The cells of the muscles you are focusing on needs to be split and broken down. This happens when you are weight lifting.
The muscle goes through a recovery process. This is when you…
- Eat and
The two steps to gain muscle mass fast is common knowledge for muscle growth. Even though this information is pretty straight forward, there is a lot more to it if you want to see realistic muscle gains.
What many people don’t know is how to break down the muscle cells effectively and what is involved in the recovery process that makes or breaks muscle growth. This 2 part article will give you information that will help you grow muscle mass faster.
Maximum Muscle Growth
First thing we need to discuss is how to break down muscle cells for maximum muscle growth. Most people believe to gain muscle mass fast happens when you are lifting weights. However, the muscle only grows after the cells are split.
I know this may be a hard concept to understand so let me explain it in another way. Every time you workout, your goal should be to lift heavier or push out more reps then you did in the previous week. The reason is once you have worked out in the previous week, your cells were split in two during the process. The body rebuilds those muscle cells by the combination of proper food and at least 8 hours of sleep. Every cell you split in the previous workout is now strengthen. The reason why the body goes through this process is because it is preparing for that type of punishment the next time you workout.
Now, if you do the same reps and weight that you did the previous week, you will not cause the muscle cells to split and the recovery process afterwards will not be effective because there is nothing to repair. That is why it is important to improve on your efforts every week and to gain muscle mass fast doesn’t happen in the gym but afterwards when you recover.
The Right Way to Break Down Muscle Cells
Lets talk about how to break down the muscle cells during your workout. This has a lot to do with listening to your body.
A good sign to stop working out is if you feel a burning sensation or a pump (blood rushing to the muscle) in the muscle you are exercising. Once you feel that burning or pumping feeling in your muscle, stop the exercise. This is the first step to gain muscle mass fast.
If you continue working out while you feel the burn, over time you could stop the growth or even shrink the muscle. Listen to your body and only go one or two more reps after you feel that burning or pump sensation in your muscle. You’ll know you’ve got a good pump when your muscle feels swollen and your skin becomes tight around the muscle.
Techniques In Achieving The Pump
There are different techniques you can use to achieve this pumping sensation to gain muscle mass fast. One technique is called the Descending Sets. You can perform this technique on any muscle group to fully fatigue the muscle
To execute the descending set technique, start out with a warm up set. This will be a light to medium weight that will warm up the muscles you are about to work out.
For your first set after the warm up, start out with a weight that you can do around 8 to 12 reps before muscle failure.
In your next set, drop the weight by 10 to 20 percent and continue with the exercise. For example, if you had 100 pounds, you would drop the weight by 10 to 20 pounds for your second set.
There should be no rest between sets. Just the time it takes to switch the weight. Continue doing this on every set until you end up doing your last set with the bar or very little weight. If done correctly, the bar with no weight on it will feel just as heavy as your first set
Another technique used to get this pumped sensation to gain muscle mass fast is the quarter pump. This is when your rep is only half to a quarter movement of your normal rep.
Use the quarter pump only at the end of your last set when your muscles are fully exhausted and you can not perform another full rep. This will push your muscles past the point of failure and will help you break down more muscle cells
The quarter pump is a very effect technique to gain muscle mass fast but is dangerous to your muscles if you perform it for a long duration. Do not execute quarter pumps longer then it takes to feel the burn in your muscles. Once you feel the burn, you are done with that exercise.
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