Do you truly know how to build muscle and gain weight fast?
If you knew how to build muscle then the underweight jokes would have ended long ago. If you knew how to gain weight rapidly then the blank stares would stop when you tell someone you work out with weights.
And if you knew how to gain muscle and gain weight fast you would no longer frustrated that the scale has not budged upwards since you first started lifting.
If you were not gifted with muscle friendly genes than does it makes sense to follow a program by someone who builds muscle even when they sneeze? You must accept the fact if you have muscle ‘unfriendly’ genes you must be prepared to play by a different set of rules if you want to build muscle and turn heads!
Here are a few simple tips to show you – the thin guy – how to gain muscle and gain weight fast:
1. Train like a barbarian!
Here are some tips on how to ‘train like a barbarian’:
1. Treat every single set like it is your last set.
2. Treat every single rep like your life depends on it.
3. Wear a stop watch and ensure that you keep the rest period honest.
4. Wear a sweater so you can’t stare at yourself in the mirror.
5. Wear a head set on that tells others ‘do not disturb.’
6. No girl friends allowed or wimpy guy friends who are going to compromise the intensity of your workout.
7. Train with an intensity that scares the gym shorts off of every person in your path.
2. Give your muscles a reason to grow!
There are two forms of training that must be cycled in a successful weight training program: HEAVY! And VOLUME! Put everything into lifting heavier weights and getting as strong as possible and expose your body to as much work possible in the shortest period of time.
3. Commit to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occurring again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.
4. Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight.
5. You should focus on stretching at least half the amount that you lift weights. One of the biggest mistakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries.
6. Avoid supplements that have not been around for longer than 3 years. I learned this philosophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time.
Build Lean Muscle Fast
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