If you’ve been training or at least reading about it for some time now, you know that everything in the fitness world is about training and nutrition.
And of course, gaining 25 pounds of muscle in 3 months is no exception.
But, without a doubt, for these specific gains, you need to truly focus and get the most out of your workout and your fuel.
Adding 20+ muscle pounds in such a short period is a whole-time job! And you need to involve a comprehensive plan.
Want to know more about how YOU can achieve this goal? Keep reading to find out how to increase 25 pounds of muscle in just 90 days!
The basics: the starting point To Gain 25 pounds of muscle in 3 months!
The basics are the basics, right? That’s why they are called, well, basics.
But, once we got that clear, we need to clarify that the basics for building muscle is the combination of clean food, yes, and proper exercise.
In this sense, we mean that the secret to succeeding in this task doesn’t rely on quantity, but quality.
Because you don’t have that much time for the abundance accumulation to hit, anyways.
But even if you did, trusting only quantity is nothing but a definitive way to decrease your gains and to injury.
And that’s definitely not the way to go if you have 3 months to gain 25 pounds.
So, the secret is doing things right when training. What does it mean doing the right things when it comes to workout?
Applying proper technique, and this means being conscious of the connection your brain has with your body, so you don’t surrender to compensations.
Compensation is when your strength in a muscle targeted is not enough to perform the exercise with the weight you’re using.
So, the body starts using the power from other parts to lift the weight.
And what’s the problem with a little help, you may say?
That your targeted muscle will be losing all the progress, or at the bare minimum, it won’t improve any further.
We don’t need to tell you why this is a problem when you’re trying to gain 25 pounds of muscles in 3 months, do we?
Mind-body communication: the key to maximum performance
Ok, so we’ve made it cleared that your efficiency is more than essential. But how do you make sure that you are?
The trick is to focus and gain attention and communication between your mind and your body parts.
Why? Because doing an exercise wrong is not always a matter of not knowing the technique.
Factors like distractions, boredom, not being present, and even an incorrect load or rest-period may affect the way you do the exercise.
The issue is that the tiniest of the modifications you do on your posture when lifting will unchain a row of other compensations.
And you will end up back where you started.
What’s the worst about this situation? That your body gets used to it, and somehow it starts to hide those compensations.
You will look good at doing the exercise, it will actually cause tiredness and muscle swelling, you’ll lift heavier and heavier and sweat a lot. And in the end, you’ll keep seeing little to no progress.
And growing 25 pounds more of muscle in the next 3 months will begin to look impossible.
That’s why the mind is so essential at this point; you need to remember it’s possible and you need to focus on the present:
- Pay attention to your every move and what muscles you are really using.
- Forget about the number of sets or reps, or at least don’t make them the highlight of the training.
- Improve that movement to do top quality repetitions before moving to progressive overload, and the difference will start to show!
Fueling your body: the only way to gain 25lbs in 90 days
If you’ve been to our article about whether it’s better to burn fat or gain muscle first, you already know that it depends on your body.
But, you also know that whenever your way to go is, the real secret is to eat right and clean.
Once again, we hit a term we used before, quality. You need to eat quality food to build your muscle if you’re aiming to do it at a fast rate.
If you weren’t, you would be able to gain muscle while losing fat at the same time within a period. But that’s not what we’re doing here.
So back to gaining 25 pounds in 3 months, you need to eat A LOT of nutritious and whole-food, so your muscles have fuel to recover and grow.
And this increase in your caloric intake is crucial because when you switch from junk food to whole food, your calories go down!
Even if you’re eating mildly more than before, you may still see you’re losing mass or at least not gaining it.
so, how to overcome this issue?
Eating much more food than before requires an adaptation process.
You can’t go increasing your food volume two-three times and pretend your body won’t notice.
Everybody is different, which means that the same things do not necessarily work for your friend and you may find a formula to eat more that works for you.
However, the recommendation is simply to eat more times a day.
You don’t need to increase your portions, you just start with 4-5 meals instead of 3 and then you can go to 6.
This way, it’s less probable that you start hating food due to extreme bloating each time you sit on the table.
Go to the kitchen and serve a small plate each time you begin to feel hungry – and not when you’re starving -, and real soon you’ll be able to eat as much as you need, in any way you want.
Finally, remember to find new recipes and ways to combine your food, so you won’t get bored with the clean meals and go back to junk.
Getting into action: how to gain 25 pounds in 3 months?
Now you know the theory, but if you want to get toward those 25 lb gains, there’s still much work to do.
