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Five Tips to Gaining Muscle
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 you 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 limits every inch of the way.
2. Reduce Your Workout Time
Perform more work in less time and you have in 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 muscular? The one who has a higher work capacity.
Next time you enter the gym, try to complete you 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 our 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 tha gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185lbs, second set with 205lbs, third set with 225 lbs and fourth set with 245lbs.
Assuming this is your max weight for the desired of reps, is it not safe o 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! Therefore, your take home lesson in this: Once you have  out preformed you 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 below 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. Missing 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 bigger. OIt’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 back words. If you are currently dead lifting 135lbs, aim to be dead lifting 270lbs over the next few months!
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