15 Effective Tricks To Build Pounds of Muscle in 1 Month
By: Muscles Freak
Tags: Workout, Diet, Bodybuilding, Cardio, Build Muscle

How To Build Muscles Fast

If you are on a mission to build muscle mass and you want to do it fast, we will show you how.

As with any workout, the key to success is eating the right diet, drinking plenty of water, getting a good night’s sleep, and most importantly, making sure you are doing exercises that will help you achieve your goal.

Building muscle quickly is possible but you have to do the right things.

After all, not only do you want to build solid muscle, but then maintain it after all the effort you have put in.

In this article, we will provide you with 15 effective tips for building up to 10 pounds of muscle in less than a month!

PROTEIN

How much protein to build muscles ?

To build muscle, you need to make sure you are getting the right amount of protein daily.

Each person is slightly different based on body type but also the way in which the body responds to training program.

Therefore, the easiest way to determine the appropriate amount of protein so you can build up to 10 pounds of muscle in one month or less, you need to make the calculation on your lean body weight.

For this, take your current weight and minus the percentage of body weight. Then, multiply that number by 1.14. This will tell you the right number of grams required to build solid muscle quickly.

WORKOUT

Muscle Building Workouts

If you are just starting out, you want to establish a basic workout regimen, increasing the duration, frequency, and intensity over time.

How Many Reps To Build Muscle Definition ?

At first, to build up to 10 pounds of muscle in one month or less, make sure you do the following at minimum, using three sets, each of 15 repetitions:

Legs– Lunges, squats, Leg Press, Leg Extensions, and Leg Curls

Back — Pull Ups, Lateral Pull Downs, Rowing, Dead Lifts

Arms — Barbell Curls, Dumbbell Curls, and Ez Bar Curls

Shoulders — Dumbbell Raises, Military Press, and Side Laterals

Abdomen — Incline Crunches and Hanging Leg Raises

Chest– Dips, Bench Press, and Flies

Cardio — Running, Swimming, and Aerobics

SUPPLEMENTS

Do Supplements Really Work For Building Muscle?

Another way you can gain up to 10 pounds of muscle in less than one month is to make sure you eat right.

However, in addition to eating protein, low carbohydrates, and fresh fruits and vegetables, you might also consider adding a high quality supplement.

The important thing to remember is that some supplements are a waste of money in that they are not formulated to absorb into the body.

Therefore, always by only quality supplements, those made to get into the bloodstream where they can work.

WASHBOARD ABS

How To Get A Six Pack In A Month ?

If you were to ask both men and women which part of the body they are most interested in building muscle for, the abs would be at the top of the list.

Therefore, if you want to build rock hard abs in one month, get ready for dedication, persistence, and lots of hard work.

To get the abs you want, you will need to focus only on those muscles on a scheduled basis, usually two to three times a week.

Crunches are by far the most effective, which gives you the ripped look you want but also an increase in metabolism so your body is capable of burning stored fat.

TYPES OF WEIGHTS

We also wanted to address circuit training versus free weights for building up to 10 pounds of muscle in one month or less.

Typically, you want to use both but not on the same day. When building muscle, it is vital to switch things up.

The reason is that if you work arms and abs one day, legs and chest another, and then shoulders and cardio on the next day, you give the body’s muscle time to recover.

Every time you work out, you are breaking muscle down so it can be built up stronger. Therefore, using both free weights and circuit training allows the body to rest and muscle recovery so you get amazing results.

YOUR CALORIES INTAKE

How Much Calories To Build Muscle ?

To maintain the perfect balance in intake of calories than you burn, you need to determine the right amount of calories for you since each person is different.

Although there are a number of ways to figure this out, the eases is to weigh yourself and then follow one of these calculations:

Fat Loss — 12 to 13 calories for every pound of weight

Weight Gain — 18 to 19 calories for every pound of weight

Maintenance — 15 to 15 calories for every pound of weight

YOUR DIET MEANS A LOT

What To Eat To Gain Muscle Mass ?

As we mentioned, you need to consume the right amount of protein, carbohydrates, fruits, and vegetables, as well as fats to gain up to 10 pounds of muscle in one month or less.

In addition, you will need to stop eating three large meals a day and start eating six smaller meals. This will help maintain your metabolism so each of your workouts is successful.

INCREASE WATER INTAKE

How Much Water Should I Drink To Gain Muscle?

Just as diet is important for building muscle, water intake is just as important.

It is recommended that you drink a minimum of eight glasses of water daily. This will flush out harmful toxins, keep the body lubricated, and make sure you are properly hydrated for a hard workout.

This way, your workout is effective and the results much quicker.

DO SOME CARDIO

Does Cardio Affect Muscle Gain?

Along with free weights and circuit training, you will also need 9% of your workout to be dedicated to cardio.

This is outstanding for burning fat, increasing energy, and boosting the metabolism.

Some of the most popular cardio options are

Swimming

Tennis

Walking

Running

Biking

Aerobics

BE MOTIVATED

Why Is It Hard To Build Muscle?

Building up to 10 pounds of muscle in one month or less is possible but as mentioned, it will require total dedication and hard work.

One of the most common reasons for failure is decreasing or a lack of motivation.

Therefore, find a friend who also wants to build muscle and base this venture on the buddy system.

If you do not know of anyone, then consider working with a professional trainer!

HAVE PATIENCE

How Many Days To Build Muscle ?

As you work your want to building up to 10 pounds of muscle on a month or less, you will need to see that you are getting closer each day to your goal.

Keep track of your workouts, which will help keep you stay on schedule as you switch things around and see just how far you have come.

If you find that you are behind on reaching your goal, then you will know and have the opportunity to make adjustments in your workout.

THINK REALISTIC

How To Build Muscle And Lose Fat ?

As mentioned, building 10 pounds of muscle in one month or less is something that a determined person can achieve but if you have a lot of excessive weight or do not have adequate time to work out, chances are you may need a little more time.

Do your best and if you find that you did not reach 10 pounds but perhaps eight, be proud and keep going!

JOIN GYM

How To Build Muscles At Gym ?

A good gym does not have to be expensive.

Yes, many of the high dollar gyms do have all the state of the art equipment that people want but today, you will find neighborhood gyms and YMCAs that offer tremendous value, as well as weights, circuit training, and much more.

ATTEND SOME CLASSES

Sometimes, when pushing to reach a goal such as building 10 pounds of muscle in one month or less, you forget to have fun.

For this reason, we suggest you also enroll in one class, perhaps a spin class, aerobics class, Pilate’s class, or yoga class to break things up and make the process fun.

HAVE A PROPER MIND SET

How To Build Muscles Quickly ?

If you want to build up to 10 pounds of muscle in less than one month, you have to have the mindset of success.

This means you need to go into this with absolute focus and determination to succeed. There is no shortcut or quick way to build muscles.