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How to build muscle FAST: Personal trainer reveals three tricks for bulking up

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can take a lot of discipline and hard work.

If you’re looking to , you have to overhaul your diet and fitness regime.

Scheduling in enough time for rest and growth is also an important part of the process.

Here, a qualified personal trainer reveals the three measures you need to make to hone your physique.

Fitness columnist Scott Laider recently explained the necessary steps of muscle gain.

In a Telegraph article, he described them as “the absolute, undeniable basics” that should always be in the back of your mind when you’re working out.

These include eating more and scheduling in rest periods so your body can repair itself. 

So why are these measures so important?

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OH MY BOD: These three tips could make your next bulking session more successful
(Pic: GETTY)

1. Lift heavy weights

If you’re looking to bulk up, it’s important that the weights you’re lifting are challenging enough.

Scott said: “Heavy weights stimulate damage in your muscle fibres, thus forcing your body into responding with muscle growth.

“Essentially you need to teach your body that you are going to be lifting heavier and heavier weights on a regular basis, so it’ll have to respond with more muscle to handle the load. Simple.”

If you’re not used to lifting, it’s important not to start with heavy weights straight away.

You should also make sure your form is correct, perhaps by consulting a personal trainer, to avoid injuring yourself.

2. Eat a calorie surplus

You shouldn’t restrict your food intake if you’re looking to bulk up.

The fitness expert explained: “To fuel the growth of your new muscle mass you’ll need to be consuming a caloric surplus – i.e. enough calories to not only maintain your current bodyweight but also to power all that extra training and muscle growth.”

Many follow , as these help to shed fat and build muscle.

The compound is also necessary for tissue repair, which should help you to avoid injury if you’re hitting the gym.

3. Get rest

While , be careful not to overdo it.

Scheduling in days of relaxation allows your body to recover from your gym sessions, as well as giving your muscles time to develop.

Scott said: “Adequate rest is crucial in order to gain muscle mass.

“In that sense, gaining muscle is as much about what you do outside of the gym as inside.”

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