Here are the tips to increase the muscle mass quickly without any side effects:
1. Never do more than 10 repetitions.
When you do over 10 reps when lifting weights you are emphasizing your slow-twitch muscle fibers which have less chance of developing muscle. You are a person who has trouble building muscle and you recruit the maximum amount of muscle fibers in each set. Always choose your weights knowing that the repetition number eleven is prohibited and that you are entering the 'land of the weak. "
If you really want to gain muscle quickly put your mind to work as heavy lifting. In every one of the sets and exercises. Keep the weights heavy and never do more than 10 repetitions. Make every year knowing that you're going to venture into new territory and waging a war on your skinny genetics. I recommend you do these workouts with a partner to be able to eliminate any security problems, not slow the pace and pressures your limits every inch of the road.
2. Reduce Your Time Training
Work more in less time and thus increase your ability to work. The work refers to the number of sets, repetitions and weight in your training. Who has better physical condition? Someone who can do 4 sets of bench press with 84 kilos with 30 seconds rest or someone who can do 4 sets of bench press with 84 kilos with 90 seconds rest? Whoever can do the same amount of work in less time. Guess who is more muscular? He who has a greater capacity for work.
The next time you enter the gym, trying to complete your current workout in less time. Take breaks shorter. Pasa exercise to exercise more quickly. Do not be surprised that you feel out of shape! This is one of the easiest tips you can take to increase your muscle density and take your fitness to a new level. Prepare to humiliate and out of your comfort zone.
3. Just Make An Exercise For Muscle Group
Just one? If only one country, unless you want to buy the notion that you maul a muscle for over an hour to not get any growth from it. Consider this typical day in the gym. Today is your chest day. Your first exercise is the bench press. You make your first set with 84 kilos, the second set with 93 kilos, the third round with 102.2 kilos and the fourth with 111.3 kilos.
Assuming this is your maximum weight for the desired number of repetitions, is it not safe to say that you have used the maximum number of muscle fibers? Your goal is simply turn on the growth of your muscles. Do not tire until death. Once your body experiences a stranger assault (stimulus), is forced to adapt and create new muscle to prevent future assaults! Therefore, the lesson that you take home is this: Once you've surpassed your last financial year, it's time to switch to the next exercise.
4. Do not do more sets per muscle group
I question the intensity of exercise that build muscle if it costs them to do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or possess genes related to the muscles then you can ignore this advice. Remember, learn how to gain muscle fast build muscle it costs required to follow a new set of rules.
Consider making the first 1-2 sets at 85% of your maximum effort. The third to 95% of your maximum effort and the fourth (and sometimes fifth) set at 100% of your maximum effort. The latter series is the only one that contributes to greater muscle growth. Anything you do above this range to exhaustion simply tired of more muscle and slow your recovery ability to exercise that muscle again. The latter series must make at least 1-2 extra reps or 2.2-4.5 kilos extra on your previous year. Mission accomplished. You on the growth in your muscles. It's time to move on.
5. Increase Your Strength 5% Every Two Weeks
One of the biggest mistakes I see who have trouble committing to become more muscular in the gym is not keeping track of your progress. Returning a week after another simply to perform the same exercises with the lack of progress. How do you expect to gain muscle fast if you keep lifting the same weight every workout? Your body is designed to tolerate stress. It is a very simple concept.
So the message I take home is to aim to increase your strength by 5% at least every two weeks. You could move a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you'll be more than twice as strong as now! In fact, I recommend putting your goals into force for six months from now and then working towards it. If you're currently doing with 61.3 kilos deadweight, aims to lift dead weight with 122.7 kilos in the next few months!
In conclusion, these five tips are not your typical bodybuilding advice. I learned long ago to question everything I read and listened. Learn for yourself by doing things not talking about things.