Learn how to gain muscle fast.
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How to Get Ripped Fast: The Skinny or Bulky Guy's Way to Guaranteed Muscle Definition
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How to Get Ripped Quick: Easy and Fast Ways to Building Each Major Muscle Group Successfully
Six Pack Abs How-To: Getting Six-Pack Abs and Keeping Them Using a Proven Method
You Can Gain Muscle Fast: Do You Know How?
You Can Gain Muscle Fast: Do You Know How?
Have you ever wanted to know...
- The secrets to gaining muscle fast
- How to turn your body into one that makes heads turn and demands respect
- Pack on ten to fifteen pounds of extra muscle mass before going on your next vacation
- How to look like a guy who really does lift weights
- How to become prepared for a fitness model or bodybuilding competition
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With the many men I've met who are hard-gainers in the gym, they tend to want to know the best ways to gain muscle fast in the most safe and effective ways.
There is hope for you.
Learning how to gain muscle fast is easier than many make it seem. The key is to train in a way that is smarter rather than harder. I don't mean wimping out in the gym. I'm talking about the overall concept of training more intelligently.
To gain muscle fast, below lists some of the best advice I could give the hard gainer...
1. Keep Your Reps to Less than 10
By lifting anything beyond 10 reps, you engage the slow-twitch muscle fibers, and these fibers affect muscle growth very little.
As a hard gainer, you absolutely must get the most number of muscle fibers in every set.
So, know that anything after the 10th rep puts you into "skinny land."
To gain muscle fast, put your mind into a heavy lifting mode for all the exercises and sets you perform. Make sure you always use heavy weights that get you to do no more than 10 repts. Know that with each workout you are competing with your genetics (and that's okay). Do workouts with a partner so that you can do away with safety issues, to stay motivated, and to continue to push your limits.
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2. Keep Your Workout Time Reduced
The whole focus is to do more work in less time.
By work, I am referring to how many sets, repts, and the weight within your routine.
Think about this...
Which man is more muscular: The one who can bench 4 sets of 185 pounds and rest for 30 seconds or the man who can bench 4 sets of 185 pounds and rest for 90 seconds?
The man who rests for 30 seconds.
The next time you are in the gym, work safely to complete your routine in less time. Just take shorter rests. Progress from one exercise to the next quicker than usual. You may feel out of shape, and that's okay.
This really is one of the easiest things you can use right away to increase the amount of muscle you have and ultimately take your overall fitness to new heights. Move out of your comfort zone, and humble yourself.
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3. For Each Muscle Group, Do Only One Exercise
Should you really do only one exercise for each muscle group?
Absolutely!
The only time you wouldn't believe this is if you have the belief that you have to work a muscle for well over an hour for it to grow. It's easy to look at this by taking the typical day in the gym...
Take today being your chest day. Make your first exercise the bench press. Do four sets: 185 pounds, 205 pounds, 225 pounds, and 245 pounds, respectively.
Given this is your max weight for the number of reps above, it follows that you have used the most number of muscle fibers. Simply spark your muscles to make them grow. Don't overwork them.
Once your muscles experience an unknown stimulus, your body naturally wants to adapt by creating more muscle because that's how your body works to prevent other stimuli.
So, the lesson is that once you have completed your last workout, move on to a subsequent exercise.
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4. Keep Your Sets to 3-5 or Less Per Muscle Group
For a hard gainer, he shouldn't have to perform any more than 3-5 sets per muscle group unless you have muscle-friendly genes. Just keep in mind that the hard gainer simply follows a new set of rules to learn how to gain muscle fast.
Let's say you perform...
- Sets 1-2 at 85% maximal effort
- Set 3 at 95% maximal effort
- Set 4 at 100% maximal effort
The greatest muscle growth occurs with the last set in this example.
By doing anything more than the last set just overworks your muscle and can hinder your recovery time.
In this last set, feel free to perform 1-2 extra reps (or use 5-10 extra pounds) than the last workout.
You've successfully sparked your muscles into growth.
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5. Every Two Weeks, Increase Your Strength 5%
If you are at all serious about gaining muscle mass, you absolutely must track your progress. Don't make the same mistake your competition makes by just going to the gym and performing the same workouts without any progress. If you continue to lift the same weight for every workout, you can't possibly gain muscle fast. Your body is made to take stress, so you must apply a stimulus to it to have the muscles get bigger. It's a very simple concept.
So, always aim to increase your strength a minimum 5% every two weeks.
It's possible you will progress faster with muscle groups that are larger in nature like your back and legs (compared to biceips and triceps).
Just imagine: in six months from today, you will be over twice as strong as you are now!
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Write down your strength goals for six months from now, and simply work backwards.
Example: if you currently dead lift 135 pounds, focus on deadlifting 270 pounds within the next few months.
Wrap-Up
These five tips are definitely not your typical Fitness and Muscle 101 thoughts, and they are definitely not your typical average bodybuilding thoughts. Work smarter and not harder, even if you are a skinny guy.
You can have the body you want beginning right now.
Want more tips to get you well on your way to becoming totally ripped, including a step-by-step process you can start following tonight?
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If you answered yes to either of those questions, check out The Truth About Building Muscle.
At 266-pages, this essential program is your guarantee to explosive muscle growth. In this guide, you'll learn how to maximize gaining strength, as well as secrets to training, diet, recovery, and more. In addition, Sean will give you the exact motivation process he uses so that you find the gym both fun and easy.