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## The Fastest Way to Gain Muscle Mass – Tips & Advice to Help You Build Muscles Quickly

Okay, so you want to know the fastest way to gain muscle mass. The purpose of this article is to highlight the main important areas of your health that will maximize your ability to build muscle quickly. I will talk about nutrition, weight lifting and the importance of rest.

**Good nutrition**

In order to build muscle, you need to fuel your body. You have to eat big to grow. However, the trick is to eat a lot, but not too much. If you eat too much, you will have too much fat.

To find out how many calories you need to eat per day, multiply your lean body mass by 19. To give you an example, if you were 220 pounds with 10% body fat, you could calculate it as 220-10% ( 198) x 19 = 3,762 calories.

You also need to make sure you eat enough good quality protein so eat lots of eggs, fish, meat etc. You also need to eat lots of good quality complex carbohydrates such as wholemeal bread, oats etc. Of course there are plenty of fruits and vegetables as they are full of nutrients, that your body needs.

**Weight-lifting**One of the best types of exercise for building muscle fast is compound exercises, also known as multi-joint exercises. These are effective because they use more muscles at once, thus maximizing training time.

A good example of a compound exercise is the bench press, as the movements involved use the shoulder muscles, pectoral muscles, and also the triceps.

**Rest as hard as you train**

While it’s important to train hard, you also need to rest hard. This is so important that I cannot stress it enough. A good rule of thumb is to give each body part 4 to 5 days of rest between workouts.

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