Building Muscle Fast
If you consider yourself a hard gainer, there is hope for you. I am happy to say that building muscle fast is not as hard as some would have you believe but it also isn’t as easy as you might think. It’s all about training more intelligently.
Here is some of the most effective advice for people wishing to gain muscle fast.
1. Make sure to get enough food and rest
If you want to get serious about building muscle fast, then you need to get serious about what you eat and getting enough rest. Building muscle mass is taxing on your body, and you need to make sure it has enough energy to support the new growth. Most guys having trouble building muscle fast, is eating way to little food. You need to eat a solid meal 5-6 times a day. And make sure you eat good quality food, you can’t build a healthy body on junk food.
Giving your body time to recover between workouts is equally important. Building muscle fast is not about working harder, it’s about working smarter. So when you do work out, you are going at it with maximum intensity, and then you let your body recover completely before hitting the gym again. This way you will lay the foundation for maximum muscle growth.
If you want to build muscle the natural way – without spending long hours in the gym, without supplements and without drugs, then this could be the most important guide you ever read…
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2. Never Perform More Than 10 Reps
Doing more than 10 reps per set is emphasizing your slow-twitch muscle fibers which have less opportunity for muscle growth. If you are a hard gainer you need to use the maximal amount of muscle fibers in every set. Always choose your weights knowing that more than 10 reps are keeping you in ’skinny land’. If you really want to gain muscle fast then get your mind into heavy lifting mode.
3. Reduce Your Workout Time
I you perform more work in less time you have increased your work intensity. Work refers to the number of sets, reps and poundage within your workout. Next time you enter the gym, try to complete your workout in less time. Shorten your rests, and move from one exercise to the next quicker. Don’t be surprised if this makes you feel out of shape! This is one of the easiest tips you can implement to increase your muscle density and your fitness level. Be prepared to get out of your comfort zone.
4. Only Do One Exercise Per Muscle Group
You don’t need to mutilate a muscle for an hour to get growth out of it. When you have reached the max weight for the desired number of reps in an exercise, it’s safe to say that you have used the maximal number of muscle fibers. Your goal is to simply trigger your muscles into growth. Not exhaust them to death. Once they experience an unknown assault (stimulus), your body will be forced to adapt and build new muscle to counter future assaults! Therefore, once you have outperformed your last workout in a given exercise, it is time to move onto the next.
5. Do No More Than 3-5 Sets Per Muscle Group
You have to question a hard gainers workout intensity if they do more than 3-5 sets per muscle group. Remember, building muscle fast for the hard gainer requires following a new set of rules.
The first 1-2 sets should be 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 100% set that contributes most to muscle growth. Anything more than this last maximum intensity set, simply exhausts the muscle and delays your ability to recover. In this last set you should perform at least 1-2 extra reps or 5-10 extra pounds above last workout. You have then sparked your muscles into growth and it’s time to move on.
6. Increase Your Strength 5% Every Two Weeks
One of the biggest mistakes hard gainers make is not tracking their progress. How do you expect to gain muscle fast if you simply return week-after-week and repeat the same workout without progress? So your goal is to aim for a minimum of 5% increase in strength every two weeks. You might experience progress a bit quicker with large muscle groups like back and legs opposed to smaller muscles like biceps and triceps.
If you follow this progression you will be building muscle fast, and in six months you will be around twice as strong as you are now!
If you want to build muscle the natural way – without spending long hours in the gym, without supplements and without drugs, then this could be the most important guide you ever read…