How to Gain Muscle Fast

Interested in gaining large muscles over a short time period? Here are some ideas.

Steps

1. Use proper form. To develop precise technique, do every rep with good form. Beginners, strive to keep the rep target inside your strength capabilities. Find the right groove for each exercise. Don't train to failure when you're just starting out.
2. Develop the mind-muscle connection. Research confirms that tuning in to the mind-muscle connection can optimize your results in the gym. Instead of focusing on your day, or the blonde next to you, strive to get into a muscle-building mindset to help increase gains. Here's how to do it:
   • Visualize your target muscle growing as you complete every rep.
   • If you're doing lifts with one hand, place your other hand on the muscle you're hoping to improve. Doing this can help you feel exactly where the muscle is straining, and help you refocus your efforts.
   • Remember, it's not the amount of weight on the bar that's important; it's the effect of that weight on the muscle that leads to increases in the size and power you're after. This has a lot to do with how your thinking and what you’re focused on.
3. Start basic. Most workouts for your major body parts should start with basic, multi-joint exercises that allow you to lift more weight overall, such as the bench press for chest, overhead press for deltoids, barbell row for back and squat for legs. This will allow you to lift heavier on these exercises, while you're still fresh and have enough energy to better stimulate muscle growth.
4. Know how much weight you should be using. To achieve maximum hypertrophy (or huge muscle growth), you should be lifting weights that are so heavy that you can't do more than 15 reps in a set[1]. If you can get to 15 without breaking a sweat, you definitely need to increase the weight. If you can get to 15, but it takes some work, increase it more. You should hit failure (or the physical inability to lift any more) around 12 or 13 reps if you're using heavy enough weights.
5. Utilize forced reps. Forced reps are a way to extend a set and maintain intensity beyond failure. When you reach initial failure in a set, have your training partner give you just enough assistance to help you through 2-3 more reps. By prolonging the set past the normal point of failure, you optimize the stress placed on the muscle fibers and therefore overload the targeted muscles. Attempt forced reps during only your last set of a particular exercise, since they’ll completely burn you out. Research confirms that forced reps lead to greater GH levels and enhance fat loss.
   
6. Eat enough protein to support muscle growth. A lot of people hit the dreaded plateau in muscle-building because they're not taking in sufficient nutrients to promote more growth. Overall, your meals should be high-protein, low-fat, and moderate-carb. Here are a few sample meals:
   • Chicken, brown rice, green vegetable, water.
   • Steak, brown rice, green vegetable, water.
   • Fish (tuna, tilapia, salmon), brown rice, green vegetable, water.
7. Stay hydrated. Working out as hard as you have to in order to gain muscle can dry you out quickly. Combat this by carrying a water bottle with you wherever you go, and drinking whenever you feel thirsty. Ideally, you should be consuming around 3 liters per day.
   • Give up sugary or carbonated drinks. They won't help your overall fitness, and they might actually hold you back when it comes to strength training.
8. Get the tunes cranking. Listening to your favorite music while you train can make a world of difference in your strength, research continues to confirm. Use a portable MP3 player and make sure your play list is stacked with plenty of music that gets you pumped up for your workout. Heavy metal works wonders for those intense back days. You can check out our workout playlists for some ideas on some new music.
9. Be patient. You won't build muscle overnight, but if you work out this way 2 to 3 times a week for a month, you'll see a significant difference.
   • If you're a visual person, track your progress by taking photos and measurements of your targeted muscles before each workout. Make sure the camera is exactly the same distance from the muscle, and at the same angle, every time you take one.

Tips

• If you don't have weights right now and you haven't done any weight training, start out with push-ups and chin-ups. They'll be sufficiently difficult for you to progress for now.
• Stay motivated. Find a friend to join your workout, join a weightlifting forum, or keep a journal of your progress. Whatever it takes to keep you inspired, do it.
• Always use a friend to spot you on the more difficult lifts like bench pressing. This move is high risk, and plus it always helps to have some support to hit a few more reps.
• Do Negative push up's don't know what that is well you say a number and go as low as you can without touching the floor with your chest and stomach

Warnings

• Too much excersise may be harmful for your health. Be aware of your condition and limit your efforts to avoid injury.

Things You'll Need

• Access to weightlifting equipment
• Music
• Towel
• Healthy food & water

More Information

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