How To Gain Muscle Fast – Slow Down and Rest

We all want quick results and often feel frustrated when we see other guys working out half as much yet getting three times the muscle gain. How do these guys know how to gain muscle so fast? Therein lies the secret to their success and our unfortunate lack of progress. The Secret – “They train less and we train too much!”

It comes as a big surprise to most skinny guys that they probably train too much, but 9 times out of 10 that is their big sticking point – over training. They are not giving enough time for their muscles to grow between training sessions. This is so contrarily to what you would expect – in order to gain muscle fast you need to rest as well as train hard. Let the muscles grow.  However, this does not imply shirking on maximum effort while at the gym. Muscles won’t grown if they are not subjected to increasing intensity of training over time. After you train in the gym you need to rest that muscle group until it is fully recovered.  By recovering fully you will have gained more muscle and therefore the strength to up the weight and intensity on your next training session. Never exercise the same muscle every day for weeks on end – you will never be able to increase the weight.  Ideally setup a split routine so that each major muscle group is only trained once per week. e.g. Back/Biceps one day, Rest day,  Chest/Triceps the next, Rest day, Shoulders/Legs the next. Then repeat the same the following week.

You must get at least 8 yours of sleep a night for your muscles to grow. The level of intensity required to gain muscle mass means you will be pretty exhausted at the end of the day. Your muscles don’t grown when your training – they grow when you sleep. One of the reasons we recommend against training in the evening is that it is difficult to get to sleep when your body is pumped up after a session at the gym. If possible exercise in the morning or at lunch time.

Finally, when you work out at the gym don’t treat it as a race. Concentrate on the muscle you are exercising with every single repetition. Don’t think about the weight or impressing those around you. Slow down at the top of the movement and squeeze or tense the muscle for a few seconds. We are not implying that you increase the rest time between sets, try to minimize the rest time for increased stress on your muscle. Intensity of effort at the gym is important. You will have time for rest later.

So take it easy. Enjoy life.  Apply our tips to your training routine to gain muscle fast; never exercise if your muscles have not fully recovered, get plenty of sleep and slow down and feel the muscle when exercising.