Health & Body By Warren / August 17, 2016 Share Tweet Pin Share Share Stop flexing your thumbs and start flexing your guns. There is no shortage of information in the era of mobile devices. The vast wealth of good knowledge floating around the internet is almost as pervasive as the disinformation provided by the masses. So you want to know how to build muscle fast? Don’t keep looking for the ‘quick fix’ or ‘magical remedy.’ We’re going to discuss the three most important things that can be done, quite simply, to become a muscle god. You Are What You Eat The first strategy we obviously must discuss is nutrition. Many people assume that because they are eating “a whole lot” that they should be gaining weight. There should be no guess work. Take the time to assess what your Total Daily Energy Expenditure (TDEE) is with a calculator. This will combine your Basal Metabolic Rate (calories you would burn every day if you did nothing) and your average energy expenditure. This is a rough estimate. To get more in depth, I would recommend counting calories and tracking exercises. Once you have established this number, make sure you eat enough! To gain muscle at an appropriate rate, exceed your TDEE by at least 200 calories per day, preferably while making healthy choices. Don’t worry about throwing away money on useless supplements. Real men eat steak. Nutrition — Check! Include Compound Exercises in Your Routine Compound movements have gained a lot of attention in the last few years. Squats, overhead presses, bench pressing, pull-ups, dips, and so many more movements have taken the center stage away from isolation-style workouts. Instead of focusing workouts around single body parts that move through one plain of motion on a machine, compound movements offer you the ability to trigger entire muscle groups that work in tandem with each other. Compound exercises will also afford you the opportunity to streamline your workouts. Focusing on key lifts while trying to build muscle is so important. Performing your workout should never be easy and sweat free. Masses of people should gather after your third PR of the day, waiting with bated breath in an orderly line, to receive your autograph. Bring intensity to your workouts or just stay home! Workout — Check! Track Your Progress like No Tomorrow The third strategy that helps build muscle fast, is to keep up with your progress. This should be a ‘no brainer’ to millennials who can’t cross traffic without finding the perfect SnapChat filter to take a ‘selfie’ with. Seriously, though, take some pictures of how you’ve progressed. This is to help with motivation. Although you’re here because you want to build muscle fast, the reality is, the journey to putting on muscle will take time. Years, not months. Don’t expect crazy results in just a few months. Remaining truly dedicated to building muscle means that you will not become discouraged by stalling progress. I recommend that once every 2-3 months you should take a picture of your progress. Use comparable light and take them at a similar time of day. There are so many ways to remain motivated. Join a social media group that talks about fitness. Search for new and exciting music that keeps your mental state fresh when exercising. Search for variations in the different exercises you perform. Find a workout buddy. Go to a gym with lots of ‘eye candy.’ The possibilities are endless. Motivation — Check! GOMAD Method If you are in a desperate race to build muscle as fast as possible (not sure why you would), I would recommend throwing the nutritional information out the window. Eat as much as humanly possible. Many people have cited success with putting on muscle using the GOMAD system — the acronym stands for ‘Gallon of Milk a Day.’ The idea here is that milk contains a balanced ratio of protein, carbs and fats. By drinking a gallon of milk a day, you should be able to reach your calorie level quite easily since one gallon contains roughly 1600-1700 calories. The downsides to this method will include bloating, indigestion, diarrhea, and the occasional acne. This technique should be avoided like the plague, but at the same time, go ahead and try it, if you’re a hard gainer who’s desperate? You won’t die from it. Final Thoughts The process to building muscle is long… It’s not difficult… It’s not confusing. Narrow in on your exact nutritional requirements. Focus on performing effective, compound exercises with intensity and proper technique. The only piece of the puzzle left is to stay motivated and never quit. Ignore all the misleading information on quick ways to build muscle. Keep it simple because, after all, the devil is in the details.