How to gain Muscle Weight Fast

Bodybuilding is different than weight lifting.  If you are a bodybuilder you are about symmetry, muscle proportion and definition, as well as size.  If you are a weight lifter, you are looking to get bigger and stronger. Period. There’s obviously similarities in how you build muscle mass regardless, if your ultimate objective is to be bigger.  This is how you do it fast!

If you are looking to have a “perfect” body, that requires a commitment and level of discipline carried out over an extended period of time.  Having the chisled “V” shape requires a total fitness program that factors in your age, gender, diet, rest and genetics.    Adding the most muscle in the fastest time period does not.  It requires a knowledge of the basic principals of weight lifting, nothing more.

There are two and ONLY two.  The first is to lift big.  By big I am referring to the big muscles. Back, chest, legs and shoulders.  Not abs and not arms.  Also not isolation moves.  Big moves.  Compound moves.  Moves that involve multiple joints and multiple muscles. Bench and military press, squats, rows, deadlifts and chin ups, or lat pull downs.  These moves give you the most growth for the effort.  If adding as much muscle as fast as you can is your goal why would you spend any time doing bicep curls or crunches?  They DON’T add muscle mass fast, if at all, for the average lifter.  I tell people if you think doing set after set of bicep curls builds muscle fast do just them for a month and let’s see how “big” you get.  Now do any of the previously mentioned exercises only for a month and let’s compare.  No contest.

The second  is lift heavy.  By heavy I mean HEAVY. If you can move the weight more than 6 reps then you are reducing the muscle mass building effect and increasing the time required to build it.  Why is 6 reps better than 10, 12 or, God forbid 16?  How much weight must you lift to do 16 reps?  How about only 6? What makes you stronger and bigger, lifting less weight or more weight?  A no brainer.  Yet a lot of people will tell you that 12 reps is ideal.  Here’s the simplest test of this principal, today we’ll bench 1200 lbs divided by your 12 reps.  Tomorrow we’ll bench the same 1200 lbs divided by my 6 reps.  Which do you think is “easier”?  Easier means, less muscle over a longer period of time.

Steve Robbins is editor and main contributor to www.muscleandhealth.org, www.gain-muscle-weight-fast.com and http://muscleandhealthorg.blogspot.com/. He has been a lifelong fitness enthusiast and has the rare ability to bench press twice his body weight and run a marathon in the same day. At the age of 51.


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