1. Never Perform More Than 10
Reps.
If you are lifting weights beyond 10
reps than you are emphasizing your slow-twitch muscle
fibers which have the smallest opportunity for muscle
growth. You are a hard gainer and you need recruit the
maximal amount of muscle fibers in every set. Always
choose your weights knowing that a 11th rep is forbidden
and trespassing into 'skinny land.'
If you really want to gain muscle fast
than get your mind into heavy lifting mode. Every single
set and every single exercise. Keep the weights heavy
and never more than 10 reps. Approach every workout
knowing that you are going to be venturing into new
territory and waging war on your skinny genetics. I
recommend these workouts with a workout partner so you
can eliminate any safety issues, not slack off and push
your limits every inch of the way.
2. Reduce Your Workout Time
Perform more work in less time and you
have increased your work capacity. Work refers to the
number of sets, reps and poundage within your workout.
Who is fitter? The guy who can do 4 sets of 185 pounds
bench press with 30 second rest or the guy who can do 4
sets of 185 pound bench press with 90 second rest? The
one who can do the same amount of work in less time.
Guess who is more muscular? The one who has a higher
work capacity.
Next time you enter the gym, try to
complete your current workout in less time. Take shorter
rests. Move from one exercise to the next much quicker.
Don't be surprised if you feel out of shape! This is one
of the easiest tips you can take away to increase your
muscle density and take your fitness to a new level. Be
prepared to humble yourself and get out of your comfort
zone.
3. Do Only One Exercise Per
Muscle Group
Only one? Yes, only one, unless you
want to buy into the notion that you must mutilate a
muscle for over an hour to get any growth out of it.
Consider this typical day in the gym. Today is your
chest day. Your first exercise is bench press. You
perform your first set with 185 lbs, second set with 205
lbs, third set with 225 lbs and fourth set with 245 lbs.
Assuming this is your max weight for
the desired number of reps, is it not safe to say that
you have used the maximal number of muscle fibers? Your
goal is to simple spark your muscles into growth. Not
exhaust them to death. Once they experience a unknown
assault (stimulus), your body will be forced to adapt
and create new muscle to prevent future assaults!
Therefore, your take home lesson is this: Once you have
out performed your last workout, it is time to move onto
the next exercise.
4. Do No More Than 3-5 Sets
Per Muscle Group
I question a hard gainers workout
intensity if they must do more than 3-5 sets per muscle
group. Now if you are using anabolic steroids or have
muscle friendly genes than you can safely dismiss this
advice. Remember, learning how to gain muscle fast
for the hard gainer requires following a new set of
rules.
Consider the first 1-2 sets at 85%
maximal effort. The third set at 95% maximal effort and
the fourth (and sometimes fifth) set at 100% maximal
effort. It is only this last all out set that
contributes to the greatest muscle growth. Anything over
and above this last go till you blow set simply exhausts
the muscle beyond reason and delays your recovery
ability to hit the muscle again. It is this last set
that you should perform at least 1-2 extra reps or 5-10
extra pounds than last workout. Mission accomplished.
You have sparked your muscles into growth. Time to move
on.
5. Increase Your Strength 5%
Every Two Weeks
One of the biggest mistakes I see hard
gainers make in the gym is not track there progress.
They return week-after-week to simply rehearse the same
workouts with the absence of progress. How do you expect
to gain muscle fast if you continue to lift the
same weights each workout? Your body is designed to
tolerate stress. Assault it and let it get bigger.
Assault it and let it get bigger. It's a simple concept.
So your take home message is to aim
for a minimum of 5% strength increase 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,
you will be over twice as strong as you are now! I would
actually recommend writing down your strength goals for
six months from now and than work backwords. If you are
currently dead lifting 135 lbs, aim to be deadlifting
270 lbs over the next few months!