Gain Muscle Fast

Want to know how to gain muscle fast? Well here's the top tips that i believe will really help you to gain muscle fast:

Diet:

In order to gain muscle fast you must eat plenty of protein throughout the day (5 servings). Eat plenty of carbs before 3pm so that you have plenty of energy for your workouts, fruits and vegetables should be eaten for breakfast, lunch, and dinner so that you have enough energy from the vitamins and natural sugar.

Exercise:

Do weights and cardio everyday for an hour, or every second day depending on how fast you want to gain muscle. Beware though, never work out the same muscle groups every day, alternate. For example: Work out your chest one day, then your back the next.

There you have it, the top tips on how to gain muscle fast :)

Everyone tries to look smart and so the new trend is to go to gym and start work out to shape up or tone your body muscles. To gain muscle fast one must have to follow some firm rules and plan. There are various techniques to gain muscles fast. If you hire a coach to gain some muscles without spending years will be a wise decision because you may injure yourself or put your self on a hospital bed because of immense workout in the gym. A fitness expert can guide you the best way of gaining muscles quickly. The basic technique of gaining muscles size is a perfect combination of good food, proper workout and enough rest.

Food supplements:

Some people also adopt food supplements to gain muscle fast. If you are using such supplements with proper guidance of your physician or fitness guide then it is not a bad option but some medicines have after affects. You may gain weight if you quit exercise for a while. Supplements require tough training. There are many costly muscles builder supplements available in the market that reduces your wallet size. Do not go for too much costly supplements just stay with the best and effective.

Super training:

Supplements are not the only solution to gain muscle fast. You must have an effective and proper workout regime. You have to plan out your exercise each day. Building muscles fast is not that complicated and technical as people think. Hard training in less time is required that in other words we call super training. Super training means heavy weight, less reps, few sets less time gap and after that more rest. After doing such training immediate meal or food is required to tone your muscles. Proteins are highly appreciated because they build up your muscle size.

Resting:

Resting is also one of the important things you must do in order to gain muscle fast. If you will rest for at least 8 hours at night it will help you a lot in gaining muscle size. If you are doing workout thrice a week and not lifting that much of weight than it means you are not resting properly. It has been witnessed that people only doing squats, bench press and rows have gained massive muscle size with proper rest.

Diet:

Now focusing on diet is another important factor involves in gaining muscles faster. Your fat intake should not be less than 30% in your daily diet. Proteins are also important as 1.3 grams per pound of your body weight. Eat as much proteins as you can. You are required to have 6 to 7 small meals in a day.

Follow all the above techniques you can grow or gain muscle fast and have a perfect physique.

Many people would love to have a perfect body. This desire for the perfect body comes from inspiration from their favorite actors who need to be fit all the time. Though this is good, but actually knowing the good reason behind staying fit will actually help more people to tend to the path of exercising. With this increase, the younger generation expects to gain muscle faster and have a perfect shape to their body. There are few ways that will actually help gain muscle fast

Use of proper form: For beginners, always perform the exercise rep within the reach of your capability. Do not over react over your strength capability at the beginning and become a failure. All you need is to build a technique to perform with each rep you carry out.

The mind-muscle connection: Researchers have surveyed that the mind-muscles connection really help you gain the required muscles at a faster rate and help you tone up your body in gym. A visual imagination of the target muscle developing as you carry out your rep can actually bring confidence and the required desire to bring it up more. The quantity of mass on the bar does not affect the muscle. It’s the consequence of the weights that matter to the muscular power and what you are thereafter. Always stay focused on the exercise you perform best at to gain muscle fast.

Basic Start: Exercises are to be performed from the basic and with muscle joint exercise included in the program. These can include the bench press for chest, barbell row for back, overhead press for shoulders plus squat for legs. As you are a beginner, the freshness of the muscles will permit you to lift weights and get into shape easily. Once there has been a gain in muscle, now concentrate on their growth and the power.

