I am glad to tell you that even if you are a hard gainer building muscle fast isn’t as difficult as some would have you think. It comes down to getting the most effect from the training you do.
Here are 5 effective tips 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. It’s taxing on your body to build new muscle, make sure you get enough energy, so that you body can support the new muscle growth. Most people that can’t seem to build muscle like they would like to, is eating far to little amounts of food. 5 or 6 times per day you must eat a solid meal. 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 about working smarter not just about working harder. 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.
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. In every set you need to use the most muscle fibers possible, even more so if you have trouble building muscle mass. Always choose your weights knowing that more than 10 reps are keeping you in ‘skinny land’. Get into heavy lifting mode, if you really want to build muscle fast.
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 weight within your workout. Try to complete your workout routine in less time the next time you head to the gym. Shorten your rests, and move from one exercise to the next quicker. This can make you feel really out of shape! This tip is one of the easiest you can implement to improve the density of your muscles as well as your fitness level.
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. Your goal is to simply trigger your muscles into growth. Not tire 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! So once you have hit a muscle group with maximal effort, it’s time to move to the next muscle group.
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. Any more sets than this, simply exhausts the muscle and delays your ability to recover. You should try to do at least 5-10 pounds more or 1-2 extra reps in this final set compared to your last workout session. You have then sparked your muscles into growth and it’s time to move on.
It is your goal to target a 5% or higher increase in your strength every two weeks. Your bigger muscle groups like the back and thighs, might develop a bit faster than smaller muscles like triceps and biceps.
When you follow this advancement you will be building muscle fast, plus in 6 months you will have about double the strength you have now!
Tags: bodybuilding, building muscle