Longevity logo

8 Secrets to Gain Muscle Mass Quickly and Effectively

Gain Muscle Mass Fast and Effectively.

By Fitness GripperPublished 6 months ago 5 min read
Photo from Shutter Stock

If you're looking to gain muscle mass, it's time to get serious.

You've probably heard that it takes time and hard work, but the truth is that there are a lot of shortcuts you can take to make sure your body responds positively to training.

One of the most effective ones is supplementing with creatine monohydrate (also known as "the weight gainer of choice").

This supplement helps build muscle mass by replenishing your muscles' existing supply of creatine phosphate (which helps with energy production) so that they can grow stronger rather than just look bigger on the surface.

1. Eat More Calories

Photo from Shutter Stock

To gain muscle mass, you need to eat more calories than your body burns.

The amount of calories that are needed for gaining weight varies from person to person and depends on several factors such as your age and gender.

To gain weight rapidly, you must consume more than what your body needs but not so much that it becomes too difficult for the body to process all these extra calories anymore.

2. Add Some Protein to Your Meals

Photo from Shutter Stock

Protein is an important part of building muscle.

It's also crucial for repairing and maintaining your body's health, including keeping you strong, healthy, and looking good.

Protein can help increase the production of testosterone (the male hormone) and make sure that testosterone stays balanced in your body—both things that make for better muscle growth!

In addition to helping you build more muscle growth, protein is also important for keeping your immune system strong so that it can fight off infections like colds or flu viruses; this helps prevent sickness from getting worse if you catch something fast enough before it becomes serious.

And since protein helps keep skin smooth and clear by reducing wrinkles caused by aging processes like UV exposure over time--that means less time spent worrying about how wrinkly those crow’s feet might become!

3. Take a Multivitamin

Photo from Shutter Stock

To gain muscle mass, you need to eat right and exercise.

But what about vitamins?

Vitamins are essential nutrients that your body needs to function properly.

They work with other nutrients such as proteins, amino acids, and fats to help break down food into energy so that your body can use it for growth and repair.

If you’re not getting enough of these important nutrients, then they won’t be able to do their job properly – meaning that there could be some serious consequences down the line!

4. Consume More Green Veggies

Photo from Shutter Stock

Green vegetables are good for you.

They’re high in fiber, antioxidants, and other nutrients that help prevent chronic diseases such as cancer and diabetes.

Green veggies also have fewer calories than other types of foods (like meat or processed meats), so you can eat more without gaining weight or putting on too much fat.

To improve your muscle-building routine quickly and effectively:

  • Eat plenty of green vegetables every day!

5. Lift Weights and Do Other Resistance Training Exercises

Photo from Shutter Stock

Lifting weights and doing other resistance training exercises will help you build muscle mass quickly.

  • Use a weight-lifting program to build muscle mass. A good weight lifting program can help you gain muscle rapidly, especially if it's designed for beginners or intermediate lifters who are just starting on their journey toward building up more muscle in the gym.
  • Lift weights and do other resistance training exercises daily as part of your workout routine so that it becomes second nature for you over time.

6. Listen to Your Body

Photo from Shutter Stock

The best way to gain muscle mass is by listening to your body.

If you're feeling sore, take a day off.

If you're having trouble sleeping, get some rest.

If you have a headache or other pain in the morning after working out, don't do anything more strenuous until it goes away (and if it doesn't go away within an hour or two of waking up and getting out of bed, then stop working out altogether).

There are plenty of people who say they can increase their strength by doing too much exercise at once—but that's not how it works!

When we try to overtrain our bodies by doing too much at once or pushing ourselves further than normal (or even just too hard), we end up hurting ourselves in the long run because our bodies aren't able to recover properly from that kind of stress; instead, they'll start shutting down which means increased risk for injury or burnout due poor performance levels due lackadaisical attitudes towards rest days needed throughout any given training cycle before attempting again later on the down line."

7. Get Enough Sleep and Hydrate (ideally, drink 2-3 liters of water per day)

Photo from Shutter Stock

You’re probably already aware that sleep is important for muscle growth, repair, and recovery.

But did you know that it's also one of the most important factors in building muscle?

As we age and our bodies become less efficient at repairing themselves (which is what causes muscle loss), sleep becomes even more critical.

When your body isn't getting enough rest each night, it can't do its job properly on all fronts: immune system function suffers; brain function suffers; heart health declines; lung capacity decreases—and these are just some of the negative effects associated with not getting enough sleep.

8. Supplement with Creatine Monohydrate

Photo from Shutter Stock

Creatine monohydrate is a naturally occurring amino acid that can be found in meat and fish.

It's also known as "the weight gainer of choice."

Take 1-2 servings of creatine per day, spread out over 4-6 hours.

Creatine will help you maintain strength and performance by replenishing your muscle tissues that have been depleted by heavy training without adding unnecessary calories.

Take 5 grams of the powder once or twice a day while fasting for 2-3 days then switch to non-fasting ingestion during the next few days.

Do not take this product if you take any prescription drugs (including birth control pills), drink alcohol, or use tobacco products as these may interact with them and cause serious side effects including liver damage, kidney failure, and muscle breakdown so don't mess with your health taking this stuff if you are sensitive to stimulants.


You can gain muscle mass quickly and effectively by following these tips.

The key is to make sure that you are still eating nutritious foods, drinking enough water, and getting regular exercise.

If your diet isn't right for building muscle then supplementation may be necessary but keep in mind that creatine monohydrate does not change the nutritional content of food so if you take too much it could cause side effects like diarrhea or bloating.

how tofitnessathletics

About the Creator

Fitness Gripper

💪| Helping you build muscle & strength

🏋️‍♂️| Science-backed fitness & nutrition tips

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights


There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2023 Creatd, Inc. All Rights Reserved.