Listen to music: Listening to music allows you to concentrate more on the rep you are performing for an exercise and gain muscle fast. Researchers have shown that there has been an increase in the concentration level while listening to music. You can always carry your MP3 player to make sure that you concentrate well on the rep you perform and gain muscle fast. Heavy metal outputs can be very effective for those who have an intense session.

Forced Rep: Forced rep is defined as the extension of the set limit while maintaining intensity beyond the failure limit. When you have reached your set limit or failure limit, ask your training person to assist you for the next 2 – 3 reps that you perform. This system has to be carried out only during the last set of the exercise. This allows you to create the required stress on the targeted muscle. By performing this forced rep in the last set will actually burn out the fat content more than the previous reps due to the stress created. They also increase the GH levels as well as fat loss.

WMC is 15 years old, 6' and 10 stone (140 lbs). He wants to gain 20 pounds of muscle in 3 months before his "girl comes over." This is what I'd do if I were you, W.

First, count your blessings. You're young, you're tall, you don't carry a lot of fat, you have a girlfriend, and you have high hopes. Life is good, you're on the right track.

Second, read the text on all the pages before you to gain cross-sectional insight and understanding. Muy importante.

Third, add more food in two or more meals. High protein, medium carb.

Suggestions: cottage cheese and fruit, peanut butter on whole wheat with low fat milk, tuna from the can and water, hard boiled eggs, baked potatoes with melted cheese, yogurt with granola, more protein supplements. Get huge.

Fourth, workout 4 days a week to keep yourself happy, to provide plenty of hard work and to allow plenty of rest and repair. Build a routine and follow it with discipline and determination. Don't waiver, don't flounder, don't doubt, don't weaken. Each workout depends on your last one. Each workout depends on the one ahead. This stuff takes courage and builds courage. You've gotta be strong to become strong. Be nice to your mom.

Now, here's a good routine for the next three months. Not too long, not too short, not perfect. You've got a lifetime for "perfect." Again, this is what I would do if I were you, considering you're 15, brand new and have a lot of heart.

Workout #1:

Warm up superset these:

Crunches, 2xmax (40-50)
Leg raises, 2xmax (20-25)

Gotta build a strong torso, raise the heart rate, warm them bones - begin to focus

Bench press (3/4 sets x 8-10 repetitions)

Front delt, cross the chest, tricep - builds upper body power

Bentover row (3/4x8-10)

Giant back builder - I love this one

Standing barbell curl (3/4x8-10)

Best big bicep builder - stabilizes upper body

Lying tricep extension (3/4x10-12)
Tricep thickness - 2/3 of arm size is here

Workout #2

Warmup (same as workout #1)

Wide grip chins supersetted with bar dips (3/4xmax reps)

Improvise an overhead chinning bar that allows wide grip pullups to the chest. For the dips, place two chairs back to back. Now you got it. There's a lot to be said about will and invention.

Struggle with these free hand exercises. They are serious originals and are extraordinary for lat width and torso density.

Squats (3/4x8-10)

Most important single bodybuilding exercise. Practice, be careful of lower back and knees.

Stiff arm dumbbell pullovers (3/4x10-15)

Deep breathing for lungs, ribcage, outstanding lat development. Feels good.

Light deadlifts (3/4x12)

Preparation for future heavy back work major comprehensive exercise

Good stuff, W. Two days on, one or two days off and continue on a weekly basis.

Focus and form are number one. They are hand and glove.

Weight used and pace are number two. Increase weight without losing form and without pausing too long between sets.

On those exercises involving smaller muscle groups, less recovery time is required. 60 seconds sounds right.

On the big squats, you may take two to three minutes.

This, BTW, is good information for young Joey B, a smart thirteen year old wanting to know "when is a good time to start lifting weights." Now is good, Joe.

As you know, discouragement is the enemy. With each workout you grow and grow up. Stick to this. This is ambitious, this will work for you two tough guys, and for anyone who is healthy and earnest. There's plenty of time for changes and additions later. Trust me. Exceed the speed limit and you crash.

These days it seems that everything needs to be bigger, faster, and stronger. Going to the extreme is the norm. Everything from extra strength headache pills, to energy drinks, and high speed Internet. Bottom line is that people want change and they want it now!

