Gain Muscle Fast in 8 Easy Steps

This is to help those that find it difficult to gain muscle, particularly for those with small body frames. However, the techniques will also benefit those individuals that would like to bulk-up quicker, safer and efficiently. The main question by those tired of trying to shape up their bodies, but with no results, or even those starting their journey into fitness is how to gain muscles fast. The reasons are varied, some want to look good for their vacations, or to enter and win competitions. Some want to walk down the road with their heads held up high and command respect. However, what every single hard gainer should not forget in their desire to get the body of their dreams and how to gain muscle fast is to do it safely and effectively.

Things You Need

A good source of food that you will requite in order to give you energy in to work-out regularly and aid in your muscle recovery are complex carbohydrates.

Good sources are:
* Potatoes
* Pasta
* Rice
* Cereals
* Couscous
* Yams

Steps

1. Limit your reps to 10. Do not go beyond 10 reps because you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. In your work-out you need to employ the maximal amount of muscle fibers in every set.
2. Gain muscle by switching to heavy lifting mode. Every single set and every single exercise. Work out with heavy weights and never go beyond 10 reps.
3. Increment your strength by 5% every two weeks. Track your progress and do not repeat the same routine using the same weights all the time. Your muscles are engineered to tolerate stress so put them under stress and let them grow.
4. Aim for a minimum of 5% strength increase every two weeks. You might aim for bigger increases with larger muscle groups like legs and back versus smaller muscles like triceps and biceps. Keep focused and have the goal in mind that in six months from now, you will be over twice as strong as you are now! It is a good idea writing down your strength goals for the six months ahead and then work from your starting point. If you are currently dead lifting 140 lbs, aim to be dead lifting 280 lbs over the next few months!
5. Work-out only one exercise per muscle group. Consider this typical day in the gym. Today is your legs day. Your first exercise is the leg curl. You perform your first set with 155 lbs, second set with 175 lbs, third set with 195 lbs and fourth set with 215 lbs.
6. Strictly stick to 3 to 5 sets per muscle group. Understand that if you are doing more than 3-5 sets per muscle group, alarm bells should be going off in your head. If you work-out the first 1-2 sets at 85% maximum effort, the 3rd set at 95% maximum effort and the 4th (and sometimes the 5th) set at 100% maximum effort, Know that it is only this last set that produces the greatest muscle growth. Anything beyond the last set mentality that you have to keep going until you explode, simply burns out the muscle and delays your recovery time to work on that muscle again.Add 5-10 extra pounds more than your previous set.
7. Gradually shorten your work-out times. Know that if you really want to increase your muscle density and move your fitness to new heights, you need to work-out outside your comfort zone.This can be achieved if you increase your work rate but taking less time do it. The results will be that your work capacity will increase. Work refers to the number of sets, reps and poundage within your work-out.
8. Try to complete a work-out,it in less time. Decrease your rests. Move between exercises faster. If you do this, don't be shocked if you feel out of shape!

Tips

1. Limit your reps to 10 only
2. Increment Your Strength by 5% Every Two Weeks
3. Work-out only one exercise per muscle group
4. Strictly stick to 3 to 5 sets per muscle group
5. Gradually shorten your work-out times

Warnings

1. If you never worked out before consult with a doctor before beginning your workout routines. Do not begin one if you have any serious health problems.
2. Work out with a partner to prevent injuries, and for encouragement to push your limits every inch of the way.
3. If you experience discomfort like numbness, tingling sensations, dizziness, palpitations you must stop immediately. These are warnings signs that your body is giving you to let you know that it has gone past the safety threshold