Trying to gain muscle is hard all on its own but trying to gain muscle fast can be a very daunting task for many body builders. If you are one of those skinny guys it can really be hard to gain muscle and pack on some nice muscle mass, I know because I was once one of those skinny guys. It didn’t matter what I did to gain muscle size it just didn’t come easy. I could eat anything I wanted and never gain a pound of fat let alone muscle. For the longest time I kept a body fat percentage of less than 5%.
If your body fits into the class of high metabolism and hard to gain muscle then welcome to the hard gainers club. I will say one thing though, once you follow the 5 killer ways to gain muscle advice and start packing on that muscle you will notice that you won’t need to do much cardio to rip that muscle up. Now that’s only for those that have high metabolisms, if you have no problem packing on the weight then your going to have to put some work in to get that muscle chiseled.
However, regardless of body type it should not be as hard as one may think to gain muscle fast. When it comes to rapid muscle gains it’s not always about working harder but working out smarter. I’m going to cover with you how I went from 185 pounds of pure muscle to 215 pounds of rock hard muscle. That’s right I was already muscular when I started applying these methods which made it even harder for me to increase muscle growth.
Do not do more than 10 reps per set if you’re trying to gain muscle regardless of how easy the set was. If the set was so easy that you can do more than 10 reps then you might want to increase the weight. When you do more than 10 reps the muscles that are emphasized the most are the slow twitch muscles which have the least opportunity for growth.
I like to aim for an even lower number of reps per set depending on the exercise. I might do up to 8 reps for shoulder exercises but when it comes to doing chest I only go for a max of 5 reps. No matter what your magic number of reps are just be sure that your last 2 reps in each set really work your muscles. If the last two reps really push you to the limit you know you’re working with the right weight. If the last two reps are really easy, just increase the weight until you have to work for those last two reps.
The next method that is essential to gain muscle fast is to reduce the time of your workout. I used to hang out in the gym for hours on end and I did get some results but nothing too fast. One reason is that pretty much every time I had a long workout the next day I wouldn’t be into my workout that much, resulting in either a mediocre workout or no workout at all.
A shorter workout does not mean you’ll have to cut back on exercises or anything like that. One thing that I started doing that you can also do to reduce your workout time is to decrease your breaks in between your workouts. For instance instead of taking a 60 second break between sets, take a 30 second break.
By doing this you will give your muscles a greater capacity of work to do. I started implementing this strategy to gain muscle because I wanted to workout before work but I also wanted to sleep as long as possible too. So I would go into work between 15 – 30 minutes early to workout. In order to get all the exercises I wanted to do in I had to reduce my rest time. You wouldn’t believe how effective this is.
Work only one muscle group per workout. The whole idea behind this is to not exhaust yourself or your muscle, but simply stimulate your muscles to grow. Any kind of stimuli is going to assault your muscles and in turn you will gain muscle and your muscles will grow in order to handle any future assaults. Here’s an example of how I might workout my chest.
Flat bench press – 3 sets of 5 – 8 reps heavy weight
Incline bench press – 3 sets of 5 – 8 reps heavy weight
Decline bench press – 3 sets of 5 – 8 reps heavy weight
Flys – 3 sets 10 reps light to medium weight
I can knock out this workout in about 20 minutes or so and still gain muscle. There are some people that suggest you do only one exercise per muscle group. This touches on the same principles cover earlier about introducing stimuli to encourage muscle growth. I’ve never tried the one exercise method and I’m not sure I ever will because no one exercise will hit all the areas of the muscle you want to work. For instance the flat bench press is not going to distribute as much work to the upper chest as would an incline bench press.
Do only 3 – 5 sets per exercise in order to gain muscle at a faster pace. I actually prefer to do only 3 sets per exercise but depending on how heavy I go will determine if I go for 5 sets. I only use 5 sets if I’m doing a pyramid where I add more weight each set while decreasing the number of reps. In any case the thing to remember is that we don’t want to beat up our muscles but only stimulate them to grow for us.
Track your progress on a regular basis. One of the biggest mistakes you can make as a body builder or weight lifter is not tracking your progress. It would be like working out each week doing the same ole routine and not knowing how strong or big you have gotten. How can you expect to gain muscle rapidly if you’re using the same light weights week after week? The body is engineered to handle stress and the more stress you put on it the bigger it’s going to grow. A rule of thumb is to aim to increase the weight of your workouts by 5% every two weeks.
If you’re serious about bodybuilding and looking to gain muscle take the advice presented above and implement them into your workouts. Remember if you want to gain muscle fast you don’t necessarily have to work harder, just a little bit smarter.
If you are finally ready to start building some massive ripped muscles read about more ways to gain muscle fast and start to gain muscle you can be proud of.
The Muscle Mass Advantage
Somanabolic Muscle Maximizer
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