That’s why we couldn’t settle with giving you the headlines of what to do, it’s time to get into action.
Next, we present some advice to hit those extra 25 pounds of lean muscle mass in no time.
Step 1: applying compound movement
Allowing the muscle to build up beyond just hypertrophy is essential.
For this goal, you need to train them in the way they naturally move, which you can achieve by including compound movements on the full-body workout at least three times a week.
Instead of performing muscle focused exercises, you train muscle-group-focused exercises.
Some good examples of this kind of compound exercises are:
- Bench presses
- Upright rows
- Overhead presses
Step 2: Complement compound with focused exercises
When you’re trying to gain 25 pounds of muscle in 3 months, you can’t settle with doing just one type of workout.
To put your muscles in the limit of maximum growth, you need to reinforce the compound movement with focused contraction exercises.
Some examples related to the previous are:
- Dumbbell flies
- Lateral raises
- Lat pulldowns
- Face pulls
- Biceps curls
Step 3: work intelligently not harder
Ok, don’t think this means you don’t have to work hard, you do, but you can also do it smartly.
We all know that the 12 repetitions rule makes some noise to all of us.
Yes, it’s written there, and there’s a reason for that, but we all know it won’t necessarily increase your strength or endurance much.
Your muscles, on the other side, love the 8-12 range repetition, and it’s between those numbers that grow the most.
And, since we’re looking to add more than 20 lb of muscle to our body in just three months, making them grow as fast as possible seems crucial.
However, an essential tip is to NOT get obsessed with the number.
If your body is not capable of doing that number of repetitions yet, do as much as you can.
In the end, if you’re not ready to hit the golden 12, you probably will be making a similar effort with fewer reps.
Finally, you should be working with progressive overload, as we mentioned before. A tip that never fails is repping until positive failure.
But remember what we said in the first section? Quality is everything!
So, only when you hit failure in the 12 repetitions, you will increase the weight in your equipment.
If you can’t do it regularly or just have done it for the first time, you can increase the load on your next session, so your muscles recover.
But, if you are ok with doing it regularly, and can do all your sets, then you should be adding 10 extra pounds to your gear on the next set.
Step 4: Making sure you’re training in the right way, or how to keep gaining muscle when you’re already shredded?
The truth is that we could count this as step four, or step one for those people who are heavy lifting already but still want to add some pounds to their muscle mass.
We’re talking about what AthleanX calls “accessory lifts.”
Do you remember how we told you that quality was essential and that the body hides compensations?
Well, these exercises take that principle to the next level.
When you’re already an experienced lifter, you’ve probably gone pass through high-key noticeable compensations.
However, you may develop slight compensations that are, naturally, even easier for the body to cover, while they still reduce your gains.
You may also have some small compensation you’ve overlooked in the past and that won’t let you gain 25 pounds of muscle in 3 months if you don’t attend them.
So how do you do this? You take a step behind and lower down the weight of your equipment.
Yes, you go back to lighter barbells and equipment.
But this time, you know what you’re doing. You’ll be able to actually break down each operation your body does when working out, discover those small mistakes, and fix them.
While it may be hard for the ego, this is the only way to achieve maximum performance and muscle growth to get to those extra 25 lbs of muscle in only 90 days.
Supplementation: the elephant in the room nobody wants to talk about
Supplementation is always a hard topic to address. Some are against it, many others are on its favor, and some others abuse it.
However, we can’t deny facts, and the matter is that supplements benefit your muscle growth considerably.
So, you can still grow those 25 pounds in three months without them, but you will have to eat a HUGE amount of natural protein like meat or eggs.
Having to purchase and cook and eat all this food may not be as convenient.
For some groups of people like already bulked and shredded people and people over 35, supplements may prove decisive on the limit of gains they can get.
So, if you’re willing to use any tool at hand to make these gains as fast and noticeable as possible, quality supplements are indispensable.
Such as the hardcore bodybuilding supplements for bulking, cutting and strength from CrazyBulk.
Take a minute to check out their product selector here to find out which product is ideal for you and your individual goals.
Final Thoughts – Gain 25 LBS of Muscle FAST!
As you can see, it’s not easy to gain 25 pounds of muscle in 3 months, but it’s not impossible.
It requires full dedication and attention, as a strict balance is needed to achieve the goal and most importantly, strict consistency in a short period of time.
No time to take things slow!
However, if you’re committed enough and follow every step thoroughly, we’re sure you’ll get towards those 25 lbs of muscle mass in even less than 90 days.