Could you teach me how to gain muscle fast? Could you teach me how to pack on an
extra ten to fifteen pounds of muscle mass before my next vacation? Could you help
me get ready for my first bodybuilding or fitness model competition? Could you help
you look like someone who actually lifts weights? Could you help me build a body
that turns heads and demands respect?
As a skinny guy muscle building expert, I get approached these questions daily in
my office. Every single hard gainer I consult with wants to know how to gain muscle
fast and how to do safely and effectively.
Hard gainers, please listen up! There is hope for you. I am happy to say that learning
how to gain muscle fast is not as hard as some would make you believe but it also
not as easy as you might think. But you must be prepared to train smarter and not
harder. Don't get me wrong, I'm not talking about wimping out during your workouts.
I am referring to the big picture of training more intelligently.
Here is some of the most popular advice I give to the hard gainer when he wishes
to gain muscle fast.
1. Never Perform More Than 10 Reps.
If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch
muscle fibers which have the smallest opportunity for muscle growth. You are a hard
gainer and you need recruit the maximal amount of muscle fibers in every set. Always
choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny
land.'
If you really want to gain muscle fast than get your mind into heavy lifting mode.
Every single set and every single exercise. Keep the weights heavy and never more
than 10 reps. Approach every workout knowing that you are going to be venturing
into new territory and waging war on your skinny genetics. I recommend these workouts
with a workout partner so you can eliminate any safetey issues, not slack off and
push your limits every inch of the way.
2. Reduce Your Workout Time
Perform more work in less time and you have increased your work capacity. Work refers
to the number of sets, reps and poundage within your workout. Who is fitter? The
guy who can do 4 sets of 185 pounds 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 who can do the
same amout of work in less time. Guess who is more muscular? The one who has a higher
work capacity.
Next time you enter the gym, try to complete your current workout in less time.
Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised
if you feel out of shape! This is one of the easiest tips you can take away to increase
your muscle density and take your fitness to a new level. Be prepared to humble
yourself and get out of your comfort zone.