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 all about training more intelligently.

If you wish 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. It’s taxing on your body to build new muscle, make sure you get enough energy, so that you body can support the new muscle growth. Most guys having trouble gaining muscle fast, is eating way to little food. You need to eat a solid meal 5-6 times a day. And you can’t build a healthy body on junk food, so make sure you eat high quality food.

Between you workouts it’s just as important to give your body enough time to recover. 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 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. In every set you need to use the most muscle fibers possible, even more so if you have trouble building muscle mass. 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 work is defined by the number of sets and reps as well as the weight used within your workout. Try to complete your workout routine in less time the next time you head to the gym. Time your breaks 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. You want to simply trigger your muscles into growing. Not exhaust them to death. If your muscles experience an unknown stimulus, your body will seek to build muscle mass to counter future assaults like that! So once you have worked a muscle group with maximal effort, it’s time to move to the next muscle group.

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 at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last 100% set that contributes most to muscle growth. Doing more sets than this, will only exhaust your muscles and increase the time to recover. You should try to do at least 5-10 pounds more or 1-2 extra reps in this final set compared to your last workout session. Then you have triggered your muscles into growing and it’s time that you move on.

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

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

Comments are closed.