Could you teach me the way to gain muscle quickly? Could you teach me how to pack on an additional ten to fifteen pounds of muscle mass before my next holiday? Would you help me get ready for my first bodybuilding or fitness model competition? Could you help you appear to be someone who truly lifts weights? Could you help me build a body that turns heads and demands respect?
As a skinny guy muscle building pro, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know the best way to gain muscle fast and how to do safely and efficiently.
Hard gainers, please pay attention! There's hope for you. I'm happy to say that learning the best way to muscle gain supplements is not as hard as some would make you consider but it also not quite as simple as you might think. But you must be prepared to train smarter rather than harder. Do not get me wrong, I'm not talking about wimping out during your workouts. I am referring to the large picture of coaching more intelligently.
Here is some of the very famous guidance I give for the hard gainer when he wishes to gain muscle quickly.
1. Never Perform More Than 10 Reps.
If you are lifting weights beyond 10 repetitions than you're emphasizing your slow twitch muscle fibers which have the smallest opportunity for muscle development. You're a hard gainer and you need recruit the maximal amount of muscle fibers in each set. Always pick your weights knowing a 11th rep is forbidden and trespassing into 'lanky land.'
Should you truly need to muscle gain supplements than get your mind into heavy lifting mode. Every single set and every single workout. Keep the weights heavy and not more than ten reps. Approach every workout knowing that you are definitely going to be venturing into new territory and waging war in your skinny genetics. I would recommend these workouts using a workout partner so that you may remove any safety problems, not slack off and push your limits every inch of the way.
2. Lower Your Workout Time
Perform more work in much less time and you've raised your work ability. Work denotes the amount of sets, repetitions and poundage inside your fitness regimen. Who is fitter? The guy who can do 4 sets of 185 lbs bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one that can perform the same quantity of work in less time. Guess who's more muscle? The one who has a greater work capability.
The next time you enter the gym, try to complete your present workout in much less time. Take shorter rests. Move from one exercise to the next much faster. Don't be surprised if you feel out-of shape! This is truly one of the easiest tips you can take away to increase your muscle density and take your fitness to a new degree. Be ready to humble yourself and get out of your comfort zone.
3. Do Only One Exercise Per Muscle Group
Only one? Yes, only one, if you don't need to buy into the view you have to mutilate a muscle for more than one hour to get any growing from it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.
Assuming this is the max weight for the desired number of repetitions, is it not safe to say you've used the maximal number of muscle fibers? Your goal would be to simple spark your muscles into growth. Not exhaust them all to death. Once they encounter a unknown assault (stimulation), the body will really be made to adapt and create new muscle to stop future assaults! Therefore, your take home lesson is this: After you have out-performed your last workout, it really is time to move onto the following activity Click This Link.
Copyright © by the contributing authors, 2007-2024.