How to Gain Muscle Fast

Start with basic strength exercises. ^[1] Most exercises for the major body parts should start with the basics, multi-joint strength exercises that allow you to lift more total weight, such as using chest bench, deltoid machine, barbell for back and squat exercise for legs. This allows you to lift heavier weights in these exercises, while you are still strong and have enough energy to stimulate better muscle growth.

Do your best. High intensity training is the key to building muscle. Light exercises, even stretching, are not enough to create the right state for your muscles to break down and rebuild. Plan to exercise 30-45 minutes a session, 3-4 times a week (exercise every other day). It sounds like a surprising and manageable plan, but remember that in each workout, you must train at the highest possible intensity. Your muscles will certainly feel sore at first, but things will get easier when exercise becomes a habit.

• During each training session, lift the heaviest weight you can and do the right moves. Test your limits to figure out how much weight you should lift by performing different weights. You need to be able to do 3-4 sets of 8-12 lifts without putting the weight down. If you can’t do it, lower the weight. In general, about 6-12 lifts will stimulate muscle growth, while fewer lifts will help build strength rather than increase muscle size.
• If you can lift 10 reps or more without feeling your muscles burn, increase the weight. You will not be able to become more muscular unless you challenge yourself to the best of your ability.

Lift weights explosively. This means lifting weights at a fast pace, but lowering them slowly. ^[2]

Practice correct postures. To develop the correct skills, do all your lifts with the right posture. Beginners, try to keep weight lifting goals within your strength capacity. Practice the right habits for all exercises. Don’t do it the wrong way when you’re just starting out.

• You need to be able to complete all the movements in the exercise without having to lean on or change position. If you can’t, then you need to lift lighter weights.
• In most cases, you’ll start with an arm or leg stretch.
• Practice with a trainer for several sessions so you can learn the right moves from different exercises before working out on your own.

Alternate muscle groups. You won’t want to work the same muscle group with every exercise, or you’ll end up injuring your muscles. ^[3] Alternate muscle groups so that with each exercise, you train each hour with high intensity for different muscle groups. If you exercise three times a week, try the following:

• First exercise: work out your chest, biceps, and biceps.
• Second exercise: focus on your feet.
• Exercise three: work the abs and chest muscles again. ^[4]

Avoid constant repetition. If you keep doing the same thing over and over again, you won’t improve. You need to add more weight, and as you become familiar with the new weight, switch exercises. Be aware of the workout you’re doing and notice when your muscles don’t seem to have changed for a while; That could be a sign that you should change the weight.

Rest between workouts. For those with a fast metabolism, the rest period is just as important as the training. Your body needs time to build muscle without burning a lot of energy to perform other activities. Jogging and other cardio exercises can really hinder muscle growth. Instead, relax between workouts. Get a good night’s sleep to refresh your body for the next workout.

Develop the mind-muscle connection. Research confirms that modulating the mind-muscle connection can optimize the results of a workout. Instead of focusing on your routine, or the blonde girl next to you, try to get into the mindset of working out your muscles to help increase results. Here’s how to do that:

• Visualize your goal of muscle growth as you complete all of your lifts.
• If you’re lifting weights with one hand, place your other hand over the muscle you hope it will develop. Doing this can help you get a feel for exactly where your muscles are being worked, and help you refocus your efforts.
• Remember, it’s not the weight on the barbell that matters; It’s the effect that weight has on your muscles, leading to the increase in size and strength you’re after. This has a lot to do with how you think and what you focus on.