1. Never make more than 10 repetitions.
When you make more than 10 reps when lifting weights you are emphasizing your slow-twitch muscle fibers, which have less chance of developing muscle. You're a person who has trouble building muscle and you must recruit the maximum amount of muscle fibers in each series.
Always choose your weights knowing that repetition number eleven is prohibited. Keep the weights heavy and never make more than 10 repetitions. Perform each exercise knowing that you're going to venture into new territory and waging a war on your skinny genetics. I recommend you do these workouts with a partner so you can eliminate any safety problem.
2. Reduce Your Training Time.
Work more in less time and thus increase your work capacity. The work refers to the number of sets, reps and weight in your training. Who has better physical condition? Someone who can do 4 sets of bench press 84 kilos with 30 seconds rest or someone who can do 4 sets of bench press 84 kilos with 90 seconds rest? He who can do the same amount of work in less time.
Guess who is more muscular? He who has a greater capacity for work. The next time you go to the gym, trying to complete your current workout in less time. Take breaks shorter. For gain muscle fast go from exercise to exercise more quickly. Do not be surprised to feel that you're out of shape! This is one of the easiest tips you can take to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and leave your comfort zone.
3. Just do one exercise per muscle group.
Just one? Yes, only one, unless you want to buy the notion that you maul a muscle for over an hour with nothing to increase it. Consider this typical day in the gym. Today is your chest day. Your first exercise is the bench press. Do your first set with 84 kilos, the second series with 93 kilos, the third series with 102.2 kilos, and the fourth series with 111.3kilos.
Assuming this is your maximum weight for the desired number of repetitions, is it not safe to say that you have used the maximum number of muscle fibers? Your goal is simply turn on the growth of your muscles. No weary to death. Once your body experiences an unknown assault (stimulus), is forced to adapt and create new muscle to prevent future assaults! Therefore, the lesson that you take home is this: Once you've passed your last exercise, it is time to move onto the next exercise.
4. Do not do more sets per muscle group.
I question the intensity of the exercise of costing them build muscle if they should do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or possess genes related to muscle then you can ignore this advice. Remember, learn how to gain muscle fast build muscle it costs required to follow a new set of rules. Consider making the first 1-2 sets at 85% of your maximum effort. The third to 95% of your maximum effort and the fourth (and sometimes fifth) set at 100% of your maximum effort. The latter series is the only one that contributes to muscle larger.
5. Increase your strength by 5% every two weeks.
Keep track of your progress. Some people have trouble building muscle mass back a week after the other just to perform the same exercises with the lack of progress. How do you expect to gain muscle fast if you keep lifting the same weight in each workout? Your body is designed to tolerate stress. Asáltalo and let it get bigger. It's a simple concept. Therefore, the message that you take home is to aim to increase your strength by 5% at least every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, will be twice as strong now!
