How to Build Muscle Fast - Weight Training and Tips

Gaining mass does not have to be the most daunting thing around, but that certainly doesn't mean its going to be quick.

This article is for anyone that is just starting up with gym training and Bulking up. It is specifically helpful for anyone that is at the beginners stage and you want to gain muscle, increase your power, stamina and self confidence. Also if you just want to be able to buy clothes in order to show off your body, instead of cover it.

But building muscle goes far further than just aspiring to look better. By putting on muscle you are essentially strengthening your body. This will lead to imporvements in the standard of your life, lowering body fat and will reduce the chances of you experiencing from bad health as you age.

The most important thing you need to know for successfully building muscle is the use of Progressive Resistance:

Basically if you do the same thing every time you are exercising, then your body will become familiar to it and won't have to work as hard. By not constantly forcing the body to push itself to the maximum you are giving to no reason to adjust, i.e. build muscle.

The biggest secret of body building and weight training is the principle of Progressive Overload.

When you raise the amount of weight you use when lifting, the fibres of the muscle adjust in order to be better equipped to deal with the strains put upon them. This will result in increases in muscle strength and mass.


The best way to achieve Progressive Overload is Pyramiding:


Example Routine using
Pyramiding:

Exercise Squat


Week 1.

Set 1: 12 reps of 90 lbs

Set 2: 10 reps of 110 lbs

Set 3: 8 reps of 130 lbs

Set 4: 6 reps of 170 lbs



Week 2.

Set 1: 12 reps of 105 lbs

Set 2: 10 reps of 130 lbs

Set 3: 8 reps of 175 lbs

Set 4: 6 reps of 195 lbs


Pretty easy isn't it? Naturally drop the number of reps you do, as you increase the weight every set. You will experience progressive resistance every set, and every resulting workout as you start to increase the amount of weight you use by 10% than you used the other week. The increases in weight in the example above are slightly exaggerated, you get the idea of what you need to do and provides a template for your workouts. Simply add to the weights with what you can manage without letting your form suffer.

As you raise the amount of weight you use over time, you force the muscles to change to the ever increasing demands put upon them.

With Pyramiding, your muscles are training at an intensity close to their full capacity which forces the fibres to increase in strength and, in the long term, mass.

Overloading is the most important Vital starting block for building muscle, and is something you must use otherwise you can forget about any other principles you may learn.

Remember, weight training is not an endurance sport, its about peak intensity based on the principle of overload. Your muscles will grow when you lift more weight than you have done previously. They will not grow if you just use the same weight and the same amount of sets as you did the last couple of weeks.

When your muscles get to the point they can no longer perform to the maximum, its time to either stop working out or work out a different body part.