How to gain muscle fast?

Question

So I want to get to carrying 100 pounds fast. I don't know how to do that though. Does anyone have any ideas? Also how can I train to run 4 miles in 4 weeks?

IPreferToListen · Accepted Answer

I doubt you'll get to the point to where you can ruck 100 pounds in 4 weeks unless you have had a ton of practice. Anyways here's how we train in the army for rucking.

Start with the basics.
1) master the the 4 miles without weight
2) get to the point where you can do 10 miles without weight comfortably, because rucking 4 miles takes a lot more energy than just running.
3) Get an Assault Pack with some sandbags and start with 40 pounds. Go ruck the 4 miles at a walking pace. Gradually increase weight over time. Also speed.

Ruck smarter not harder, walk/jog the flats, run down hill and let the momentum carry you, walk uphills.

I would also invest in a camelback so you can drink water while rucking. Also keep your head up, breathing is important.

Another thing, train in conditions harsher than the actual event. I'm guessing you're doing some civilian marathon that's probably at some nice time in the day like 8am. Fuck that, you're going to practice rucking at 5am. You train your body through sleep deprivation and pain so that when the real event comes it's a joke.

Good luck, though I think 4 weeks is a ridiculously short amount of time to train for a 4 mile ruck.

As far as muscle gain goes, eat lot's of clean high protein foods: chicken, sirloin, beans. Also take protein shakes, I personal use Action Pro whey and Ignite.

Lastly, drink water every day. Get a milk gallon jug and fill it with father. Drink at least 2 a day. You should be peeing every 30 or so minutes. Water releases oxygen in the blood stream.

ambientfaults · Accepted Answer

if its heavy lifting, explosive movements will be your best bet for building muscle. So find your maximum weight, and then lift 90% of that. The idea is to do short, heavy, explosive sets when lifting. But make sure when you do that you are lifting safely with someone to spot you, as you can very easily hurt yourself with heavy weights if not lifted correctly.

As for running, do you want to be able to run 4 miles without stopping? and fairly quickly? whats your goal?

Climber · Accepted Answer

Indeed two different things.
I agree for the running. Follow a start to run program, but reaching 4 miles in 4 weeks is fast if you have no running condition at all. Usually a 5k program takes some 10 weeks.
Carrying 100 pounds is vague. How do you want to carry? Stretched arms like deadlift, in your arms, in one arm, in your neck to do squats? If you train arm and shoulder muscle, lifting 100 pounds should not be a problem after some time.

marksmith108 · Answer

Squats, Deadlifts, Lunges
These exercises are the most important for increasing strength and gaining muscle. They target the lower body and work the upper body simultaneously. Include benching and rows to strengthen your upper body. Do lower body one day then upper body the next. Give each muscle group time to recover and grow. Focus on low rep, heavy weight sets and exercise no more than an hour at time.

As for running, 10 is the magic number. Too much too soon can cause lower leg injuries preventing you from progressing.

DIET
This is the most important.
You will not a lot of healthy carbohydrates such as fruits, vegetables and, whole wheat. Make sure to get plenty of lean meat and don't forget about dairy as these are great sources of calcium and other important nutrients. Protein shakes are a good source of protein and dairy but drink no more than 2 a day.

PhiOmega · Answer

Damn! I wish more women talked like this, unfortunately... i have to tell u there's no way to really just add 100lbs fast, and it definitely wouldn't be all muscle

If u wanna kno what i kno about lifting (be it strength, size, or dynamic training)

I'd rather u message me as is not something u can put in a small paragraph

Illusive_Man · Answer

Steriods.  Human growth hormones.  and superhuman genetics.  It's a human body , not an engine you can just swap out parts with, even with drugs there is no way you're gonna get there from scratch.

Klaatu51 · Answer

use steroids :-P hahahahah of course i'm joking... you can't gain very fast, but anyway... eat protein foods, lift weights, sleep well, avoid sugar... oh what else?

kheserthorpe · Answer

I'd be happy if i could gain 5 lbs of muscle, slow. As for the latter, you could look up a couch-5k program and extend it by 1/3rd.

Anonymous · Answer

Turn into an ascended Super Saiyan.

BertMacklinFBI · Answer

fast? steroids

selinamariam · Answer

only regular gym... please don't use steroids...

kittyd7015 · Answer

how much protein do u take hun? xxx

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