The Quick Muscle Building Guide
This quality Muscle Building Guide has been written for the guy who might be on the skinny side and is under pressure to gain muscle. If you are ever going to be successful in quick muscle building, you must understand these key factors
Therefore, we can begin
1) Less than 10 Reps in a set
When you go over 10 reps in a set, you start to stimulate your slow twitch muscle fiber which depresses the potential for muscle development
We dont wish to be doing this The land of the 11th rep is a big NO, as the land of the skinny will expecting you. Keeping it “Heavy” is the name of the game if we want to build solid muscle mass, so the attitude you need to get yourself into is Heavy!!
In this zone, you want to be through all the exercises in your workout.
When you stick to the two rules of keeping sets less than ten, and keeping the weight heavy you can know that you are on your way to building muscle, guaranteed.A training partner when doing your heavy workouts is highly recommended. These will help you with such issues as safety, and motivation which are muchly overlooked. Lifting heavy weights is a must, and yes it is hard work but the rewards are so worth it!!
2) Reduction of Your Workout Time
It is a very vital part of your muscle building guide to try and reduce the time it takes you to do the work and even try and increase the workload. Work here refers to the number of sets, reps and healing period.
This concept is often overlooked.
Do you think you will have more muscle gain if you can increase your workload but lessen the time it takes to do the work? Absolutely! We suggest you do this with guidance of a trainer or a muscle building coach.
A case in point to make clear who the stronger guy here is. The guy who benches 185 pounds, at four sets of 8 with a 30 second rest between sets, or the guy who does just the same schedule but with a 60 second between sets?
Clearly the answer is the first guy as he is getting the same amount of work done in a shorter period of time.
So the idea to grasp while reading this muscle building guide, is the next time you train at the gym, or in your garage monitor your rest periods between sets with a stopwatch or timer of some description. If you have never done this earlier you will be astounished at the time variance between sets that you have been taking, especially near the 3rd or 4th set.
Old time seems to creep out a little at this point, and this is the decisive point where your muscle will get most growth.
{3) One Exercise for each Muscle Set}
That you should work your muscle cluster until it feels absolutely dead to get any muscle growth, is the theory out there which we feel is not much fun, and a little reckless to say the least. An example of a day at the gymnasium.
What better exercise to do this with than the bench press! Today we will be working obviously the chest muscle, the first set you lift a weight of 175 pounds, second 195 pounds, third at 210 pounds and forth at 225 pounds. Let’s just say this is the maximum weight for the set you have just done. It’s perhaps impossible that you have used the max quantity of muscle fibers. Igniting you muscle set into growth is what you are trying to do and not to rip them to shreds.
What happens when your muscle fibers go through an unknown attack, which means you actually feel like you are moving your muscle group to a new level, your body will naturally be made to adapt and generate new muscle to end future attacks. In conclusion, one exercise for that particular day will be adequate to stimulate the muscle growth in that chosen muscle group.
4)Maintain 3-5 Sets per Muscle Group
Many thin guys still astounish me when i see them at the gym knocking out 6 sets plus for each muscle group. You will have to follow another set of rules if you are ever going to be triumphant in building muscle if you are a hardgainer(someone who struggles to gain weight).
Hence this is how this tested Muscle Building Guide works. Just warming up, your first and second set are at 85% max effort. Third set is at around 95%, getting pumped now! Now this is the appealing part,¦your last set (and sometimes your fifth) are at your full 100% max effort. It’s not the case, as you would assume it would be the other way round as you would have more vigor at the beginning of your workout. The last set is where most of your muscle growth happens, believe it or not.
I know you are without doubt feeling worse for wear by your last set, but this is where you need to dig in and go hard. Remember your muscle gain occurs here so you know that your hard work is worth it.
5) Boost Your Strength 5% Every Two Weeks
This has to be recorded but the title speaks for itself really. Not maintaining a record of the weight he or she is lifting is another big mistake I see a person making . Hence critical to build muscle and going for that 5% every 14 days is a realistic objective.
If you stick to this one muscle building guide think how you will look in 6 months I would say pretty darn buff!
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