Sep 9, 2007

3 Simple Ways to Gain Muscle Faster

By Travis Werbelow

It doesn’t matter if you are just starting out, or have been going to the gym a few times a week for the last few years, at some point you are going to want to gain more muscle and at a faster rate. These three tips: Spend less time working out, don’t skip the warm up, and track your progress, will help you get the body you desire.

Firstly stop spending so much time lifting. This may not sound like a good idea. You might be thinking that spending more time lifting, means more muscle gain, well this is not so. Your body has a certain limit of stress that it can take and once that limit is passed your recovery time will be longer. Your goal in the gym is to “spark” your muscles into their growth stage, once you have done this, there is nothing more to do.

This can be obtainable by:

Working out no more then 3 days a week

Spending less than an hour lifting

Performing 5-7 sets for your larger muscle sets (chest, back, thighs)

Performing 2-4 sets for your smaller muscle sets (biceps, triceps, abs)

If you can stick to spending less time at the gym, you’ll be able to see some promising results.

Secondly, make sure that you don’t skip the warm up. Once you get into the gym, you are ready to lift, that’s understandable. However in order to get the most out of your work out, a warm up is a must. A warm up will get your heart rate up, your muscles ready to lift more weight, and your mind ready as well. A sample warm up could be, doing some sort of cardio exercise such as running or biking for about 5 or so minutes, just to get your heart rate going. Next you’re going to want to spend about 15 minutes warming up the muscles your planning on working out that day. For example if your going to be focusing on your chest, you’re going to want to do 5 sets of bench press in the following way.

Set 1 50% X 10 reps

Set 2 60% X 6 reps

Set 4 80% X 3 reps

Set 5 90% X 1 rep

The percentage is the percent of how much you’re going to be lifting during your normal workout. For example if your are going to be pressing 200 lbs, then your first set would be 100 lbs and so on. Getting the proper warm up done every time you workout, will increase your muscle gains greatly.

Lastly track your progress. This might seem easy and simple to do, however how many people do you really see with a pen and paper at the gym, probably not to many. Why would you want to track your progress? Well let’s say that one week you bench pressed 200lbs, then you did the same the next week because you forgot what you had lifted the week before. Doing this, you will see very little progress. Your goal should be to lift more then you did the week before. When you track what you lifted, then you know exactly what to lift the following week in order to get the results you are looking for.

If you start using these 3 simple tips when you work out, you should start seeing some great results.
If you liked this article and would like to learn even more, head over to where you will find more articles, a free eBook and much more information on gaining muscle quickly.

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