.
Sunday: Rest and cheat day.
Hope you liked this post. And also don’t forget to check this out!