The only way your muscles will grow is to give them the optimal stimulus and then backing off, giving the muscle groups time to rest and recover. If you don't provide your muscles ample time to rest, you can't possibly grow to your maximum potential. Because of this, I recommend you only train a max of 3-4 days a week.

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Mistake #2: Training Strictly for the Pump

Sadly, too often I see skinny guys in the gym who pump away with 10-15 rep sets, using weights lighter than 2-year-old would use to follow Mom along in her aerobics workout. Of course high volume training leads to a great pump, though you don't always get great muscle growth from a great pump.

Treading water for a few minutes can get you a great pump, though most people know that you can't really turn into a muscle-bound monster simply by doing that. If you only chase the pump, you won't be as productive as you could be.

Keep the pump as a small concern in your workout, mainly after you've gotten the more productive work out of the way.

Mistake #3: Not Cycling Your Training Intensity

If you're an overzealous skinny guy, you might think that working yourself into the ground would get you quicker gains, simply by working hard. If you consistently train to failure, you risk burning out your central nervous system, which, as a result, can greatly slow down your recovery, which ends up slowing down the rate you build muscle.

To make long-lasting gains, I cannot stress enough the importance of backing off once in a while to give your body a break. Then, after you've reduced intensity for a period of time, you can ramp your workout back up again and repeat the cycle.

Mistake #4: Using the Wrong Exercise Order

Often, guys who want to gain muscle overlook exercise order. Believe it or not, the order in which you perform your exercises can make a huge difference on your results.

Always begin your workouts by performing the most demanding exercise. An example of this is say if you're doing a form of explosive lift or jump, you would usually perform that exercise before say chin-ups or squats. If you're not doing speed work or explosive lifts, put the biggest compound exercise first. In otherwords, you would perform a deadlift before chin-ups, etc. Also, the lowest-rep sets and the heaviest should be done early in your routine, with the higher-rep work done at the end.

There is an exception to this that Jason covers in his fitness book...

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Mistake #5: Not Using a Training Journal

To get bigger and stronger, you absolutely must keep track of each and every workout you perform in some type of training journel or workbook. This journal is how you can come to know what is working and what isn't, and it allows you to measure your progress over time. The main thing the training journal gives you is a quantifiable goal for you to beat every time you hit the gym.

There is no way anyone (without a photographic memory) can remember every single detail from each workout they do. Those who think they don't need a journal aren't getting the maximum amount of gains they could be with the proper logging and goal-setting that a journal provides.

If you don't record what you've done, you're only guessing, and you're taking a chance at whether or not you did more or less than the previous workout.

To get bigger, you better be doing more, whether it is in terms of reps, sets, or weight. And you want to add more safely, using what you know from your journal.

Wrap-Up

Now you have the five mistakes to avoid when gaining muscle fast. Stay dedicated with training hard, and your wardrobe will be outgrown before you know it.

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