I am glad to tell you that even if you are a hard gainer building muscle fast isn’t as difficult as some would have you believe. It’s all about training more intelligently.

If you wish to build muscle fast, her are 5 effective tips for you.

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. You need to make sure your body gets enough energy to sustain the new growth, building muscle is demanding on your body. Most guys having trouble gaining muscle fast, is eating way to little food. 5 or 6 times per day you must eat a solid meal. And make sure you eat good quality food, you can’t build a healthy body on junk food.

Giving your body time to recover between workouts is equally important. Building muscle fast is about working smarter not just about working harder. And when you work out you should go at it with maximum intensity, and after that you give your muscles 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. If you are a hard gainer you need to use the maximal amount of muscle fibers in every set. Choose the weight knowing that more than 10 reps won’t make you grow as fast. Get into heavy lifting mode, if you really want 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. Shorten your rests, and move from one exercise to the next quicker. 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. Your goal should be to stimulate your muscles to develop. Not tire them to death. When your muscles are exposed to a new type of assault/stimulus, your body will begin to build new muscle to prepare for future assaults! So once you have hit a muscle group with maximal effort, it’s time to move to the next muscle group.

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. Building muscle fast requires that you stick to a new set of rules especially if you are a hard gainer.

The first 1-2 sets should be at 85% maximal effort. 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. Any more sets than this, simply exhausts the muscle and delays your ability to recover. In this last set you should perform at least 1-2 extra reps or 5-10 extra pounds above last workout. You have then sparked your muscles into growth and it’s time to move on.

Every two weeks your goal is to aim for at least a 5% improvement in your strength. You might experience progress a bit quicker with large muscle groups like back and legs opposed to smaller muscles like biceps and triceps.

You will be building muscle fast if you stick to this progression, and you will be twice as strong in six months!

Tags: bodybuilding, building muscle
Filed under: Fat Loss