Fast Muscle Gain Secrets for Hard Gainers Revealed
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Could you teach me fast muscle gain secrets?
Could you help me get ready for my first bodybuilding or fitness model competition?
Could you help me look like someone who actually lifts weights?
Could you help me build a body that turns heads and demands respect?
Could you teach me how to pack on an extra ten pounds of muscle mass before my next vacation?
As a skinny guy muscle building expert, I get approached with these questions daily. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do it safely and effectively.
Hard gainers, please listen up. There is hope for you!
I am happy to say that achieving fast muscle gains is not as hard as some would have you believe but it’s also not as easy as you might think either. You must be prepared to train smarter and not just harder or longer. Don’t get me wrong, I’m not talking about wimping out during your workouts. I’m referring to the bigger picture of training more intelligently.
Here is some of the most popular advice I give to the hard gainer when he wishes for fast muscle gain.
1. Never Perform More Than 10 Reps
If you are lifting weights beyond 10 reps then you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer, therefore, you need to recruit the maximal amount of muscle fibers in every set.
If you want fast muscle gains then you must get your mind into heavy lifting mode for every single set and every single exercise. Keep the weights heavy and never do more than 10 reps.
I recommend that you do these workouts with a training partner to eliminate any safety issues. That way you won’t slack off and be able to push yourself to the limit every time. Enter every workout knowing that you are waging war with your skinny genetics. You WILL WIN. Eventually.
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 stronger and fitter? The guy who can do 4 sets of 185 pounds bench presses with 30 second rest intervals or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.
The next time you enter the gym complete your workout in less time. Take shorter rests. Move from one exercise to the next quicker. Don’t be surprised if you gasp for air and feel out of shape. You are. Your strength and endurane will improve after a few workouts like this.
3. Do Only One Exercise Per Muscle Group
Only one? Yes, only one. Unless you buy into the notion that a muscle needs to be tortured for over an hour to get any growth out of it. It doesn’t.
Your goal is to spark muscle growth. Not exhaust them to death. Once your muscles experience an assault (stimulus), your body will adapt and create new muscle to prepare for future assaults.
4. Do No More Than 3-5 Sets Per Muscle Group
I question a hard gainers smarts if they think they need to do more than 5 sets per muscle group. I suppose if you are juicing yourself up with anabolic steroids then you can probably ignore this advice and do a hundred sets.
Remember, you are a hard gainer, not a steroid stud with perfect genes. Hard gainers need to follow different rules.
5. Increase Your By Strength 5% Every Two Weeks
A big mistake I see hard gainers make is to not track their progress. They go to the gym week-after-week and blindly follow the same workouts over and over again with the same lack of progress. How do they expect to gain muscle fast if they continue to lift the same weights the same way in every workout? Dunno.
Your goal is to shoot 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 about it, six months from now you could be twice as strong as you are now!
Do the math and calculate what your strength results could be six months from now using this 5% strength increase formula. If you are currently dead-lifting 135 lbs as an example, you could be dead-lifting 270 lbs six months from now. This is a guaranteed way to keep you excited about your workouts.
Conclusion
I learned a long time ago to question everything I read and hear. Learn for yourself by doing and not by talking about it. As a skinny guy once myself I defeated my skinny genetics and learned the fast muscle gain secrets for hard gainers. I trained smarter and not just harder. Will you?
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain.
Vince is a national fitness champion and specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.
