Gain muscle as fast as possible

Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.

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First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10.
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Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
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Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.


Are you effectively hitting your shoulders with the dumbbell shoulder press? The most common mistake on these is using a shortened range of motion. The lockout uses mostly triceps. Your shoulders are more engaged at the bottom half of the rep. If you’re stopping at parallel, you’re not fully stimulating your shoulders. While I wouldn’t say hitting the dumbbells together at the top is necessarily incorrect, it’s definitely not helpful. When the dumbbells bounce off of each other, your set will be thrown off a little. Focus on keeping your arms in line with your shoulders and bringing your arms below 90 degrees to fully engage your shoulders.
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