First off, keep reading if this sounds something like you:


  • You’re looking for a quick way to add more muscle
  • You’ve hit a plateau and can’t seem to grow anymore
  • You’re not sure what you’re doing wrong
  • Or You’ve struggled to put on size your entire life


We’ve all been there at some point in our lives. Our first few months or maybe years of training flourish with amazing progress and no matter what you do you just can’t seem to stop growing. Then all of a sudden you hit a plateau and that growth comes to a grinding halt. 


You’re not alone. We miss that “noobie” feeling of seeing progress in the mirror after each workout too. 


Instead of spending countless wondering what to do differently, we’ve put together a lift of 5 things you can do TODAY to put on 5 more pounds of muscle quickly (and more).


It’s time to work smart.

Step 1: Focus On Compounds Lifts


Compound lifts involve multiple muscle groups at once, such as bench, squats, pull-ups, rows, lunges, and so on. These are extremely taxing on the body and will force your body to grow. 10 sets of Chin-Ups is WAY more effective than 10 sets of dumbbell curls for your biceps.


When utilizing compound lifts it’s important to rest for at least 60 seconds before moving onto the next set. Any less and you won’t be giving your muscles enough time to recoup enough energy for strong sets. 


Choose 5-6 compounds exercises per workout and make sure to go to failure on almost every set.

Step 2: Strength Training + Hypertrophy


Strength and muscle size go hand in hand. The stronger your muscles are, the bigger they can get and vice versa. However, training for both in the same workout can yield negative results if you’re not training the right way.


Here are the 2 best options for incorporating both strength and hypertrophy training into your workouts.


1. Reverse Pyramid Training. This style of training allows you to bang out strong sets that progressively back off into lighter, more hypertrophy-driven sets. Your typical set will look something like this:


5 sets of 6, 8, 10, 12, 15 reps.


2. Periodization Training. There are many forms of periodization training that include switching up your workouts weekly, monthly, or even yearly. Research has shown that weekly periodization training is extremely effective for improving both strength and size. Simply perform your first round of workouts around more strength-based training and your second round of workouts around hypertrophy. This is what it will look like:


Workouts 1a, 2a, 3a: 5 sets of 3-6 reps

Workouts 1b, 2b, 3b: 4 sets of 8-12 reps

Step 2: Strength Training + Hypertrophy


Strength and muscle size go hand in hand. The stronger your muscles are, the bigger they can get and vice versa. However, training for both in the same workout can yield negative results if you’re not training the right way.


Here are the 2 best options for incorporating both strength and hypertrophy training into your workouts.


1. Reverse Pyramid Training. This style of training allows you to bang out strong sets that progressively back off into lighter, more hypertrophy-driven sets. Your typical set will look something like this:


5 sets of 6, 8, 10, 12, 15 reps.


2. Periodization Training. There are many forms of periodization training that include switching up your workouts weekly, monthly, or even yearly. Research has shown that weekly periodization training is extremely effective for improving both strength and size. Simply perform your first round of workouts around more strength-based training and your second round of workouts around hypertrophy. This is what it will look like:


Workouts 1a, 2a, 3a: 5 sets of 3-6 reps

Workouts 1b, 2b, 3b: 4 sets of 8-12 reps

Step 3: Creatine


There is a lot of research on creatine that shows it’s extreme effectiveness on aiding the body in faster muscular growth. Creatine works by replenishing your bodies energy system, ATP, much quicker, allowing you to train harder and for longer.

It actually starts working after just a few days of taking it.


Creatine is naturally found in foods such as meats, however, if you’re not eating steak 3 times a day, then supplementing with a Creatine product can help you tremendously.


Professionals, athletes, and everyday fitness enthusiasts utilize Creatine to improve their endurance, strength, muscle size, and overall recovery time. 


Plus, creatine is extremely affordable. Make sure to increase your water intake when supplementing with creatine, as water is extremely important for transporting creatine and storing it in your muscles.

Step 4: Eat Smarter


Everyone knows that if you eat more than you will eventually put on size. But eating more and more can eventually become extremely taxing on the body, let alone a miserable chore. So, how can you eat more without making yourself struggle?


  1. Consume the majority of your calories around your workouts and before bedtime. Eating a lot post-workout allows you to get the massive anabolic effects of eating when your muscles need them most. And eating a lot before bed allows you to not have to worry about that post-meal slump because you get to go to bed shortly afterward.
  2. Supplement with a Mass Gainer or a Whey Protein Isolate Shake. This is an easy way to boost your calories without taking a lot of time in your day. Mass Gainers contain close to 1,000 calories and if your daily goal is 3,000 then you’re already ⅓ of the way there. If Mass Gainer’s aren’t your thing, then supplement with a Whey Protein Isolate Shake and add fruit, nut butter, oatmeal, and other calorie-rich foods. Plus, this tastes great.
  3. Enjoy 4-5 cheat meals a week. Stop being so strict and let yourself indulge, but when you indulge, go ALL out. Order those 2 burgers with fries. Eating lean meats, fruits, broccoli, and rice gets old quick and by “cheating” occasionally you’re not only boosting your caloric intake, but you’re satisfying your needs as well. If you’re training hard enough, these cheat meals will benefit you in the long run.

Step 4: Eat Smarter


Everyone knows that if you eat more than you will eventually put on size. But eating more and more can eventually become extremely taxing on the body, let alone a miserable chore. So, how can you eat more without making yourself struggle?


  1. Consume the majority of your calories around your workouts and before bedtime. Eating a lot post-workout allows you to get the massive anabolic effects of eating when your muscles need them most. And eating a lot before bed allows you to not have to worry about that post-meal slump because you get to go to bed shortly afterward.
  2. Supplement with a Mass Gainer or a Whey Protein Isolate Shake. This is an easy way to boost your calories without taking a lot of time in your day. Mass Gainers contain close to 1,000 calories and if your daily goal is 3,000 then you’re already ⅓ of the way there. If Mass Gainer’s aren’t your thing, then supplement with a Whey Protein Isolate Shake and add fruit, nut butter, oatmeal, and other calorie-rich foods. Plus, this tastes great.
  3. Enjoy 4-5 cheat meals a week. Stop being so strict and let yourself indulge, but when you indulge, go ALL out. Order those 2 burgers with fries. Eating lean meats, fruits, broccoli, and rice gets old quick and by “cheating” occasionally you’re not only boosting your caloric intake, but you’re satisfying your needs as well. If you’re training hard enough, these cheat meals will benefit you in the long run.

Step 5: Sleep


Don’t underestimate the power of sleep. The majority of your growth and recovery happens when you’re asleep and if you’re not giving your body adequate time to rest, you’re not going to grow. On top of this, a lack of rest can result in what’s called “over-training”. Your body is simply so overworked by the amount of training and eating you’re throwing at it, that it fights back. You will get sick frequently and your muscles will atrophy instead of growing.


Now for a lot of people getting in 8 hours of sleep a night is hard. However, research has shown that sleeping for 6 hours and taking 1 to 2 30 minute naps a day actually yields better results.


Your quality of sleep also matters. This is why eating a lot before bed can be very beneficial for you, as it spikes your insulin which makes you tired.

Here’s A Recap:


  1. Perform Compound Lifts
  2. Utilize both strength training and hypertrophy training
  3. Up your creatine intake
  4. Eat smarter to boost your calories with ease
  5. Sleep more


That is your recipe for 5 pounds of muscle in 5 simple steps that you can start implementing IMMEDIATELY.


If you want to learn more about Origins Creatine, Mass Gainer, and/or Whey Protein simply click the buttons below.


Now go get after it!

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