Building muscle quickly, that's what we all want. Depending on your definition of quickly, it may be impossible. Muscle grows slowly and you are not going to pack on 20 pounds in a week, but you can maximize the rate that muscle grows and make a significant change in your physique in a matter of a few months if you go about it intelligently.
Now a quick side note about putting on muscle. We all have different body types that respond differently to training and nutrition. Sometimes people talk about the somatotypes of ectomorph, endomorph, and mesomorph. If you are an ectomorph it will take you longer to build muscle. Ectomorphs are naturally skinny and have trouble putting on any weight, but it can be done! Endomorphs are natural athletes; it's easiest for them. Mesomorphs, well, let's just say they are naturally big fat and round people, like me. Mesomorphs build muscle easier and faster than ectomorphs, but body fat is a constant challenge. I know it is with me!
Regardless of your body type, there are approaches in common that work. We can merely skim the surface in one article as numerous people have done their doctoral thesis in these areas. The three keys are: nutrition, large compound muscle exercises, and rest or recovery. Let's discuss each briefly.
Nutrition is critical! If you stick to a diet of beer, nachos, fatty breakfast sandwiches, lots of simple carbs, etc. you simply are not going to grow as rapidly as if you are eating quality protein, slowly digested carbs, and minimizing bad fats. You can still eat wonderful and tasty foods, check out the links at the end of this article, but those midnight pizzas can no longer be your mainstay!
For training, compound exercises that leave you breathless and nearly dizzy knock the entire body into a muscle growing or anabolic state need to be mainstays. Some of these are not popular because they are so tough. The two best exercises, that you should absolutely be doing to maximize muscle growth, are squats and deadlifts. For some reason these work like no others, and although squats primarily target the leg muscles and deadlifts primarily target the back muscles, they both work the majority of the body!
The third is rest. Over training is very simple if you are zealous about bodybuilding, but very counterproductive. Do not over train, and that includes all exercise, not just weight lifting. When I'm biking a lot or skiing several times a week I need to take those into account for example. I also usually alternate weeks with deadlifts and squats because they are so intense!
Much more information is available at Anabolic Muscle Cooking and also Muscle Building Exercises. Get to the gym and concentrate on large compound exercises like squats and deadlifts, eat right, and make sure you get plenty of rest and recovery and with a little dedication you will be on your way.
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