How to Gain Muscle Fast at Home

Building muscle is a fairly easy task. The equation for success is simply to eat a lot and to lift a lot. Combine these two factors and your body will build muscle. Start lifting weights that you can manage, but always move on to heavier weights as you get stronger or your muscle building will plateau. Burning fat to reveal muscle and building muscle are two separate things. If you want to simply build muscle the fastest way possible, lift weights as heavy as you can manage and eat plenty of protein.

Instructions

Things You'll Need

• Bench
• Dumbbells
• Barbell
• Protein powder

1. • 1
     Bench press three times a week. Lie on your back on a bench and lift a weighted barbell vertically up and down. Lift the barbell all the way up and lower it all the way back down to your chest in a slow, controlled motion. This exercise builds up the chest, triceps and shoulder muscles all at the same time. Use a weight that permits you to perform three sets of 10-12 repetitions and no more.
   • 2
     Shoulder press three times a week on the same day as the bench press. With two dumbbells or a barbell, stand with your feet shoulder-width apart and lift the weight vertically from your shoulder until your arms are fully extended. Do three sets of 12 repetitions.
   • 3
     Dead lift three times per week on a day you do not do the first two exercises. This involves the back and leg muscles. With a barbell on the floor, bend your knees while keeping your back straight and lift the barbell off the floor. Straighten your knees, keeping you back absolutely straight. Stand up all the way while simply holding the bar.
   • 4
     Squat three times a week on the same day as the dead lift. Put a weighted barbell over the back of your shoulders and squat down into the lowest position you can manage. Keep your back absolutely straight. This exercise will greatly increase leg strength and size.
   • 5
     Consume 1 gram of protein per pound of body weight. This protein can come in any form such as chicken, beef, eggs or dairy. You may wish to invest in a good muscle-building protein powder, as it is a good meal supplement and works out cheaper than buying chicken breast or fish every day.