If you follow this, you will build muscle in 60 days….. and loads of muscle actually. Guaranteed.
In this article we’ll cover:
- The Mindset needed to build muscle
- How and what to eat
- Supplements to build muscle in 60 days
- How to train
- Exercises to focus on
- Sample 7 Day Muscle Building Workout Program
Your brain is more powerful than what you might think.
Without a proper mindset you’re not going to be able to stick to a program long enough in order to be able to pack on muscle mass.
Every successful athlete has two things in common.
- They never give up when things get tough, they stick through. Michael Jordan said: “I’ve failed over and over and over again in my life and that is why I succeed.”
- They visualize themselves as winners BEFORE they actually win. Conor McGregor has multiple times said something like this: “When I say something’s going to happen, it’s going to happen.”
Wait what? That #2 sounds weird…..
I know, but it’s the secret to all success. Business. Muscle. Sports. School. Money…. etc etc.
Before you go to sleep each night and as you wake up each morning I want you to close your eyes and imagine yourself ALREADY in the shape you want to be in.
Let the great feeling of already being in your best shape ever go through your body. Imagine the scale saying what you want it to say.
Imagine yourself easily bench pressing what you want to bench press in the future.
Imagine yourself walking on the beach jacked as f**k. Imagine all the girls looking at your abs.
I’m going deep here lol, but trust me. This is really important.
Also, I want you to write down your goals on a piece of paper with a pen every single morning. Write them like you’ve already achieved them.
Example: If you’re 72 kg’s and can bench press 160 lbs, but want to go up to 80kgs of mass in the next 60 days and you want to bench press 200 lbs you should write:
“I’m 80kg’s of pure muscle mass”
“I can bench press 200 lbs”
These are just examples and obviously yours will be different. But you get where I’m going with this.
How and what to eat
You’re not going to build any muscle if you’re not eating for growth. Period.
The #1 mistake guys make when trying to build muscle in 60 days or less is not eating enough. You might think you’re eating a lot when in fact you’re NOT.
Calculate your daily calories in order to maintain your weight, then add 700 more.
Don’t be afraid of carbs
When trying to add on mass the last thing you should be doing is avoiding carbs. Carbs are your friends now.
But not just any carbs. I’m not saying you should be stuffing your mouth with white bread and pizza every day. Far from it.
Eat plenty of:
- brown rice
- sweet potatoes
- ezekiel bread
- white potatoes
Protein is the fuel for your muscles. If you’re not eating enough protein you’re not going to build any muscle.
Eat at least 1.5 grams of protein per pound of body-weight per day.
Eat plenty of:
- Whey protein powder
Natural peanut butter
The number #1 secret to make sure you’re hitting your daily calorie intake.
When you’ve eaten 5-6 meals any given day, that all consist of eggs, chicken, rice, sweet potatoes and fish BUT you’re still 400 calories short from putting on mass.
Peanut butter comes to the rescue.
Every spoon of natural peanut butter is extremely rich in healthy calories. Loads of healthy fats and loads of protein.
So if it’s 8pm and you just can’t force down any more chicken, go for a couple of spoons of peanut butter.
Supplements to build muscle in 60 days
Let me stop you just for a moment here before you continue.
Listen, supplements won’t work unless YOU work.
If your diet and nutrition is not in check then supplements won’t help you.
BUT, if you’re already training hard AND you’re eating correctly, then supplements will do a hell of a good job on giving you that added edge to finish strong.
Whey protein powder
It’s going to be hard to get all the protein that you need from foods just alone. Which is where protein powder supplements step in.
They’re there to help you hit your daily protein intake.
I usually choose 100% Gold Standard from Optimum Nutrition OR Nectar Sweets from Syntrax.
Both have high quality protein in them. But honestly, you can almost go for any brand….. JUST MAKE SURE THAT it’s Whey Protein Isolate that’s in it (or hydrolysate).
There’s no denying that.
But that’s where testosterone boosters step in. They were designed for the hard-gainers.
We all know that testosterone is the single most important hormone for building muscle, right?
Now, I’m not going to lie, there are a lot of scam products out there that claim they have some “magic formula”.
But if you work your way through this flood of supplements you will find products that actually have the power to:
- Build Muscle Mass
- Increase Strength Levels
- Reduce Unwanted Bodyfat
I’m not going to go too deep into these.
Supplementing with branch chain amino acids can result in both strength and mass gains. They will help increase performance and delay fatigue.
In simple: BCAAs are anabolic agents that help your body build muscle and burn fat but not muscle.
How to train to build muscle in 60 days
Your training and workout program is a very important factor in your quest for new muscle growth.
If you’re not exhausting your muscles properly you’re not going to grow them. Simple as that.
Train 5 times per week
Split your weekly workouts into 5 workouts per week. So, two rest days.
It’s important to have a separate day for the big muscles: legs, back and chest. It’s also important to have proper rest.
8-10 reps per set
In my experience this is the best rep range if you want to pack on muscle fast.
Make sure that your sets are heavy and hard. The last couple of reps are supposed to be extremely hard, you’re almost not going to be able to make that last rep. That’s how heavy it should be.
Rest 90 seconds between sets
One and a half minute between sets. Sounds like a lot, right? But it’s actually a crucial time for your body to recover after an intense exercise.
Trust me, if you’re going hard enough you’re going to need that time between sets anyway!
Main exercises that build muscle in 60 days
Listen, if you’re not going to be doing these exercises you might as well forget this. These are the holy grail. The almighty muscle builders. Do them correctly and heavy and you will build massive amounts of muscle in the next 60 days.
Multiple studies have confirmed that a heavy and intense squat session can increase your testosterone levels.
So, naturally you’re going to want to do heavy squats every week!
Also, what are the biggest muscles on your body…… Your legs obviously!
So if you want to pack on mass in the shortest amount of time, then TRAIN LEGS!!!!
Perhaps the only exercise that can measure your true strength.
There’s no way you can cheat here. You can’t half rep this exercise like you can in the squat. Nope, you have to pick it up and put it back down and there’s no way to do half ass it. Either you’re able to pick it up…. or not.
The deadlift works your lower back, mid back, your wings, your traps, your arms, your abs and your legs.
So basically everything that’s important… except your chest.
We all want a big chest like Arnold had back in the days, right?
And the bench press is the best way to do that.
Do loads of it. It’s good to do 7 heavy sets of bench press per gym session before you proceed to do other chest pump exercises.
Workout program example
Listen, it’s obviously not enough to JUST do the 3 big lifts.
You have to make sure that your workout program is legit and that it’s driving you forwards towards more muscle mass fast.
You need to know:
- how many exercises per training session,
- how many sets of each exercise,
- how many reps in each exercise (it varies between exercises)
- AND you want to make sure that you’re not wasting your time in the gym on low value exercises.
If your workout program is legit you’re going to be able to:
- Pack on pounds of muscle mass in less than 60 days
- Increase your strength levels fast
- Get rid of body-fat while building muscle