Burn Stomach Fat

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

If you want 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. 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. 5-6 times per day you need to eat a solid meal. And you won’t build a healthy body on junk food, so make sure you eat high quality food.

Giving your body time to recover between workouts is equally important. Building muscle fast is not about working harder, it’s about working smarter. So when you work out you do it with intensity, and then you give 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. If you are a hard gainer you need to use the maximal amount of muscle fibers in every set. Always choose your weights knowing that more than 10 reps are keeping you in ’skinny land’. 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 total number of sets, reps and the weight used in your workout. Next time you enter the gym, try to complete your workout in less time. Time your rests and keep them short, and go from exercise to exercise quicker. 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 is to simply trigger your muscles into growth. Not tire them to death. If your muscles are exposed to a new type of assault/stimulus, your body will start to build new muscle to prepare for future assaults! 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. 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% effort. This last 100% effort set contributes the most to growing the muscle. 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 then sparked your muscles into growth and it’s time to move on.

It is your goal to target a 5% or higher increase in your strength every two weeks. Your bigger muscle groups like the back and thighs, might develop a bit quicker than smaller muscles like triceps and biceps.

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

Technorati Tags: bodybuilding, building muscle