This article will discuss the fundamentals of quickly gaining muscles. Gaining and building muscle takes hard work and dedication. Most people are victims of common mistakes when working out.

I’d really like to get into how to gain muscle. That’s the info you really need right?

When you really think about it, who doesn’t want to shed off a few pounds and build some muscle in the process? What girl doesn’t want to lose weight and tone up her body? Every guy dreams of broad shoulders and huge biceps right? Everyone wants that body, but just how many are willing to put in with the work to get them? The truth is that the dedication you need for this isn’t as much as some people may want you to think. Once you form a habit it becomes a challenge, and it becomes fun and it becomes a part of who you are. The trick is to start small and work your way up. That’s how you can get more muscle.

Next up, let’s discuss the common mistakes people do when they train in the gym. Many people don’t dedicate themselves to a routine. For some, skipping a day of working out is not that big a deal. What you must realize is that the dedication to go to the gym is actually more important than working out, especially if you are just in the first stages of your program. Get good at developing your disciplines first.

Concern yourself with other issues later. But having said that, another mistake I see people making is that they don’t have a purpose or idea of what they’re doing in the gym. It’s a very common phenomena where you’ll see men and women in the gym walk around in a haze of confusion from one machine to another. It’s like a deer caught in headlights with no idea where to go next. They wander from machine to machine with no plan. Make sure that you don’t make the same mistake. Remember, you came here to build your muscles and you can’t do that without a plan!

As an aside, if you’re in search of the best workout program that can give you great results in a step by step manner, you may want to checkout my Vince Delmonte Review.

The secret to building your muscles is the amount of weight you do. You should target specific body parts and work them out twice a week to the point of exhaustion. Perform low reps (5-7) with very high weights. Pay close attention to the burning sensation when you get done working out. Try mixing up your workout routine to alleviate boredom and learn what program seems to give you results for your body type. Those are basically the two tips you need to remember in order for you to really build stronger and bigger muscles.

Monday: Chest and Back

Tuesday: Arms and Shoulders

Wednesday: Legs and Abs

Thursday: Chest and Back

Friday: Arms and Shoulders

Saturday: Legs and Stomach

Here are some exercises you can do but again you’ll want to develop a specific routine that works best for you.

Chest: Bench Press, Free Weight Bench Press, Butterfly’s, Push Ups, Incline Bench, Decline Bench

Back: Seated Rows, Pull Ups, Bent Over Rows, Back Fly’s, Roman Chair

Shoulders: Shoulder Fly’s, Shoulder Press, Straight Arm Fly’s

Arms: Bicep Curls, Reverse Grip Curls, Bent Over Curls

Legs: Leg Press, Squats, Leg Curls

Abs/Stomach: Side Twists, Side Bends, Incline Situps

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All muscles consist of various types of muscle fibers.  To build strength, all types of muscle fibers should be worked during a training session.  For some specific exercise combinations that use all types of muscle fiber, read about a workout here.  The two primary muscle fiber categories are fast twitch – both Type A and Type B – and slow twitch.  Nearly all of muscles consist of about half fast twitch and half slow twitch fibers.  A training program that works the entire muscle – both fiber types – builds more muscle.

Fast twitch muscle fibers work anaerobically – they are used when you need short bursts of strength or speed.  They use energy available within your body.  Fast twitch muscle fibers fatigue faster than slow twitch fibers because the fast twitch nerve cells fire faster.  Sprinters produce a lot of power for a very short time, using a lot of fast twitch muscles to do it.

Fast twitch Type A muscle fibers are intermediate fibers and use both aerobic and anaerobic energy.  These muscle fibers are used for activities that are relatively short, but not at full speed.  Type B fast twitch muscle fibers use only anaerobic metabolism.  They fatigue fast because they contract the fastest of all the muscle fibers.  These muscle fibers are used when you require a high performance rush of energy. 

Aerobic metabolism is used by slow twitch muscle fibers.  These fibers contract slower and do not create a lot of strength, but they are also slow to fatigue so they can work much longer than fast twitch muscles.  Energy for these muscles is provided by oxygen rich blood transported to them through the many capillaries throughout the fibers.  The slow twitch muscle fiber is used for medium to low intensity exercises that can be completed over a long period of time.  Marathon running, bike riding several miles or hiking use slow twitch muscle fibers.

 If you want your muscles to work at their peak during any type of exercise you choose to do, your strength workout should work all types of muscle fibers.  You can find reviews of programs that adhere to this principal at Turbulence Training Review and No Nonsense Muscle Building Review.   There are a lot of programs out there, but next I’ll give you some ideas on how to train each muscle type – you could easily make up your own program.

The completely anaerobic Type B fast twitch muscle fibers can be trained with exercises that require maximum effort for a very short time.  Sprint at full speed or lift a weight that you can only do one repetition to fatigue.  Type A fast twitch muscles are worked when you lower the strength required and increase the time – run fast for 20 – 30 minutes or lift a weight that allows you to complete 6 – 10 repetitions to fatigue.  Training for endurance trains slow twitch muscles.  Lift weights small enough that you can complete 3 sets of 6 – 10 repetitions, run longer or swim a lot of laps.  This training will take more time than training for fast twitch muscle fibers, but it is necessary to do this training also to build the entire muscle and get the maximum strength you are looking for.

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