A lot of people ask me the same question day in and day out, ‘I’ve lost a few lbs, now what is the best way to gain muscle quickly?’.
Unfortunately there is no instant ‘miracle’ to getting buff and strong straight away without cheating (I.E. steroids) but this is a big no, no due to health concerns as well as the losses you will face further down the line when the steroids stop.
However through dedication and hard work, you too can soon start building muscle in as little as two weeks you will see changes happening and strength and fitness increases thanks to a bit of hardwork, what I have done for you today is compile a few tips and tricks to help you gain muscle quickly.
Use proper form,
To develop precise technique, make sure that you do every repetition with good form don’t be sloppy with it. Beginner should strive to keep the rep target inside your own strength capacity. Find the right feel for each exercise that you do.Don’t train to failure when you are just starting out with each exercise, If you are having trouble getting your form right, see a gym personal trainer or refer to a guide online regarding proper lifting technique.
Form an exercise and weights routine plan that you can stick too, many of these are available for free online, or through a personal trainer,
These kind of plans are essential to aid any future development, especially long term success, without a firm plan in place you will not know whether you are coming or going at the gym.
Develop the mind to muscle connection. Research confirms that getting the mind to muscle connection right can fully optimize your results in the gym. Instead of focusing on your week, or the hot girl/guy stood next to you, strive to get into a muscle building mindset to help increase gains. Here’s how you do it:
- Visualize your target muscle growing bigger as you complete every repetition.
- If you’re doing the exercise with one hand, place your other hand firmly on the muscle you’re looking to improve. Doing this can help you feel exactly where the muscle is straining, and help you to increase your efforts.
Remember, it’s not the amount of weight your pushing or pulling that’s important; it’s the effect of that weight on the muscle being used that leads to increases in size and power. This has a lot to do with how you are thinking and what you are focused on right at this very moment.
Start out basic. Most workouts for your major body parts should be starting with some basic, multi-jointed exercises that allow you to lift more weight overall, such as the bench press for the chest, barbell row for the back, squats for legs and arm curls on a bar or individual weights for arms. This will allow you to lift a lot heavier on these particular exercises.
Know how much weight you should be lifting. To achieve hypertrophy or maximum muscle growth, you should be lifting weights that are heavy enough so that you can’t do more than 15 repetitions per set. If you can get to 15 without really trying, you should increase the weight for more resistance. If you can get to 15, but it takes some work, increase the weight some more. You should hit failure (which is the bodies peak of strength whereby you physically cannot lift anymore) around 12 to 13 reps if you are using heavy enough weights.
Utilizing forced repetitions. Forced repetitions are a good way to extend a set and maintain intensity beyond full muscle failure. When you reach the initial failure in a set, have a training buddy give you just enough assistance to help you get through another 2-3 more reps without over-helping you. By prolonging the set past the normal point of failure, you will have inadvertently optimized the stress placed on the muscle fibers and therefore overloaded the targeted muscles.
Only attempt forced reps during your last set of a particular exercise, since that will completely burn you out for that gym session. Research has confirmed that forced repetitions lead to greater Growth Hormone levels as well as enhancing fat loss,CAUTION! this should only ever be done with a spotter there to assist you as without, the results could be very dangerous as you will have used every last ounce of strength getting these out and could end up dropping something heavy on yourself or others.
Eat enough protein to support your muscle growth. A lot of people hit the dreaded plateau in muscle-building because they are not taking in sufficient nutrients to promote more muscle growth. Overall, your meals should be high in protein, low in fat, and moderate in carbohydrates. Here are a few sample meals:
Chicken, brown rice, green vegetable such as broccoli, water.
Steak, brown rice, green vegetable, water.
Fish (tuna, salmon etc.), brown rice, green vegetable, water.
Invest in some good whey protein,
I shall be posting more diet updates and tips over the coming weeks.
Stay hydrated at all times. Working out as hard as you have to in order to gain muscle can dry you out very quickly indeed. Counteract this by carrying a water bottle with you wherever you go, and drinking whenever you feel thirsty or feel a little dehydrated. Ideally, you should be consuming around 3 liters per day.(A big 1.5L bottle is ideal to help you work out how much you have drunk).
Give up sugary or fizzy drinks. They won’t help your overall fitness at all, and might actually hold you back when it comes to strength training, a proper diet is an essential requirement when trying to build muscle effectively as poor nutrition will definitely hold you back.
Get the tunes turned up! Listening to your favorite music while you train can make a world of difference in your strength and motivation, Invest in a decent portable MP3 player and make sure your play list is filled with plenty of music you like that gets you pumped up for your workout. Heavy metal or dance works wonders for those intense back days or a bit of trance music to give you that last little push.
Be patient. You won’t build huge muscles overnight, but if you work out hard this way at least 2 to 3 times a week for a month, you will definitely see a significant difference at the end of it, you’ve heard the term ‘patience is a virtue’ well that applies massively here.
If you’re a visual person, track your progress by taking photos and measurements of your targeted muscles before each workout begins. Make sure the camera is exactly the same distance from the muscle, and at the same angle, every time you take one (setting up a good camera stand in a spare room with a line marked on the floor helped me).
Before I leave you today I just wanted to share a few more tips to help you with your goals:
- Always use a friend to spot you on the more difficult lifts like the bench press. This move is high risk alone, and plus it always helps to have some support to get a few more reps out.
- If you don’t have weights or a gym membership right now and you haven’t done any weight training before, start out with push-ups and chin-ups. They’ll be sufficient for you to progress for now, a chin-updoorway bar can be had for just a few dollars.
- Stay motivated. Find a friend to join your workout, join a weightlifting forum, keep a journal of your progress, watch some motivational videos bodybuilding related or not and take in the message they share, Whatever it takes to keep you inspired, do it.
- Do Negative push up’s: start at the top position of a push up and very slowly lower yourself. Go as low as you can without touching the floor with your chest or stomach. Then get up and start again. This is a good option for when you’re not strong enough to do proper push-ups yet and just starting out.
- If you can do pull-ups, aim for a good set of 10-12 reps.
- If you can afford, join a gym and pay a monthly membership, (you are more likely to use something that is coming out of your own pocket)
- Actually do the hard-workand the results will be more than worth it!
Gaining muscle quickly is never an easy task and usually takes months maybe even years of hardwork and tears to get results, but if you follow the above guide you will start to see results quickly.
Feel free to comment below or contact me via email at firstname.lastname@example.org to discuss any further topics you may have or are looking for further advice.