If you want to build muscle mass fast you need to follow some simple rules.
You can't just go into the gym every once in a while and throw some weighs around.
Sure, some genetic freaks or drug users can do that but most of us just can't build muscle mass that way at all.
1.
Go Heavy (sort of) What do I mean by sort of? Well, you do need to train with heavy weights.
The problem is, most people who want to build muscle mass train too heavy.
They do sets of only a few reps.
Even when they do sets of 6 - 10 reps it's not usually enough.
Why? Because most people take only a second or two to complete one rep.
Your muscles need more time under tension than that in order to trigger muscle growth.
Your sets, while heavy, should last 30 to 45 seconds each.
How many reps this is will depend on how long you take to do each rep.
2.
Recover Muscle growth occurs out of the gym, not in it.
So if you want to build muscle mass fast you need to give your muscles a break and let them recover.
So stop training every day for an hour or two.
Spend less time in the gym, work harder and smarter when you're there, and allow your muscles to recover so they can grow.
3.
Hold the Weight A great way to accelerate your muscle building results is to go beyond training to failure.
No, I don't mean getting a partner and doing forced reps, or drop sets or anything like that.
What I mean is, when you can't complete another rep, don't stop.
Continue to push against the bar as long as you can to keep your muscles engaged, triggering even more muscle growth.
You may be able to do this at the end of a set for a good ten to twenty seconds.
This will go a long way toward helping your muscle building efforts.
If you put these 3 simple muscle mass rules into practice, you'll see plenty of new muscle mass [http://www.
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