A common mistake that hard gainers make in their work-outs is not to track their progress. They consistently day after day, week after week, work-out after work-out waste their efforts on the same routines with no apparent progress. How do you expect progress in gaining muscle fast if you repeat the same routine using the same weights? Your muscles are engineered to tolerate stress. In the rest phase they grow. Thus the secret is to put them under stress and watch them grow. Put them under stress and let them grow. And so on. It's a no brainer. Remember to aim for a minimum of 5% strength increase every two weeks. You might aim for bigger increases with larger muscle groups like legs and back versus smaller muscles like triceps and biceps. Keep focused and have the goal in mind that in six months from now, you will be over twice as strong as you are now! It is a good idea writing down your strength goals for the six months ahead and then work from your starting point. If you are currently dead lifting 140 lbs, aim to be dead lifting 280 lbs over the next few months!
For more infrmation on Vince's programme click here.
Wednesday, 3 October 2007
1. Limit your reps to 10 only
Here is a list of the 5 steps to gain muscle fast as recommended by Vince DelMonte, a skinny guy muscle building expert and the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain.
This is a golden rule. If you go beyond 10 reps then you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. In your work-out you need to employ the maximal amount of muscle fibers in every set. Remember that if you could do an 11th rep this means you haven't selected your weights appropriately. In order to gain muscle you need to switch to heavy lifting mode. Every single set and every single exercise. Work out with heavy weights and never go beyond 10 reps. I recommend you work out with a partner to prevent injuries, and for encouragement to push your limits every inch of the way.
Keep posted for the next 4 steps. I will be publishing them in the coming days.
This is a golden rule. If you go beyond 10 reps then you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. In your work-out you need to employ the maximal amount of muscle fibers in every set. Remember that if you could do an 11th rep this means you haven't selected your weights appropriately. In order to gain muscle you need to switch to heavy lifting mode. Every single set and every single exercise. Work out with heavy weights and never go beyond 10 reps. I recommend you work out with a partner to prevent injuries, and for encouragement to push your limits every inch of the way.
Keep posted for the next 4 steps. I will be publishing them in the coming days.
Tuesday, 2 October 2007
5 Steps to Gaining Muscles fast
The main question by those tired of trying to shape up their bodies, but with no results, or even those starting their journey into fitness is how can I gain muscles fast? The reasons are varied, some want to look good for their vacations. Some want to get their body to peak levels to enter and win competitions they always dreamt of winning. Some want to walk down the road with their heads held up high and command respect. And the list goes on.
However, what every single hard gainer should not forget in their desire to get the body of their dreams and how to gain muscle fast is to do it safely and effectively.
Hard gainers do not despair! I have got some news for you. I am pleased to say that learning how to gain muscle fast, safely and effectively is actually not as tough as you might be led to believe but also is not a walk in the park either. The key is not to work harder but smarter. However, don't read this as an excuse for “wimped” work-outs. I am referring to the bigger picture of training more intelligently.
However, what every single hard gainer should not forget in their desire to get the body of their dreams and how to gain muscle fast is to do it safely and effectively.
Hard gainers do not despair! I have got some news for you. I am pleased to say that learning how to gain muscle fast, safely and effectively is actually not as tough as you might be led to believe but also is not a walk in the park either. The key is not to work harder but smarter. However, don't read this as an excuse for “wimped” work-outs. I am referring to the bigger picture of training more intelligently.
Friday, 28 September 2007
How to build up muscle fast
Hey! Great that you have taken the time to read my blog.
I will endeavor to write about health and fitness issues that you can benefit from.
My first entry is my journey into fitness and how I have decided to make some changes to the way I looked. Basically, I wanted to bulk up faster, I wanted to actually see my biceps swell, my abs ripple. You, know what I mean. Basically, I was fed up of countless hours in the gym without seeing any substantial results.
It seemed that no matter how hard I tried, I could only achieve mediocre gains and my physique wasn’t where I expected it to be. I figured out that I need to work out smarter and I needed a system backed up by science to help me out. A no nonsense approach, direct and to the point. So I decided to step up my efforts by starting out at the very beginning. And the beginning was to research the field of muscle building.
