Quick Muscle Gain
February 6, 2010 by Gain Muscle Mass · Leave a Comment
Do you know the secret to quick muscle gain? A lot of guys know that they need to hit the gym regularly and pay attention to their bodybuilding diets if they want to build muscle mass, but most of them really don’t have a clue how to stimulate muscle growth quickly and naturally. While all of the fundamental bodybuilding principles still apply, I feel that there is one specific thing that you need to focus on if you want to build muscle mass fast – implementing progressive overload intelligently!
Before I dig in too far, I’m going to make the assumption that everybody who is reading this post understands the importance of a well rounded bodybuilding nutrition program and equally well thought out bodybuilding workouts. These are critical to your muscle building success, without a decent diet and growth stimulating workouts it’s just not possible to gain any muscle mass at all! So make sure to read through all of the articles here at www.gain-muscle-workout-less.com and educate yourself about the fundamentals of muscle gain before you try to get too fancy and focus all of your efforts on a quick muscle gain program that has been designed for intermediate and advanced trainers. Not only will you have a hard time gaining any muscle mass at all using this approach, you’re almost sure to burn out and give up your goal of a more muscular body.
In my opinion, any type of quick muscle gain is part science, part art and part luck all wrapped up into one. Simply put, there is no way to build muscle mass quickly and naturally without having a really good understanding of your body, of how the muscle building process works and of course some good old fashioned luck always helps along the way! With equal contributions form each of these areas, you can build an impressive amount of muscle mass quickly and naturally, but you’ve got to be willing to put in the hard work to make it all happen.
“Nothing will ever change with your body until you decide that you’re willing to put in the hard work.”
One of the things that I like to focus on when I’m training clients who want to gain muscle mass quickly is the fundamental bodybuilding principle of progressive overload. Now the idea of progressive overload in and of itself is certainly nothing too revolutionary, it’s been around for a long time and I’d be willing to say that anybody who has aspired to a more muscular physique has at least heard of progressive overload. What I’ve found, is that nearly all of the muscle building power of progressive overload is locked away – until you understand how to implement it correctly. So the power of this principle is not in understanding what progressive overload is or how it works, but in understanding how to apply it correctly to your muscle building workouts!
If you don’t get this right, you’re not going to be able to achieve any sort of quick muscle gain naturally, you’ll just muddle your way in and out of the gym each day with little to show for your honest efforts. In the next few posts I’m going to detail my process for unlocking to power of progressive overload and teach you how this can lead to some quick muscle gain naturally…
Quick Muscle Gain Principle #1 – Train Hard And Heavy!
I know that training heavy is taking some fire in the bodybuilding community these days, but the fact remains…
Increasing the weight that you use for each exercise is the first way to overload your muscles and stimulate muscle growth. This is the first strategy that I implement when I am working with a client who wants to gain muscle mass quickly. To this day, I have never implemented this training philosophy either personally or with a client – who did not build muscle mass fast! While studies suggest that the best way to stimulate muscle growth is to lift heavy weights through a full range of motion for lower repetition ranges, I do realize that it’s not the only way to build muscle mass.
It is however the best place to start – especially if your goal is quick muscle gain!
In the beginning, lifting heavy weights provides the stimulation for muscle growth and allows you to prepare your body for more intense training sessions down the road. This is the repetition range that is idea for helping you gain muscular strength. In order to ensure that you’re lifting heavy enough weights to get this response (strength gain), keep your workouts in the 4 – 6 repetition range.
This is the repetition range that most power lifters train in. It will allow your muscles to gain strength, which will in-turn allow you to train with heavier weights for your muscle building sets. Of course this a very general guideline. You may find that your body responds better to slightly different repetition ranges and weights, but for the most part, the 4 – 6 rep range holds true as the best rep range for strength and power development.
While this style of training can help you pack on some serious muscle mass, there are a few caveats…
You will not stimulate any quick muscle gain:
1. If you don’t lift progressively heavier weights each and every workout (even if it’s just 2.5 lbs). If you continue to train with the same weights that you trained with in high school, your body will still look like it did in high school! Or…
2. If you don’t increase the number of repetitions you perform – with the same weight from your last workout.
This is what forces your muscles to grow. Progressive overload either in the form of increased repetitions or increased training weight. When you are just starting out, you’ll see the best results if you try to overload your muscles with increased lifting weights with each and every workout. Slow and steady increases in your training weight will allow you to get your body into decent condition without shocking your system too much.
This is the basic introduction to progressive overload that most aspiring bodybuilders get, so I know a lot of you guys are rolling your eyes right now, but hang in there. I feel that it’s important to tell the whole story and not just the advanced techniques. I don’t want to confuse any beginners who stumble upon this blog, so I’m starting at the beginning and following through until I’ve laid out my complete system for quick muscle gain in a way that anyone can benefit from it.
In tomorrow post, I’m going to cover my definition of progressive overload and start to get into my system of unlocking the power behind this principle. If you follow along and implement the steps along the way you’ll be headed towards some seriously quick muscle gain…I promise!
Your Friend And Trainer,
Nick
More Gain Muscle Mass News:
- Structure Your Body Building Workouts For More Muscle Growth! Your Bodybuilding workouts are one of the most critical...
- The 5 Pillars of Great Bodybuilding Wokouts – Part 2 Your bodybuilding workouts need to be designed to specifically...
- Gain Muscle Mass Now’s Most Popular Posts From Apr Did you miss out on some of the bodybuilding nutrition...
- How To Gain Muscle Mass If you really want to learn how to gain muscle...
- Bicep Workout Tips Everyone seems to be searching the web for the ultimate...
