How to Gain Muscle and Weight Gain Fast Nd Effective
Tuesday, August 4th, 2009
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.
* Do Not perform More Than 10 Reps – You are stressing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth if you are lifting weights beyond 10 reps. You need recruit the maximal amount of muscle fibers in every set. Keep the weights heavy but never more than 10 reps.
* Perform less time but more capacity. Perform more work in less time and slowly increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Move from one exercise to the next much quicker, try to complete your current workout in less time. Take shorter rests. This is one of the easiest tips you can increase your muscle density and take your fitness to a new level.[I.0.J]
* Only One Exercise Per Muscle Group – Yes, do only one exercise for a muscle group for not mutilate your muscle. We do exercise is to spark your muscles into growth, not drain them to death.
* Do No More Than 3-5 Sets Per Muscle Group – Anything over and above this last go till you blow set simply 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!
