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Tips for Building Muscle Mass Fast

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There is no doubt that if you are reading this article that you know very well that the only way to grow muscle is to get stronger, lift heavier weights or increase volume and intensity. But building muscle does not require a super scientific diet or a qualified personal trainer to write you a program.

If you can read, then you can plan and execute your own workout program which is why we will list a few important tips that you will need to ensure success. The tips listed below are not in any specific order but the sensible application of these tips will guarantee your success in building more muscle.

Before we list the important tips to increase muscle while training it must be assumed that you are eating at least 1 gram of protein per pound of bodyweight. You also need to make sure that you are taking in a good pre-workout meal or protein shake about half hour before you train.

It must also be assumed that you are aware of the importance of eating a good quality post-workout meal and that you are keeping yourself well hydrated at all times drinking at least 12 glasses of water a day. The last aspect of treating your body correctly to ensure muscle growth is to ensure you get adequate and good quality rest and recuperation.

Tip #1: Rest-Pause Sets

A simple but often forgotten concept where the lifter selects a weight that he/she pushes out 4 or 5 reps and then racks the bar to rest for about 15 seconds before continuing with the same weight squeezing out more reps. Rest-pause training allows the lifter to approach fatigue extremely fast in order to only concentrate on the reps that count.

Tip #2: Mechanical advantage of drop sets

The idea of drop sets is more than just failing on a weight and then going lighter. The mechanical advantage of doing drop sets can be effectively used by performing movements that you are weak at before moving to movements that you are strong. An example would be the difference between doing close-grip pull-ups and wide-grip pull-ups. You would probably be a lot stronger on close-grip because of the mechanical advantage but if you started a back workout doing wide-grip pull-ups and then move to close-grip this would be a drop set.

Tip #3: Complexes

Complexes are taking super-sets or giant sets to the next level. This is an advanced technique and should not be done by people who have been training with weights for less than 6 months. Selecting a body-part and doing 3, 4 or even 5 movements in a row without stopping is doing a complex.

For example, you would select a power movement of the body-part you want to train for 3 or 5 reps. Then add a strength movement doing 6 to 8 reps and then move onto an isolation movement doing 8 to 12 reps. You would then complete the complex by doing a bodyweight movement to failure.

Tip #4: Negatives

You will be 60% stronger on all eccentric movements done with bodyweight or a weight. This is called a negative movement because the muscle is lengthening and not shortening which is a concentric movement. When starting to use negatives for the first time only do one movement at a time as it will cause muscle soreness the next day until you get used to it. Slowly lower the weight for 5 or 6 seconds.

Tip# 5: Time under tension (TUT)

Muscle increases in size because of the time it spends under tension. If you concentrate on your tempo when doing a movement making sure every set is between 25 or 30 seconds, you will be putting yourself at the best advantage to gain muscle.

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