How to Gain 10 Pounds of Muscle in a Month

Many people want to know how to gain 10 pounds of muscle in a month, but actually accomplishing this feat is difficult.  In this article I'm going to show you the three main things you will need to do to gain this much muscle in a short amount of time.

The first thing you will need to do is get rid of all isolation exercises and do purely compound exercises.  These are exercises like deadlifts, squats and bench press.  These exercises activate the most amount of muscle fibers which translates to the most amount of muscle gain.  Compound exercises also make your body produce more testosterone, a key chemical when trying to build muscle.


 
The second technique is to always lift heavy.  Make sure your sets don't go over 5-7 reps.  Lifting heavy instead of doing 8-12 reps will activate more of your fast-twitch muscle fibers, these are the ones responsible for strength and intensity and they are the ones you want to work on if you plan to gain muscle quickly.
 
Last, but not least, you will need to consume huge amounts of calories per day. One pound of muscle equals 3500 calories, so having an extra 500 calories per day would make you gain one pound a week. In order to have enough calories to gain 2.5 pounds a week, you would need to consume 1250 more calories than you burn every day.  This can easily come out to equal 4000 or more calories per day total.  You should also have 1.2 grams of protein per day for each pound of bodyweight. 
 
These three basic concepts will help you greatly if you want to gain pounds of muscle in a short period of time.  Of course, in addition to these there are many other concepts and tips you can use.



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