How to gain weight and build muscle mass
Article by Rob Maraby
How long you train at the gym affects the rate at which you can gain muscle mass or muscular weight!
There is a simple truth that most weight gain courses never tell you about and that is muscle growth is all about recovery!
Bodybuilding is not 90% nutrition; it is 99% recovery and 1% intensity!
Notice that I did not allocate any percentage to nutrition at all! I did this because nutrition is an element of recovery, but it is not the only element as the “experts” want you to belief!
The one percent allocated to intensity is crucial because intensity is what causes your muscles to respond, it is the stimuli needed to grow bigger muscles, and without the right intensity you cannot grow bigger muscles!
Intensity is defined as the percentage of possible momentary muscular effort being exerted.” (High-intensity training maintains that to stimulate optimal increases in strength and size one must train to failure, i.e., where he’s exerting himself with 100 percent intensity of effort. If one doesn’t train to failure, where does he cease the set? Stopping anywhere short of failure is inexact and arbitrary.
Once the intensity of your training is high and is at 100 percent you need to spend all your efforts on recovery to achieve growth! This means resting as much as possible, it means sleeping eight hours a day and it means spending less time at the gym!
How much time do you need at the gym to gain weight?
The duration of your workouts should be extremely short. In a high intensity workout, you should never train longer than 35 minutes! 25 minutes is best, 20 is even better and believe it or not 5 minutes is even better!
.Now some of the best gains I have ever made came from training 2 minutes at a go…true I have gained 3 inches on my chest in a month doing this,
Here is how I perform a brief workout that gave me incredible results!
I would stack my incline press with 315lbs and perform 20 reps, to failure, then rest pause 45 seconds and repeat the set for another 15 reps(to positive failure) and that is it for chest, I would then do the same thing for back and shoulders and call it a day!
It is unbelievable how strong this simple routine will make you, and in as little as a week, you will see gains you can be proud off!
But back to the duration of your workouts! You must train infrequently (train once or twice a week) and your workouts must be short, (15-25 minutes long0 this is all you need if you are taking all your sets to full momentary muscular failure!
If you are not doing this, why bother going to the gym! You are wasting your time! Because I assume you are after amazing strength and size gains and not there to pass time!Fact is, if you spend more than 45 minutes at the gym, chances are you are not training hard enough!
In short, train hard and train briefly and infrequently-then do all you can to recover and you will make amazing gains everyone can see!
Remember you can’t train hard and long, one has to give and it is hard training not long training that produces results you can be proud of!
About the Author
Rob Maraby is the author of the FastMuscles program; you can find more details of it at http://www.fastmuscles.com