2. Increment Your Strength by 5% Every Two Weeks

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.