Building muscle can be a difficult challenge for hard gainers, which is why it’s important that you have a good fundamental understanding behind the science of muscle growth when it comes to weight training. Below are some tips, which you want to follow religiously if you want to build muscle fast and pack on the pounds.
Less Training Will Maximize Muscle Gain
When I first started lifting weights I would go to the gym 10 to 14 days in a row, sometimes even twice a day. Many mass gaining programs recommended this strategy. This was totally wrong and counterproductive to muscle gain. This was one of my hardest lessons learned. Most people who are involved in a weight training are over training, and I am talking probably 90% of weight lifters. The body needs recovery time to heal its muscle mass. No one should be going to the gym more than 3 to 4 times per week, and no one should be doing more than 3 to 4 sets for any given exercise.
The concept of building muscle works like this. When you workout at the gym and fatigue your muscles you are essentially tearing muscle mass, and as your body recovers it creates new muscle mass. Many people including myself for a long time just decided to skip the recovery part, which if you think about it is the most important part in gaining muscle mass.
When it comes to sets, your first working set, not including warm-ups is the most crucial. It is during this set when the muscles are going to be fatigued most since this is when the muscles are freshest. After 3 solid working sets the muscles max out for the most part. Once you start going 5 or more sets in any given exercise there is an increased chance of injuring the muscles rather than fatiguing them.
Most new trainees get injured because of over training. Once a muscle has been injured it takes months and months to fully heal so you can lose all the gains you have made because of the training downtime. So just remember that less is more when it comes to weight training. I know many people that used to think doing 5 to 7 sets was the only way to do their workout routine, now they have shoulder and other various injuries.
Focus On Form For Every Exercise
It is hard to get a great workout every time you go to the gym and exercise your muscles. The best way to get a great workout and build muscle is to concentrate on every rep and set with perfect form.
In addition to using correct form, also focus on how fast you complete each rep. Each rep should be done as fast as possible without breaking form and without building momentum, have a fluid movement. Now if you do this most of the weights you are using for your current workout program exercises will go down, because a lot of people don’t have great concentration. Good concentration isolates the muscles you are working and eliminates as much help from your secondary muscles as possible, hence fatiguing your muscles faster.
I like to close my eyes during all exercises and block out all my surroundings, especially the slackers who just do jaw exercises (talk). I also flex my muscles at the pinnacle part of each repetition. What I mean by flexing my muscles is say if you were doing bicep curls act as if you are flexing your bicep for someone on every rep. Form is extremely important in a muscle mass program not only to assist you in getting a great workout, but also keep you from getting injured.
Rep Out Every Time
Every set you do is to failure, that is until you cannot do another rep, and even then you try to squeeze out 2 more so you can build muscle. Many weight lifters will do 5 or so reps and stop, even though they probably could do 5 more. This just does not make any sense. The whole point of lifting weights is to fatigue your muscles as much as possible so you get max muscle mass gain. So when you feel that burning pain during your sets just block it out and squeeze out a few more, with good form and concentration, which will provide the building blocks for building muscle fast.
Article Courtesy of http://www.gainingweight.info.