Gain muscle mass fast - how to gain muscle mass fast

Gain muscle mass fast - how to gain muscle mass fast Every hard gainer (those skinny ones who have a hard time gaining weight and muscle) desires the knowledge to gain muscle as quickly as possible and as safely as possible. Believe it or not you guys, there are answers to that question! The answer is not hard, but it's not easy either. One thing you need to keep in mind is that you need to train smarter and to not train harder!. You need a mindset from the beginning of being more intelligent about your training. Here are 5 tips for you to develop muscle faster: 1. 10 Reps Should Be Your Target Lifting weights for more than 10 reps puts more work on what's called your slow-twitch muscle fibers that have the least muscle growth potential. You need to tap into the maximum number of muscle fibers for each set. When grabbing your weights, remember that the 11th rep is in no-no land. Your mind needs to be in a heavy lifting mode if you want to gain muscle quickly. For every single set and exercise, keep your mind in that mode. Put the weights on the heavy side if you like, but no more than 10 reps. Look at every workout as waging a war on your predisposed skinny genes. You may be better off doing these workouts with a partner as a safety concern and so that you don't slack off. 2. Shorten the Length of Your Workout Time You can increase your workload by working harder in less time. Within your workout, work is the number of sets, reps and total weight (poundage). When you go into your next workout, attempt to carry out your current sets and reps in less time. Make your rest periods shorter. Go from one exercise to the next faster. You will feel that you're out of energy but that's normal. Keep this up to increase muscle density and progress your fitness to a higher level. You WILL put yourself out of your comfort zone, but...do it! 3. One Muscle Group - One Exercise You do not need to "mutilate" a muscle over and over to get it in a growth mode! Picture a normal day in your gym. Today's the chest day and your first workout is the bench press. Work with 185 lbs, then move to the second set with 205 lbs, third with 225 and fourth with 245. Figuring that this is the maximum weight for the number of reps you want don't you think that you've employed the max number of muscle fibers? You want to jump your muscles into growth, not to beat them mercilessly! When your muscles are stimulated they will adapt to what's happening and actually create new muscle to take on the next stimulation. So...when you out-perform your last workout...move to the next exercise on your agenda. 4. 3-5 Sets In Any Muscle Group Is Enough If you are doing more than 3 - 5 sets in a muscle group, your workout intensity suffers and you won't be doing your muscles any good. If you have muscle - friendly genes or are using anabolic steroids you don't have to conform to this advice. A hard gainer must adhere to a new set of rules in order to gain muscle fast! Think about this: your first 1 - 2 sets are at 85% of your maximum effort, the third set is 95% and the fourth and maybe fifth set are at 100% maximum effort. The greatest muscle growth will spawn from just the last set that is all out maximum effort. Anything over this just exhausts the muscle and screws up your recovery to work that muscle again. With that last set you should work at least 1 to 2 extra reps or go for 5-10 extra pounds than the last work. That's how to jump start your muscles into growth mode! 5. Plan On a 5 % Strength Increase Every Two Weeks A lot of hard gainers make the same mistake - they do not track their progress! Do not do this! Using the same workouts with the same weights over and over does nothing for muscle growth. Keep a record of reps and weights and push higher. Our bodies were designed to take on stress and the more you add to your workouts and weights, the better and faster your body will respond. A realistic universally recognized increase in strength every two weeks is a standard 5 %. You will probably make faster headway in the larger muscle groups like your back and legs, but smaller ones such as your biceps and triceps will be a bit slower. Figure that six months from when you start, you will be twice as strong. Now, that's saying something! Start a record and write down whatever strength goal you have for six months down the road and work backwards. If you now are dead lifting say 135 lbs. set your sights on dead lifting 270 lbs within the next months! Remember...you are a hard gainer, and typical bodybuilding methods can't apply to you right now. Teach yourself by doing not talking. You can win over your skinny genes and learn how to gain muscle fast. Train more intelligently is your answer right now! If you're really looking to get into serious weight training or weight gaining or shaping your body, you need to check out these free video coaching lessons from a top weight training source: http://best-weight-training.com