Is it bothering you that you are a hard gainer? Pay attention. Learning how to gain muscle fast is not as complicated as it seems. To build a shape, it is important to train smarter rather than train harder. Read more...
Is it bothering you that you are a hard gainer? Pay attention. Learning how to gain muscle fast is not as complicated as it seems. To build a shape, it is important to train smarter rather than train harder. The below mentioned advice is for any hard gainer who want to know about the fastest way to gain muscle mass.
Stop Performing after Ten Repetitions
Your slow-twitch muscle fibers are not co-operative in supporting the muscle growth. You are challenging these muscle fibers when you are going beyond ten reps when lifting weights. Being a hard gainer, you should perform every set by involving the maximum amount of muscle fibers. Heavy weights should be utilized and no more than ten reps should be performed.
Shorten Your Workout Time
By reducing the time for each workout and increasing the amount of performance within that time is the key to increase your work capacity. Shorten the period of time than the last session when you performed the same exercises. Take rest for very little time. Go from one exercise to another instantly. You will be amazed by the speed with which your body shape is changing. If you perform your workout session in less time by this method, you are following one of the fastest ways to gain muscle mass.
Perform Only One Exercise per Muscle Group
When you workout your chest muscle at the gym: You begin by performing a bench press set with 185 pounds. Later, you will train with a set using 205 pounds followed by a set weighing 225 pounds. You will put an end with a set using 245 pounds. By assuming that that is your maximum weight for the desired number of sets, you can predict the maximum number of muscle fibers that you have engaged. You may believe that you understand about how to gain muscle mass fast, but this way you are not promoting the growth of your muscle, you are depleting it. Addition of a new different exercise allows your body to stimulate the muscle growth by forcing it to meet the need for a new muscle.
Limit Yourself to Three to Five Sets per Muscle Group
In order to create some muscle mass quickly, you need to follow a new set of rules: Perform the first two sets at 85% maximum effort, the third set at 95% maximal effort, and the final sets at 100% maximal effort. The 100 % effort that you put in the final set is the major contributor to muscle growth. It is best known to be one of the fastest ways to gain muscle mass. Applying effort beyond this limit should not be considered for your own sake as I can exhaust your muscle and can be self defeating.
Increased Your Strength by 5% Every Two Weeks
Use of the same weights during each workout session will never help you in growing muscle mass. Challenge your self more by each passing session in order to accelerate new muscle growth. Try to gain strength by a minimum of five percent per two weeks. You will be amazed by the speed with which your large muscle groups are changing. If you become skillful in performing your training as discussed above, you will become aware of how to build muscle fast. The levels of strength you achieve with these methods are more durable as compared to the results from your old methods.