Evans is very organized with his routine. “We would take two muscle groups, whether it was chest and back or biceps and triceps, and […] just destroy them over two hours,” he told . He did this six days a week, Monday through Friday, with a rest day on Saturday. (Sunday was a dedicated day to working any muscle he thought needed more work.) Follow his lead, and you’re sure to bulk up. And once these are burned in your brain—and your muscles are just, well, burning—move on to 10 more advanced ways of gaining muscle fast .
Across the board, multijoint leg exercises top this list. In addition to recruiting more muscle mass into the movement, multijoint exercises generate greater release of the muscle-building hormones testosterone and growth hormone . The amount of muscle called into play is critical on leg day because there are so many large muscle groups involved: the glutes (three muscles), quads (four muscles), hamstrings (three muscles), and calves (two muscles). And that list doesn't even include stabilizer muscles that are also recruited into many multijoint movements!
There's one last attraction of whey and berry oatmeal for me: preparation speed. Often, I'll boil my oats on the stovetop rather than nuking them. Now, anyone who's waited for oatmeal to cool in the morning knows it takes forever. It holds its temperature so well they should insulate houses with the stuff. However, add a half-cup frozen berries to that thermonuclear bowl of oats and a titanic struggle ensues – one in which both come to perfectly edible temperature and tenderness within two minutes. I add the scoop of whey (20-25 gram) after the temperature comes down, to prevent any weird cooking or clumping.