Gaining muscle mass should be easy right? Just lift some weights, eat huge amounts of protein and voila, gains. If only it was that easy because there is a lot more to muscle gain. In this article we’re not only going to reveal how to gain muscle, but how to gain muscle fast! Let’s find out what you need to do.
Training To Gain Muscle Mass
If you want to put on muscle you need to train and you need to train hard, but you also need to think about your training routine. The aim of this article is to discuss how to put on muscle mass fast and this means you need to train in a certain way.
✓ High Weight, Low Reps
The best way to put on muscle mass fast is to lift heavy weights for low reps. This means 5 sets of 5 reps becomes the most productive way of building muscle. To lift the extra weight increase your rest times between sets to around 2 minutes so you can keep pushing for 3-5 reps even on your final set.
✓ Go Until Failure
You should be looking to go until failure on each set. Your final rep should be a real struggle and you should be giving everything you’ve got to complete the rep. Training until failure will increase the breakdown of muscle fibers and therefore stimulate more growth.
✓ Get Yourself A Spotter
There’s no way you can train until total failure without a spotter to help you complete that last rep. Find a training partner who’s as equally committed and driven as you, if not more driven, and push each other on each set. Make sure that on that last rep your spotter is helping you just enough to complete the rep, but make sure the tension is still going through your muscles.
Having a spotter can really help you to push yourself on exercises such as barbell/dumbbell bench press and shoulder press. With a spotter you should be able to complete 1-2 reps more than you would alone, and this makes all the difference when it comes to increase muscle mass and strength.
✓ Push Yourself
The only way you’re going to put on mass is by pushing yourself. There’s no point picking up the same weight week after week. You need to be looking to increase the weight you’re lifting by around 5-10% each week. This means you need to track your progress. You need to know what you were lifting last week, as this is the only way you can push yourself in the next session.
If you were benching 200 lbs for 5×5 last week then you need to be benching 210-220 lbs this week. If you stick to this then you will put on some serious muscle mass fast.
✓ Maintain Form
There is a balance between continuously upping the weight and completely losing form. One of the most common mistakes is people up the weight to quickly, lift with poor form and this can cause serious injury. Go into the gym with a knowledge of how to correctly perform exercises. It may be a good idea to get someone to film yourself so you can see how you’re performing each exercises.
Sometimes how you think you’re lifting is not how you’re actually lifting and by filming it and seeing it you can make the correct tweaks to fix your form and this will maximize your gains.
You can train as hard as you like in the gym, but if you don’t have the right diet then you will not see the the gains you want to achieve. The most important thing when trying to put on mass is to increase your protein intake and your carbohydrates. This can be done through food or supplements. It doesn’t really matter how, as long as you’re getting the nutrients you need.
Supplements can be a very convenient way to increase your nutrients especially on the go. A post-workout protein shake should become routine if you want to put on muscle mass.
Take Home Message
Putting on muscle mass fast is not easy. You have to push through that mental barrier and not give up. It will hurt. Your body will hurt. But it will be so worth it in terms of increased size and strength. The important thing to remember is that this training regime is more suited to a bulking phase of training and is certainly not the best way to build a lean physique. But if putting on mass is your goal than here is what you need to do.