When it comes to bodybuilding things are no different we want results ASAP. The desire to build a better body unites all bodybuilding and fitness enthusiasts, but for most of us, the muscle gains come too slow and they never come easy. So we look for shortcuts. Is the secret to fast muscle gains training harder, lifting heavier, eating more, popping this pill, or slugging back the latest hyped up magic muscle drink...

In this article we are going to dive into 5 of the most common workout “shortcuts” that people take and pick them apart to find a better plan of action. More often then not the best methods for building a stronger and more muscular physique involve a less extreme approach.

Shortcut # 1 – Training More Often
 
A lot of times aspiring bodybuilders think they are not training enough and fall into the more is better mentality. After all more workouts must mean more muscle, Right?

It is not uncommon to find less experienced (but over enthusiastic) bodybuilders to start spending more and more time in the gym. Daily workouts become the norm and the length of those workouts gradually gets longer and longer. They usually think they are doing themselves good, and sometimes even brag about how they workout “everyday”.

Is there a better way?
 
Your body can only recover and grow so fast. Training a muscle again before you have fully recovered from your previous workout will eventually lead to overtraining. Generally the most you can train a bodypart is twice per week and still recover and grow.

While there are some exceptions to this rule with some abbreviated specialization routines. You should limit yourself to working each bodypart no more then twice per week and taking at least 2 days per week off from weight training entirely as this is a good general guideline to follow for optimal muscle gains.



Shortcut # 2 – Doing More Sets
 
Making the transition from a beginner, to intermediate, to an advanced lifter usually involves increasing your workout training volume to some extent. The better shape you are in physically, the higher your work capacity, and the more volume of training you can handle.

For example, a beginner workout may consist of 6 sets per bodypart (i.e. 3 sets of 2 exercises). An intermediate workout may consist of 9 sets per bodypart (i.e. 3 sets of 3 exercises). And an advanced workout may consist of 12 sets per bodypart (i.e. 3 sets of 4 exercises). While this is all good general training advice, it breeds the “more is better” mentality. After all no one wants to be a newbie for long so they jack up the training volume too much, too soon.

Another problem with this train of thought is that if 12 sets per bodypart are good for an advanced lifter, will more sets be even better? How about 15 sets, or 20 sets, and beyond… Will this make me an “extremely advanced lifter”...?

Is there a better way?
 
Generally it takes at least 3 years of training to progress from the beginner, to the intermediate, and on to the advanced levels of training. Once you reach the advanced levels adding more sets and training volume beyond this is often counterproductive.

While there is no hard set rules for exactly how much training volume you should do, there are some general guidelines that you can follow. 9 sets per workout should be adequate for smaller muscle groups like biceps, triceps, calfs, and abs. And around 12 sets per workout will be enough for larger muscle groups like chest, back, and thighs.

Once you are at the advanced training level the key to more muscle growth is using progressive overload (gradually increasing your weights over time) and by adding variety to your workouts, by changing your exercises. NOT from adding more training volume.



Shortcut # 3 – Training Less Often
 
The world of bodybuilding is full of extremes, for a lot of guys it is either all or none... there is no middle ground. So after learning about the negative impacts of training too often, as outlined above, many bodybuilders make a complete U-turn and go the opposite direction and drastically cut back on their workouts figuring that “less is more”.

Some experts have gone over the deep end with the fear of overtraining. Mike Mentzer and his Heavy Duty style workouts were one of the biggest influences of the “less is more” idea. Overall the basic principles of this workout were good because it implemented a solid plan of action, used progressive overload, monitored your progress, etc.

But one major flaw of the system was that if you weren’t making progress with your workouts it was automatically assumed that you were “overtraining”, so your workouts were cut back. Sometimes going to the point of working out once a week or less. In fact there is one popular fitness guru who actually preaches that you only need to workout once every 4 weeks...?!?

Is there a better way?
 
For some extremely hardgainers training less often (i.e. every second day) may be the best frequency for muscle gains. But most people will respond well to more frequent workouts (i.e. 2 days on, 1 day off).

