If you consider yourself a hard gainer, I am happy to say that building muscle fast is not as hard as some would have you believe but it also isn’t as easy as you might think. It’s about training more effectively.

If you want to build muscle fast, her are 5 good 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. 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 having trouble gaining muscle fast, is eating way to little food. 5 or 6 times per day you must eat a solid meal. Make sure the food you eat is good quality, junk food won’t build a healthy body.

Between you workouts it’s just as important to give your body adequate time to recover. You need to work smarter not harder in order to be building muscle fast. So when you work out you do it with intensity, and then you allow your body the time it needs to fully recover before going back to the gym the next time.

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. You need to use the biggest amount of muscle fibers in each set, especially if you are a hard gainer. More than 10 reps won’t make you grow as fast, always choose your weights based on that. Get into heavy lifting mode, if you really wish to build muscle fast.

3. Reduce Your Workout Time

I you perform more work in less time you have increased your work intensity. The amount of work is the combined number of sets, reps and the weight used in your workout. The next time you go to the gym, try to see if you can complete your routine in less time. Take shorter rests, and quicker breaks between exercises. This can really make your workout feel intense! This is one of the best tips to increase your fitness level and muscle density.

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. If your muscles experience an unknown stimulus, your body will seek to build muscle mass to counter future assaults like that! Therefore, once you have outperformed your last workout in a given exercise, it is time to move onto 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. Remember, building muscle fast for the hard gainer requires following a new set of rules.

The first 1-2 sets should be at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. 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 delay the time before you are ready for your next workout. In this final set you should aim to do at least 1 or 2 extra reps or 5-10 pounds more than your last workout. Then you have triggered your muscles into developing and it’s time that you move on.

It is your goal to target a 5% or higher increase in your strength every two weeks. You may find that big muscle groups like thighs and back progress faster compared to smaller muscle groups like biceps or calves.

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!

Tags: bodybuilding, building muscle
Filed under: building muscle