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Training for Fast Muscles Gain

Training for fast muscles gain doesn’t need to be complicated. In fact, most trainees overcomplicate their training end up achieving very little results. I do believe, however, that certain elements need to be in place in order for a muscle building program to be effective.

Train Large Muscle Groups

One the biggest mistakes I see in training for fast muscles gain is that the muscles of the legs and back are often neglected. Many gym goers will pound out set after set of “chest and tris” but will often under train their backs and legs. The legs and back have large amounts of muscle and offer the greatest opportunity for fast muscles gain . Focus on training your back, legs, and chest/shoulder for the majority of your training. Train arms, calves, abs, and other small body parts to balance your routine.

Free Weight Compound Movements

Train free weight compound movements for fast muscles gain. What is a compound movement? Compound movements are exercises that require two or more joints to complete. They often, either directly or indirectly, stimulate multiple muscle groups. The squat is a great example of a compound movement and, in my opinion, is the greatest exercise for fast muscles gain. In order to complete a squat, one must bend at the knee and hip joints. Not only does the squat target the legs, it also hits the glutes, core, lower back, and traps. Great examples of compound movements are squats, deadlifts, bench presses, overhead presses, rows, and all their variations.

Progressive Overload

Progression is also a critical element for fast muscles gain. Progression is improving a variable to each successive training session. This variable could be increase weight, increase the number of reps, or decrease the rest time in between sets. You must improve upon the workout you performed the previous week. This is called Progressive Overload. Let’s say I performed 400×5 in the squat last week. This week I need to improve on that 400×5 or my body will have no reason to get stronger, thus no fast muscles gain. A couple ways to improve 400×5 would be to do 405×5 (increase weight) or 405×6 (increase rep).

Effort Later in the training cycle it will become more difficult to improve on last week’s performance. This is where effort comes in. This could be your make or break point for fast muscles gain. You will have sessions where everything is not clicking and you will have to dig a little deeper to reach your goal. Will you make that 8th rep when rep five felt so heavy? This is effort.

I hope you enjoyed this article and found something that may be missing in your training. Do you need an effective program that will pack on slabs of muscle without relying on a bunch of worthless supplements? Check out Training for Fast Muscles Gain

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