How To Gain Muscle And Weight Gain
Could you teach me how to gain muscle fast? Every single hard gainer wants to know how to gain muscle fast and how to do it safely and effectively. Hard gainers, please listen up! I am happy to say that 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 is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.
* Never perform Beyond 10 Reps - If you are lifting weights more than 10 reps, then you are stressing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You need to take on the maximal amount of muscle fibers in every set. Remember keep the weights heavy but not more than 10 reps.
* Reduce Your Workout Time with more workout. Perform more work in less time then increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Try to complete your current workout in less time for your next work. Move from one exercise to the next much quicker. Take shorter rests. Don't be surprised if you feel out of shape![I.0.J]
* Do Only One Exercise Per Muscle Group - Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once you have out performed your last workout, it is time to move onto the next exercise.
* Do No More Than 3-5 Sets Per Muscle Group - 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.
* Increase Your Strength 5% Every Two Weeks - How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Battering it and let it get bigger. I would recommend aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. I would actually recommend writing down your strength goals for six months from now and than work backwards. If you are currently dead lifting 135 lbs, aim to be dead lifting 270 lbs over the next few months! - 17269
* Never perform Beyond 10 Reps - If you are lifting weights more than 10 reps, then you are stressing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You need to take on the maximal amount of muscle fibers in every set. Remember keep the weights heavy but not more than 10 reps.
* Reduce Your Workout Time with more workout. Perform more work in less time then increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Try to complete your current workout in less time for your next work. Move from one exercise to the next much quicker. Take shorter rests. Don't be surprised if you feel out of shape![I.0.J]
* Do Only One Exercise Per Muscle Group - Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once you have out performed your last workout, it is time to move onto the next exercise.
* Do No More Than 3-5 Sets Per Muscle Group - 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.
* Increase Your Strength 5% Every Two Weeks - How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Battering it and let it get bigger. I would recommend aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. I would actually recommend writing down your strength goals for six months from now and than work backwards. If you are currently dead lifting 135 lbs, aim to be dead lifting 270 lbs over the next few months! - 17269
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at No Nonsense Muscle Building Program He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before. Get FREE BONUS Here.
posted by X - Men at
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