How to gain muscle mass if you have a fast metabolism - that’s the focus of this article. Unlike lifters with a slow metabolism who have a reasonably easy time gaining muscle, someone with a fast metabolism needs far more calories if they have any hope of gaining mass. Depending on your calorie needs, this might be a challenge for some lifters who aren’t able to easily eat enough food.
How To Gain Muscle With A Fast Metabolism
First, it’s important to understand that while other factors are involved, your metabolic rate is largely genetic. With that in mind, here are the tips that will help promote muscle mass even if you have a fast metabolism.
- Follow Rich Piana’s (the founder of 5% Nutrition) example and eat more meals than you currently do. Of course, this has to be consistent and requires dedication. Rich has talked about eating as many as 12 meals a day. If Rich did 12, you can do 8 or 9.
- Put the focus on quality protein calories first, then quality carbohydrates.(1,2) Of course, we have products that can help. Real Carbs + Protein, Real Carbs (or Real Carbs Rice), are fantastic choices.
- Include calorie-dense snacks during the day, such as nuts, and have them with one of the above-mentioned shakes. For a great snack solution that’s super-convenient, try Snack Time, our delicious single-serving snack packs.
- The busier you are the more calories you will burn. Therefore, keep activity outside the gym to reasonable levels as much as possible. Use those calories for growth instead.
- Track your macronutrient intake. Often, lifters think they are taking in more calories than they really are. Once you’ve seen your average daily calorie and macronutrient intake, make adjustments as needed.
What About My Workout?
Focus on compound movements. You don’t have to train with super heavy weights unless that's your thing, but working the basics for serious reps will promote muscle growth far more effectively than messing around with isolation exercises. What do we mean by “serious reps”? If your rep goal is 12, and you stop at 12 but could easily do another 5-6 reps, you aren’t working hard enough. Add enough weight to make it near impossible to hit that 12th rep - or fail at or near 12 and use intensity techniques to push yourself further. That’s serious reps!
Don’t Forget Your 5% Supplements!
Follow Rich’s advice and have a post-workout shake as soon as your workout is over. Don’t forget All Day You May during the workout, and feel free to mix in Crea-TEN or Core Creatine. Also, check out our muscle builders to help you get those gains. Finally, add Digestive Defender to ensure you’re making the most of your calories, and add Knocked The F*ck Out to make sure you’re sleeping well and recovering at night.
Recap
Ultimately gaining muscle comes down to working hard in the gym, and consistently eating clean whole-food meals. It also comes down to tracking calories and adding (or subtracting) calories based on results. Add or subtract 500 calories per day, and check your weight, waistline and the mirror every 2 weeks. Adjust from based on those results. Finally, add in the 5% Nutrition supplements mentioned here, and you’re off to a great start!
References:
- Galgani J, Ravussin E. Energy metabolism, fuel selection and body weight regulation. Int J Obes (Lond). 2008 Dec;32 Suppl 7(Suppl 7):S109-19. doi: 10.1038/ijo.2008.246. PMID: 19136979; PMCID: PMC2897177.
- Wu G. Dietary protein intake and human health. Food Funct. 2016 Mar;7(3):1251-65. doi: 10.1039/c5fo01530h. PMID: 26797090.
