How To Gain Muscle And Weight Gain
Tuesday, July 28th, 2009Powered by Max Banner Ads
Every single hard gainer wants to know how to gain muscle fast and how to do it safely and effectively. Hard gainers, please listen up! I’m here to tell you that learning how to gain muscle fast is not as hard as you think. Here to teach you how to train smarter and not harder. Below list is the most popular advice to the hard gainer when he wishes to gain muscle fast.
* Never perform Beyond 10 Reps – If you are lifting weights more than 10 reps, then you are stressing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You need to take on the maximal amount of muscle fibers in every set. Remember keep the weights heavy but not more than 10 reps.
* Reduce Your Workout Time. Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don’t be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level.[I.0.J]
* One Exercise Per Muscle Group – Do only one exercise for a muscle group for not mutilate a muscle. Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once you have out performed your last workout, it is time to move onto the next exercise.
* Do No More Than 3-5 Sets Per Muscle Group – Again, our goal is to simple spark muscles into growth. Anything over and above will exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again.
* Increase Your Strength 5% Every Two Weeks – How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Battering it and let it get bigger. I would recommend aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. I would actually recommend writing down your strength goals for six months from now and than work backwards. If you are currently dead lifting 135 lbs, aim to be dead lifting 270 lbs over the next few months!
