Simple Tips for Effective Muscle Gain

To a newbie bodybuilder or weight lifter, it can seem like bodybuilders gain muscle at a very fast rate. The new guy or gal wonders, "How do they do it?"

However, things are not always what they seem, but, a knowledgeble bodybuilder can gain muscle faster than you might think. So, just how do they do this and why can’t anybody have the same results?

A professional bodybuilder viewed a couple of months before a body building competition, will appear to have more body fat, and less muscle, than at competiton time and the muscles they do have won't be very defined. However, when competion day does come, you will see a body that is lean, muscular, and incredibly ripped.

So, just what are the secrets for fast muscle gain?

Well, not to disappoint you, but it's not really much of a secret.

If you don't gain muscle like a pro, it may just be that you are not properly doing the exercises and following the exercise program by the book. A lot of people make some of the same mistakes when it comes to building muscles and gaining muscle mass.

For example, many people believe that doing each exercise at a high rate of speed will increase their muscle mass faster.

However, this is actually an excellent way to slow down muscle growth!

Doing your reps at a slow, but steady, speed is one of the keys to muscle growth. Weight lifting is best done slowly. For example, when you do your bench presses, make sure to lift, and lower, the barbell in a slow, controlled, and smooth movement. In fact, the slower you go, the more muscle contractions there are. And, with more muscle contractions, the more you create the muscle strain which will, in turn, promote muscle growth.

We just mentioned "control". Well, this is another key to muscle growth. Never just move the weight you are lifting any way you can. Bad lifting form is not only inefficient when it comes to promoting muscle growth, but it is also dangerous and could result in muscle and joint injuries.

Many weight lifters trying to gain muscle mass rapidly use a weightlifting technique sometimes referred to as "cheating". This is using other, stronger, muscles to make the weight move. However, this does not actually exercise the muscles which are supposed to be doing the lifting. Cheating like this can actually delay muscle gain.

Many people think that eating lots of red meat is bad for you.

However, it is probably only going to be bad if you are a couch potato...or if you simply overindulge...which is true about any food. With the right regular exercise, meat, especially beef, will actually do you more good than harm especially in the area of muscle growth. Meat contains a lot of high quality, complete, protein and this protein promotes muscle growth and assists in muscle tissue repair.

It might seem counterintuitive, but resting is another important key to effective muscle gain.

Many have the misconception that exercising the same muscles everyday is the way to promote muscle growth. If a little exercise is good, then a lot must be better in their minds.

However, this the exact opposite of what you are actually hoping to achieve. Instead of promoting muscle growth, too much exercise and not enough rest can actually make your muscles smaller and weaker!

You have to realize that whenever you work out, you injure the fibers of your muscles.

Muscles are made up of bundles of these fibers. Believe it or not, exercise actually works to help you gain muscle because injuring the muscle fibers triggers the body to repair the damage by replacing it with larger and stronger muscle tissue. One "secret" to promote the fastest muscle tissue repair, and muscle growth, is with the rest we were talking about earlier!

It usually takes a human in basically good health two to three days for the muscles to repair and/or regenerate the damaged fibers. This is why, in strength training, you should never exercise the same muscles everyday. Give the muscles you have exercised a rest for at least two days.

This is why one of the most common training sequences for newbies especially is Monday - Wednesday - Friday. More advanced weightlifters and bodybuilders get more creative with things called "split training", "supersets", "running the bar", and others.

These are some of the more common techniques employed by bodybuilders all over the world and these are the techniques they actually use to gain muscles rapidly. While they do start bending things around as they progress, these are the first steps you want to pay attention to if you also want to gain muscles.

So, to recap, proper execution, control, high protein diet, and rest between workouts are some of the ways on how to promote muscle growth fast. With these simple tips, you can put yourself on track to gain muscle and strength in no time at all.

Simple Tips for Effective Muscle Gain

Page Updated 10:39 AM Monday, November 1, 2021
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