How to Gain Muscle With a Fast Metabolism

Individuals with fast metabolisms generally have low body fat, small bones and very little muscle mass, according to exercisegoals.com. Muscle-building circles call these people "hardgainers" because it is difficult for them to put on weight or build muscle. However, difficult does not mean impossible. If you are a hardgainer, put a training plan in motion.

Things You'll Need

  • Free weights
  • Gym equipment or gym membership
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Instructions

    • 1

      Write and post your goals, and set realistic and specific goals with a set time frame. For instance, you might write: Gain two pounds of muscle in five weeks.

    • 2

      Focus on a high-intensity weight-training routine using free weights that center around the three heavy-duty muscle-building exercises: bench press, deadlifts and squats. These are multi-joint exercises that involve the large muscle groups. Working these groups encourages your body to grow. Include additional muscle-building exercises to create a personalized program.

    • 3

      Exercise each part of the body no more than once a week, performing eight to 12 repetitions per set for each body part. Add more weights and increase the intensity of your workout when what you're doing becomes easy.

    • 4

      Increase your caloric intake. Some trainers recommend eating five meals a day. Consider consulting a nutritionist to formulate a weight-gaining diet. Don't miss meals; plan and prepare food in advance to carry with you as needed.

    • 5

      Be consistent, and train regularly to meet your bodybuilding goals.