Learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Here are some advices:
1. Always Perform less Than 10 Reps.
The key to build your muscle mass is continually getting stronger, If you really want to gain muscle mass fast than get your mind into heavy lifting mode, Every single set and every single exercise. You need to make the most out of every single workout this means you must push yourself to the limit. Keep the weights heavy and never more than 10 reps so that you can cause rips and tears in your muscle then after your muscle heals it will be stronger and it will be bigger and that is what you are going for. This is how you build muscle mass quick. If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that an 11th rep is forbidden and trespassing into ‘skinny land.’
2. Do Only One Exercise Per Muscle Group
Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.
Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience an unknown assault (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, once you have out performed your last workout, it is time to move onto the next exercise.
3. Do No More than 3-5 Sets per Muscle Group
Be diligent in working with each muscle group in turn. If you go through three or four sets, making sure the weight gets greater each time.
This will show you one of the most important lessons in learning how to build muscle fast. When you have reached the fourth set, you should have already set up enough of a strain on your muscles for them to be stimulated to grow. Just keep following your basic routine, but make sure the weights get heavier as you continue to progress.
Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. It is time to move on.
4. Increase Your Strength every other Weeks
One of the biggest mistakes hard gainers make in the gym is not track there progress. They return week-after-week to simply rehearse the same workouts with the absence of progress. How do you expect to gain muscle mass fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It’s a simple concept.
If you want to do a workout program for fast results, measure your progress by your strength, NOT how good of a pump you get. Keep track of exactly how much weight you use for each set on each exercise, how many reps you did, and make it a goal to slightly increase a minimum of 5% strength increase every other week. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! So you need to keep accurate records of what you are doing, and the effect it is having, either in a written diary, or on an electronic system. This is probably the most important step in learning how to build muscle fast. Building your muscles fast needs your workouts to be as effective as possible.
Diet is also important when it comes to building muscle mass quick. You should eat lean meat such as turkey chicken and fish which is also very high in protein, you can eat ground beef and steak if these sound more appealing to you. But if you are going to eat steak and ground beef just make sure that they are fat free or at least 98% fat free. Also fruits and vegetables should be at every meal when building muscle mass quickly. So right before your workout you should eat a decent amount of protein rich food and then immediately following your workout eats protein as well.
If you find yourself not hungry after weight training then just eat afterwards this will quench your muscles thirst with protein. It is more important to eat directly after your workout but you can gain more muscle mass and get bigger quicker if you eat before and after.
Make up your mind right now that you will train to become stronger each and every workout, and you will be on the right path to building some real quality muscle, whether you’re a hard gainer or not. With a little hard work and lots of protein, and making the absolute most out of your workouts then you can achieve the goal.
For more inforamtion regarding build muscle and gain weight, you can sigh up for a free e-course including how to sidestep top 20 Suicide Training Errors That Almost All Skinny Guys make
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