Boy, what a ride! I bought magazine after magazine looking for exercises that could help me bulk up, but I did not find much. Then I tried the Internet. Soon was overwhelmed with the so called the “real deal” advice. Basically, there were thousands of bodybuilding hulks out there all jostling for my attention with their workouts, diets, tips and advice. All that I wanted was to zap through all the fluff, all the hype, all the B.S and get the real deal. My time was and is precious.
It was then after many hours and days of research I stumbled upon Vince’s program and coaching. It seemed that it ticked all the right boxes for me:
Easy step by step process to gain muscle fast
Exactly how much and how little to train for maximum results
How to eliminate training plateaus
Exercise “tricks” to get more out of my muscles
No more that 3 hours of weight training per week
Just a few simple muscle crunching sets
Substantial results in less than 6 months
Basically, what you need to know right now is that I got myself into the gym armed with these completely new tactics that I discovered after reading Vince's e-book, and the results were amazing. My very first workout was a clear indication that my previous efforts were only droplets in an ocean.
I thought my workouts were pretty tight but I was so off target. Once I started training this whole new way, it was absolutely unreal. I was using heavier and heavier weights each week. All thanks to these simple muscle building tips I had discovered from Vince. I began to see and feel a difference in my body. My muscles got thicker and denser.
The good news is that after following the program I actually added over 12 inches to my entire frame and gained over 20 lbs of muscle mass. Although these stats for me are pretty huge, there are other guys out there achieving even greater results with the same system.
If you guys like me are interested in results and would like a simple but effective system to follow that delivers check this out http://www.howtobuildupmusclesfast.com/
I will endeavor to write about health and fitness issues that you can benefit from.
My first entry is my journey into fitness and how I have decided to make some changes to the way I looked. Basically, I wanted to bulk up faster, I wanted to actually see my biceps swell, my abs ripple. You, know what I mean. Basically, I was fed up of countless hours in the gym without seeing any substantial results.
It seemed that no matter how hard I tried, I could only achieve mediocre gains and my physique wasn’t where I expected it to be. I figured out that I need to work out smarter and I needed a system backed up by science to help me out. A no nonsense approach, direct and to the point. So I decided to step up my efforts by starting out at the very beginning. And the beginning was to research the field of muscle building.
Boy, what a ride! I bought magazine after magazine looking for exercises that could help me bulk up, but I did not find much. Then I tried the Internet. Soon was overwhelmed with the so called the “real deal” advice. Basically, there were thousands of bodybuilding hulks out there all jostling for my attention with their workouts, diets, tips and advice. All that I wanted was to zap through all the fluff, all the hype, all the B.S and get the real deal. My time was and is precious.
It was then after many hours and days of research I stumbled upon Vince’s program and coaching. It seemed that it ticked all the right boxes for me:
Easy step by step process to gain muscle fast
Exactly how much and how little to train for maximum results
How to eliminate training plateaus
Exercise “tricks” to get more out of my muscles
No more that 3 hours of weight training per week
Just a few simple muscle crunching sets
Substantial results in less than 6 months
Basically, what you need to know right now is that I got myself into the gym armed with these completely new tactics that I discovered after reading Vince's e-book, and the results were amazing. My very first workout was a clear indication that my previous efforts were only droplets in an ocean.
I thought my workouts were pretty tight but I was so off target. Once I started training this whole new way, it was absolutely unreal. I was using heavier and heavier weights each week. All thanks to these simple muscle building tips I had discovered from Vince. I began to see and feel a difference in my body. My muscles got thicker and denser.
The good news is that after following the program I actually added over 12 inches to my entire frame and gained over 20 lbs of muscle mass. Although these stats for me are pretty huge, there are other guys out there achieving even greater results with the same system.
If you guys like me are interested in results and would like a simple but effective system to follow that delivers check this out http://www.howtobuildupmusclesfast.com/
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