How You Can Build Muscle Fast

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 think. It’s about working out more effectively.

Here are 5 effective tips for people wishing to gain muscle fast.

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. Building muscle mass is taxing on your body, and you need to make sure it has enough energy to support the new growth. Most guys that have trouble building muscle fast, is getting far from enough food. 5-6 times a day you need to eat a solid meal. And make sure you eat good quality food, you can’t build a healthy body on junk food.

Between you workouts it’s just as important to give your body enough time to recover. 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 body time to rest 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. In every set you need to use the most muscle fibers possible, even more so if you have trouble building muscle mass. Choose the weight knowing that more than 10 reps won’t make you grow as fast. If you want to build muscle fast you need to lift heavy.

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 during your workout. The next time you go to the gym, try to see if you can complete your routine in less time. Time your rests and keep them short, and move from exercise to exercise quicker. This can make you feel really out of shape! This tip is one of the easiest you can use to improve the density of your muscles as well as 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. Once they experience an unknown assault (stimulus), your body will be forced to adapt and build new muscle to counter future assaults! So when you have completed an exercise with maximal intensity, it’s time to move on to the next.

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. If you are a hard gainer and want to build muscle fast, you have to follow som new rules.

Set 1-2 should be at around 85% of your max intensity. The third set should be around 95% maximal intensity and the fourth and last set at 100% intensity. Muscle growth happens the most from this final 100% set. If you do any sets beyond this, it will only take longer to recover and increase the time before you are ready for your next workout. In this last set you should perform at least 1-2 extra reps or 5-10 extra pounds above last workout. You have now triggered your muscles into new growth and you can move on.

Your goal is to aim for a minimum of 5% increase in strength every two weeks. Your bigger muscle groups like the back and thighs, might develop a bit faster than smaller muscles like triceps and biceps.

If you follow this progression you will be building muscle fast, and in six months you will be around twice as strong as you are now!