There are no hard set in stone rules that work for everyone, but a general guideline of working out 4-5 times per week and training each bodypart twice per week is a good place to start. As you get more experienced you be able to find out exactly what your body responds the best to and customize your workouts to fit your specific needs.



Shortcut # 4 – Heavy Weights & Low Reps
 
One of the basic bodybuilding principles is a bigger muscle is a stronger muscle. So in order to get bigger, you need to get stronger. Progressive overload is the cornerstone of all successful workouts. You need to gradually increase the weights you are lifting over time in order to make progress.

During the early phases of a starting a workout program beginners can make fast gains because all training stimulus is new at this stage. And a lot of the initial strength gains come not only from increasing muscle strength, but also from improved lifting technique and better coordination.

But once you get past the initial beginners phase, your strength gains come more slowly. When this happens a lot of lifters will simply do fewer reps so they can continue to increase the weights.

For example, if I can lift 100 lbs. for 10 reps, maybe I could drop the reps to 8 and lift 120 lbs., or drop the reps to 6 and lift 140 lbs., etc… While this may work to some degree initially to get you growing again, there comes a point where it can back fire and bring your gains to a screeching halt.

Is there a better way?
 
Lifting heavier weights for lower reps increases your odds of getting an injury such as a muscle tear. When you are doing fewer then 5 reps per set you lose the mind muscle connection. The lift becomes an end in itself and no longer a means for building muscle. Lifting too heavy makes it harder to concentrate on the muscles you are working, your focus switches to simply moving the weight and not getting crushed under a heavy barbell.

While you can successfully incorporate low rep training cycles into your workouts from time to time. They shouldn’t be your primary focus. For bodybuilding purposes try to stay within the 6-12 rep range. This is the “sweet spot” for keeping your muscles under tension long enough to stimulate growth, while still allowing relatively heavy weights to be lifted.



Shortcut # 5 – High Intensity Techniques
 
A lot of hardgainers think the key to making faster gains in the gym is to simply work harder. So they increase the intensity of their workouts with various advanced training techniques such as forced reps, super sets, drop sets, and so on... Thinking that the harder they push themselves, the better gains they’ll make. While these guys certainly deserve an A for effort, is pushing past the point of muscular failure really necessary?

Is there a better way?
 
One of my favorite training motto’s is “Stimulate, Don’t Annihilate!”
For the average drug free lifter using advanced training techniques and pushing yourself to the limit will quickly lead to burnout, overtraining, and possibly injury.

A very common mistake that you can witness pretty much any day of the week in the gym is to see a couple of eager young lifters doing bench presses with WAAAYYY too much weight on the bar. One guy will be getting ready to bench while his trusty spotter is standing by ready to assist the lift. After getting psyched up the lifter plops down on the bench and takes the bar from the rack, he manages to struggle up 2-3 reps using piss poor form and every ounce of effort his body can muster. Then he gets his spotter to assist him with an addition 3-5 reps.


At the end of the set you wonder who worked the hardest, the guy benching or his buddy pulling the bar off his chest...?

This is a prime example of abusing high intensity techniques. Once you reach failure with an exercise you have stimulated the muscle. Doing more then this is often not only waste of time, but could potentially set you back in your training through risk of injury.


I rarely, if ever, use any type of set extending high intensity techniques like forced reps in my training anymore. I’ve found that they are just not necessary. Doing your sets to positive failure is intense enough to stimulate your muscles to grow.
Once you reach failure, make note of it in your training journal and then strive to beat what you did for your next workout by either adding an additional 5 lbs. to the bar or doing an extra rep with the same weight. Using progressive overload like this will ensure that you constantly push yourself to make steady strength and muscle gains.



The Real Shortcut To Fast Muscle Growth
 
Gains in muscle and strength don't come overnight. They take consistency over the long term. By taking things at a manageable pace and making small frequent improvements week after week with your workouts your muscle size will increase faster then you ever thought possible... without having to go to the extremes to get there.

Inch by inch life’s a synch... Yard by yard life is hard...

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