Fit and Cool

How You Can Build Muscle Fast

Building muscle fast isn’t as easy as you might think, but I’m glad to say that it isn’t as hard as some would have you believe, even if you are a hard gainer. 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. Building muscle mass is taxing on your body, and you need to make sure it has enough energy to support the new growth. Most guys that have trouble building muscle fast, is eating far from enough food. 5-6 times a day you need to eat a solid meal. And you can’t build a healthy body on junk food, so make sure you eat high quality food.

Giving your body time to recover between workouts is equally important. You need to work smarter not harder in order to be building muscle fast. And when you work out you should go at it with maximum intensity, and after that you give your body time to relax and recover completely before your next workout.

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. You need to use the highest amount of muscle fibers in each set, especially if you are a hard gainer. Choose the weight knowing that more than 10 reps won’t make you grow as quickly. Get into heavy lifting mode, if you really wish to build muscle fast.

3. Reduce Your Workout Time

I you perform more work in less time you have increased your work intensity. The work is defined by the number of sets and reps as well as the weight used within your workout. Next time you enter the gym, try to complete your workout in less time. Take shorter rests, and quicker breaks between exercises. This can make you feel really out of shape! This is one of the easiest tips you can implement to increase your muscle density and 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. You want to simply trigger your muscles into growing. 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! Therefore, once you have outperformed your last workout in a given exercise, it is time to move onto the next.

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.

Set 1-2 should be at around 85% of your max intensity. Your third set at around 95% max effort and the final fourth (sometimes fifth) set at 100% effort. It is only this last 100% set that contributes most to muscle growth. Doing more sets than this, will only exhaust your muscles and increase the time to recover. In this final set you should seek to do at least 1 or 2 extra reps or 5-10 pounds more than your last workout. You have then sparked your muscles into growth and it’s time to move on.

It is your goal to aim for a 5% or higher increase in your strength every two weeks. Your larger muscle groups like the back and thighs, might develop a bit faster than smaller muscles like triceps and biceps.

You will be building muscle fast if you follow this progression, and you will be two times as strong in six months!

Another great health, fitness and nutrition resource is Truth About Six Pack Abs by Mike Geary. Check out Girlwithnoname’s review of this awesome eBook here:

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