If you want to know the fastest way to gain muscle then it is simple, it revolves around training more but being careful not to over train. The idea is to fatigue the muscles with a high volume of sets and reps, but not so much that your body can’t recover. Experience teaches us how to identify that fine line between proper training and over-training. It is important not to over-train or your body cannot build new muscle properly because it will be too busy trying to heal itself instead. You can’t necessarily just listen to your body, like some would suggest. Your body wants to stay where it is at, so forcing your body to put on muscle is an uncomfortable state. You should expect and enjoy the fatigued feeling when you are trying to put on muscle mass, instead of taking it as a sign that you went too far. The question is, how far is too far?

Pushing The Limit

If you truly want to add muscle mass you need to learn how to effectively push your body to new heights. The problem is that you can’t obliterate your body each exercise session or you will simply break your body down. This is what is meant by training “on the edge” - the edge between proper training and over-training. Here are some ways to train on the edge without overtraining.

The Right Amount Of Cumulative Fatigue

Lifting to failure is a guaranteed way to eventually reach an overtrained state. Steroid users can get away with this because they are on steroids, but for a normal person it is a shortcut to disaster. You will find that your muscles are actually weak, and you will just have gone too far. When you lift to failure, you are “failing” on that lift. Your nervous system then thinks that you cannot handle that weight and it is dangerous for your body to try. These negative messages will ultimately affect the signals that are given to the target muscle that you are training, making it weaker. for this reason lifting to failure is a bad idea, and so are forced reps.

2 Months Of Fatigue Then 2 Months Of 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. This is called myofibrillar hypertrophy. 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. This is the fastest way to gain muscle and get the best of both worlds - alternate periods of fatigue and firm up your muscles with some extra low reps in strength training exercise.

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

If you want to gain muscle mass you should lower the calories you eat, otherwise you will be gaining body fat as well as 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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