Building muscle fast isn’t as easy as you might think, but I’m glad to say that it isn’t as hard as some would have you believe, even if you are a hard gainer. It’s all about training more intelligently.

Here are 5 effective tips for people wishing to gain muscle fast.

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. Building muscle mass is taxing on your body, and you need to make sure it has enough energy to support the new growth. Most people that can’t seem to gain muscle like they would like to, is eating far to little amounts of food. 5-6 times per day you need to eat a solid meal. And make sure you eat good quality food, you can’t build a healthy body on junk food.

Giving your body time to recover between workouts is equally important. Building muscle fast is not about working harder, it’s about working smarter. And when you work out you should go at it with maximum intensity, and after that you give your muscles time to rest and recover completely before your next workout.

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. If you are a hard gainer you need to use the maximal amount of muscle fibers in every set. Choose the weight knowing that more than 10 reps won’t make you grow as fast. If you want to build muscle fast you need to lift heavy.

3. Reduce Your Workout Time

I you perform more work in less time you have increased your work intensity. Work refers to the number of sets, reps and weight within your workout. The next time you go to the gym, try to see if you can complete your routine in less time. Shorten your rests, and move from one exercise to the next quicker. This can make you feel really out of shape! 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. Your goal should be to stimulate your muscles to develop. Not tire them to death. If your muscles experience an unknown stimulus, your body will try to build muscle mass to counter future assaults like that! Therefore, once you have outperformed your last workout in a given exercise, it is time to move onto the next.

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. This last 100% effort set contributes the most to growing the muscle. If you do any sets beyond this, it will only take longer to recover and increase the time before you are ready for your next workout. In this last set you should perform at least 1-2 extra reps or 5-10 extra pounds above last workout. You have then sparked your muscles into growth and it’s time to move on.

Every two weeks your goal is to aim for at least a 5% increase in your strength. You might experience progress a bit quicker with large muscle groups like back and legs opposed to smaller muscles like biceps and triceps.

If you follow this progression you will be building muscle fast, and in six months you will be around twice as strong as you are now!

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