Gaining muscle fast is not as hard as some believe, but it isn’t an easy ride either. If you train smarter, not harder , you will be on the fast track to the body you want. Here’s some advice to avoid being a “hard gainer” in the gym.
The 10 Rep Rule
For fast growth focus on your slow-twitch muscle fibers. To achieve this do not go past 10 reps or lifts at a time. So if you were lifting dumb bells, for example, do 10 reps on each bicep, and move on to another muscle.
Are You Ready To Push It?
To achieve the quick growth you want, get into “heavy lifting mode”. This means always pushing yourself to the max – lifting the heaviest weights you can, while sticking to the 10 rep rule. When doing heavy lifting, it is best to have a workout partner in case you “hit the wall” or get into any difficulty.
Stop leaning on the machinery, and get back to work! In other words, take shorter rests between exercises. This will be hard at first. But go beyond your comfort zone every time and be rewarded with fast muscle growth.
Don’t Blow It!
In order to gain muscle fast it is crucial that you do no more than 3 to 5 sets on each muscle group. Know your limitations or you will simply blow out the muscle and this will set back your progress. The aim is to gradually build up the reps and pounds. As my good friend Vince DelMonte says: “Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort.” By saving yourself for that final push you will maximize muscle development and achieve the body you want in the shortest possible time.
Keep track of your progress and set goals. It is realistic to expect a 5% strength increase every 2 weeks if you stick to the program. Larger muscles in the leg and back area tend to develop faster than biceps and triceps, so stay patient. To keep your focus during the early stages, remind yourself how strong you will be in a few months from now. If necessary write down your progress and goals so you know exactly how far you’ve come and what you want to achieve. The key is to always lift more than you did in the last session – even if it’s just a few pounds more.