. Would you teach me the best way to gain muscle fast? Would you teach me the way to pack on an additional ten to fifteen pounds of muscle mass before my next vacation? Could you help me get prepared for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? Would you help me build a body that turns heads and demands respect?

Being a scrawny man muscle building pro, I get approached these questions daily in my office. Each hard gainer I talk to wants to know how exactly to gain muscle quickly and the way to do safely and effectively.

Hard gainers, please pay attention! There's hope for you. I'm pleased to say that learning the way to best supplements to build muscle isn't as hard as some would make you consider but it also not as simple as you may think. But you have to be ready to train smarter and not harder. Do not get me wrong, I am not talking about wimping out during your workouts. I am referring to the large picture of coaching more intelligently.

Here is a number of the very popular guidance I give for the hard gainer when he wishes to gain muscle quickly.

1. Never Perform More Than 10 Reps.

If you're lifting weights beyond 10 reps than you are highlighting your slow-twitch muscle fibers which have the smallest opportunity for muscle development. You're a hard gainer and you also need recruit the maximal amount of muscle fibers in each set. Usually pick your weights knowing a 11th rep is forbidden and trespassing into 'skinny land.'

Should you actually need to supplements for muscle gain than get your thoughts into heavy lifting mode. Every single set and each and every workout. Keep the weights heavy and not more than 10 repetitions. Approach every work out knowing that you're going to be venturing into new territory and waging war on your scrawny genetics. I recommend these workouts using a workout partner so that you can remove any security issues, not slack off and push your limits every inch of the way.

2. Lower Your Workout Time

Perform more work in much less time and you've increased your work capacity. Work denotes the number of sets, repetitions and poundage within your workout. Who's fitter? The guy who can do 4 sets of 185 lbs bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one that can-do the same amount of work in less time. Guess who's more muscular? The one who has a higher work capability.

Next time you enter the gymnasium, try to accomplish your current work out in less time. Take shorter rests. Go from one exercise to another much faster. You shouldn't be surprised if you feel out of shape! This is one of the easiest tips you can take away to raise your muscle density and take your fitness to a new level. Be ready to humble yourself and get from your comfort zone.

3. Do Only One Exercise Per Muscle Group

Only one? Yes, just one, if you don't need to buy into the notion that you have to mutilate a muscle for over an hour to have any growing from it. Consider this typical day in the gym. Today is the chest day. Your first exercise is bench-press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.

Assuming that is the max weight for the desired number of repetitions, is it-not safe to say you have used the maximal number of muscle fibers? Your goal is to simple start your muscles into growing. Not exhaust them to death. After they encounter a unknown assault (stimulation), the body will probably be made to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you've out performed your last workout, it is time to go onto the next activity Read More.