Gain Muscles Fast - 5 Tips You Need To Know

Are you frustrated because you're having trouble being able to gain muscles fast? It is possible, you just have to figure out how to train smarter, not harder. So to help you with that, here are 5 tips you need to start seeing results now.

Tip #1 – Never perform more than 10 reps

When you lift more than 10 reps you are emphasizing your slow twitch muscle fibers, and these have the smallest possibility of growth. When you're a hard gainer you need to focus on using the maximum amount of muscle fibers possible. Choose your weights with the understanding you should never be able to lift more than 10 reps.

So keep your weights heavy, and never allow yourself to do more than 10 reps.

Tip #2 – Speed up your workout routines

Keep the rest period between reps short. They should be no longer than 30 seconds. This will increase your workload during your workout.

Think about it this way. If 2 guys do the same workout routine. One guy bench presses 4 reps of 200 pounds with 30 seconds of rest between reps. The other guy does 4 reps of 200 pounds with 90 seconds of rest between reps.

Who has the higher workload? The guy with 30 seconds of rest. He is pushing his muscles harder and because of that will see better results in a shorter period of time.

So get out of your comfort zone and take shorter breaks between reps.

Tip #3 – Use 1 exercise per muscle group

The goal of exercise is to give your muscles a spark that makes them grow, not to exhaust them and try to kill them. Once your muscles experience an unknown assault (your workout) your body is forced to adapt to that, and build new muscle fiber to prevent future assaults.

You can do more than one set, but don't do more than one exercise. For example, if you choose to use the bench press for your chest workout, don't then also do an incline chest press during that workout or even the same day.

Once you do your last set for a muscle group move on to a new muscle group, don't continue trying to punish that same muscle group. If you can continue to work that muscle group effectively, you are not lifting enough weight.

Tip #4 – Do 3 – 5 sets, no more

First understand that a set is 1 group of repetitions of a lift. So if you lift a weight 10 times, then rest, that is considered 1 set.

Consider making your first 1 – 2 sets, 85% of the maximum weight you can lift 1 time, for a given exercise. Your third set should be at 95% of your maximum. Your fourth set (and your fifth if you feel you need it) should be 100%, meaning you should lift the largest amount of weight you can lift only 1 time.

Anything beyond that and you are simply going to exhaust the muscle beyond reason. This will not serve any useful purpose, and will only delay your recovery period before you can work that muscle group again.

Tip #5 – Increase your weight 5% every two weeks

A big mistake is not tracking your results so you can track your progress. If you do the same workout routine week after week, you can never expect to gain muscle. Assault the muscle with more weight, and different exercises and it will get bigger.

So a good way to insure a strength increase is to increase your workout weights by at least 5% every two weeks. You can do more if you feel like you can, but aim for a minimum of 5%. Larger muscle groups like you back and legs will naturally get stronger fast than smaller muscle groups like your biceps and triceps.

Make sure to place your "exact" desired keyword phrase within your first paragraph.

Place a 250-750 word article with up to 5 closely-related keyword phrases in the article.

NO URLs ARE ALLOWED IN THIS BOX (your article may not be accepted if it contains a url).

Before submitting, come back and check for errors. When an article is copied from a .Doc additional characters may appear. (To minimize this, save your .Doc as .txt only and copy from the .txt).