How to Gain Muscle Mass Fast for Teenagers

Step 1

Let's get one thing straight- teenagers are prime candidates for gaining a lot of muscle. While it's true that most of a person's muscle maturity comes during their mid-twenties, starting to work towards a perfect physique in your teenage years is nothing to scoff at. Teenagers, in order to gain muscle at a fast rate, need to focus on three key things: 1. diet, 2. type of lifting, and 3. off-time. Take a look at the following paragraphs to get a feel for the specifics of these three factors, with the goal of gaining muscle mass fast front and center in your mind.

Step 2

Diet- I'm putting diet first on the list because eating the right foods is paramount to the rate at which you'll grow. And my first and only rule is this: EAT A LOT. Is that clear enough? No? Let me break it down for you; the average person eats 3 meals a day (breakfast, lunch, dinner), and possible snacks once or twice between those three, making 5ish meals a day. In order to gain muscle mass fast, you should be eating a minimum of 7 meals a day. M I N I M U M. If you can fit 12 meals in, do that. The more, the better. And meals don't necessarily have to be full plates of food- they can be just a few carrots and peanutbutter, or an avocado on toast. Just keep the food coming, that way your muscles never run out of the nutrition they need to keep on growing.

Step 3

Type Of Lifting- In order to compensate for the amount of food you're eating, you have to be working hard in the gym. If you really plan on gaining muscle as quickly as possible, hit the gym twice a day, once in the morning and once at night. And whether you decide to go once a day or twice, make sure you're sticking to 3-4 sets of 8-10 reps on every exercise. This is the golden ratio for building mass, and if you keep the weight at a difficult enough level of resistance, you'll find that your size and strength will never stop expanding. There are a few different workout plans listed on this site that are definitely worth checking out. Give them a look and try them if you want; but no matter what you do, for the love of Pete, do not skip leg day. Ever. Got it? Good.

Step 4

Off-Time Off-time is extremely important in the quest for gaining muscle mass fast. If you're lifting like a madman and eating like a horse, your muscles are going to have all the ingredients they need to whip up a bunch of mass. The only way to get that mass, though, is to sleep as much as possible. Take naps if you feel the need. Sleep at least 8 hours every night. Sleep is the only time when your body heals and grows, meaning it's the only time that your body is gaining mass.

Step 5

To wit: Lift heavy, eat big, sleep hard.