If you want to learn the fastest way to gain muscle, you need to learn how to methodically increase your overall training volume without overdoing it. Through the execution of various sets and reps at a high volume you will be able to effectively fatigue your muscles, but not at such an extent that they are unable to recover. There is a fine line between just enough training and overtraining. Over training does you no good because your body will still be repairing yourself while you work it hard again. Some suggest that it is possible to just “listen” to your body - but that just isn’t the case. When you train to build muscle you are forcing your body to change when it just wants to stay at an even, comfortable level. Despite what many people tell you, you can expect to feel slightly fatigued when adding muscle. What are the signals you need to learn that will tell you that you’re overdoing it?

Learn How to Get Fast Muscle Gains Through Training “on the Edge”

The fastest way to gain muscle means pushing your body hard. The hardest thing about this is not the training itself, but knowing how hard is too hard, if you go too far you will simply be in a constant cycle of body fatigue. The goal then is to train on the edge. Here are some tips to help you avoid over-training and stay “on the edge”:

The Right Amount Of Cumulative Fatigue

If you push yourself too hard by lifting to failure every training session you will just end up with a failing body. Steroid users can get away with this because they are on steroids, but for a normal person it is a shortcut to disaster. Not only will training to failure lead to quick burnout, it leads to weaker muscles. Lifting to failure means that you have failed on the lift. Rather than building your body positively, this method will send a negative message to your nervous system that you are unable to lift that amount of weight. Over time this leads to weaker signals to the target muscle. Rule of thumb: never lift to failure and never do forced reps!

Spend 2-3 Months Aiming for Fatigue Alternated With 2-3 Months of Gaining Strength

Muscles that have become fatigued get broken down a little bit, however during your recovery period they will increase in size eventually. The problem with training to fatigue is that it isn’t the most effective way to gain strength. When you strength train, which is lower weights but higher reps, as opposed to higher weights and lower reps, you build the strength of the muscles up. Myofibrillar hypertrophy is the correct term for this. Strength training can increase your overall muscle density, giving you better-looking, strong muscles, however it is not as good at building really large muscles as other methods of training. So the best approach is to alternate periods of fatigue for the fastest way to gain muscle, but throw in low rep strength training to firm up those muscles.

* Don’t increase your calories - use a Creatine supplement instead.

Because your main objective is to gain lean muscle mass, it’s not a good idea to increase calories when you are working to gain muscle. A better approach is to eat at a maintenance level and then you will add muscle without body fat. To insure that you add muscle mass simply supplement with creatine. This way you will put on plenty of muscle and no fat, this truly is the fastest way to gain muscle.

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This entry was posted on Wednesday, August 4th, 2010 at 6:10 am and is filed under Massage Therapy. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.