Well try this. For all the muscle building exercises you are currently doing, for example squats, deadlifts, bench presses, rows, chin-ups, dips, make a concerted to increase the amount of weight you are using as quickly as possible.

Increasing weights will bring you the fastest possible muscle gains. Period!

It is not gonna be easy. No one ever said it was. But if you want your muscles to grow, you need to make them do more work then they are use to. Increase the reps and/or increase the weight.

21 “Must-Know” Facts To Build Muscle Faster

By Vince Del Monte – Author No Nonsense Muscle Building

1. Alternate the speed of your repetitions. Not everyone responds the same to a recommended rep range, everyone is different. Over time, experiment with different rep ranges to see what works best for you.

2. Ignore your genetics. You never had a say in selecting your parents so don’t your genetics hinder you in achieving your goals.

3. Write down your goals. Research shows that individuals who write down their goals, with specific numbers and deadlines, have a higher success rate because you’re forming a “road map” to follow.

4. Your age is irrelevant. And even if it wasn’t, what are you going to do about it? Nothing, so stop focusing on another factor you have no control over. Maximize the factors you can control – training intensity, diet and sleep patterns.

5. Find a training partner. Unless you’re passionate about training alone, you’ll never duplicate the same intensity that you will when training with a training partner who can push you to your maximum effort.

6. The 10 for 1 Rule. On average you’ll need to gain at least ten pounds of body weight for every inch of arm size. For most people, in a five year period, you’ll increase your bodyweight 50 pounds and add five inches to their arms.

7. Perform a full range of motion. Before you increase the speed of the movement and load, always increase the range of motion first. This means fully contracting and stretching a muscle and moving the limb or limbs through their entire possible distance. Partial movements lead to partial results.

8. Strive for 8 hours of sleep each night. While one night of late night partying may not set your results on hold, making a habit of late night partying will certainly stall your muscle building results.

9. Keep your hydration levels topped off. The human body is 70 percent water, that should stress the importance of water consumption. Your body must be hydrated to be in an anabolic state. Strive for at least 1 gallon per day. Anything less and you’ll slow your muscle growth.

10. Eat your veggies uncooked as often as possible, worst case scenario, steam them. Cooking destroys much of the nutritional content. Again, if you must steam your veggies but avoid boiling which will drain 50 to 75 percent of the nutritional content.

11. Eggs – still one of the best proteins ever. No matter what bad press you hear about eggs, they are still one of the healthiest foods available and should be apart of the diet of all hard training bodybuilders.

12. Get a blender – a bodybuilders best friend. It’s much easier to consume calories than to eat them. In the extra fast world we live in, extra time is hard to find. Unless you can make all your meals ahead of time and have a lifestyle that lets you eat every 3-4 hours, get used to blending. Not only can you consume a variety of healthy calories but it only takes minutes to clean.

13. Shop the outer aisles. Most supermarkets keep the fresh produce, meats and dairy on the outer aisles of the store. Prepackaged and canned food should be avoided if you want to build muscle fast.

14. Food always before supplements. Never take a supplement in place of food. Food contains far more nutrients than any supplement ever could. As the name implies, supplements should “supplement” food, not replace it. This means that you should not pass up a chicken breast in exchange for a protein supplement if you have the choice.

15. Creatine – a bodybuilders top supplement. Creatine has stood the test of time and has been at the top of the supplement charts since the ’90s. The most popular dosage schedule is 20-30 grams for the first 5-7 days, and then cut back to 3-5 grams a day.

16. The cheapest energy boost – caffeine. Coffee is one of the cheapest and most effective performance enhancing drugs. Being a mild stimulant, coffee (actually the caffeine it contains) will give you an extra boost to get through your gruelling workout which leads to build muscle faster.

17. A warm muscle is a safe muscle. Few things contribute to injuries like subjecting a cold muscle to a sudden jolt of exercise. The human body is like a car and performs much safer when it’s properly warmed up. Before doing any heavy lifting, take five to ten minutes for some light cardio and stretching to get your system warmed up.

18. Cheat to make your training harder, not easier. Many guys cheat on there last few reps to make the weight feel easier, not harder. The purpose of cheating is to stimulate more muscle fibers with greater intensity, not less. If you are cheating to lift more weight, or to finish the set quickly, you are the defeating the purpose. Cheating should be adjusted so that your muscles ache more, not less.

19. You go, I go. Nothing fancy here. One of the most intense workouts is when your training partner performs a set and you perform the same weight without immediately after. There is no rest in between. You go, I go works great with simple exercises like barbell curls and can initiate some friendly competition between you and your training partner. Each set you try to beat your workout partners number of reps. Don’t pass out now.

20. Ten sets of ten. This is a super intense, old-school technique that popularized in the 1940s and 1950s by legends Reg Park and Vince Gironda (one of my favorite bodybuilders of all time). You may have heard its comeback name, “German volume training.” Regardless of who invented it, this technique is one of the fastest ways to spurt your muscles into growth. As the name suggests, try completing 10 sets of 10 reps for just one exercise per body part. Superset two bodyparts per workout. Try not to rest any longer than one minute between the exercises. Return to a more traditional program after 3-weeks.

21. Change the order of exercises. Every 3-weeks flip your entire program upside down. If you did chest on Monday, do it Friday. If you did abs last, do them first. If you did 3 sets of 10, do 10 sets of 3. You get the idea. Total shock leads to very fast muscle growth. Return to your traditional program after 3-weeks.

To read more about how Vince Del Monte can help you build muscle fast and get stronger than ever, check out his complete muscle building course that helps skinny guys how to build muscle without drugs, bogus supplements and in less time.

Have you been working out in the gym for months, but you just are not seeing any growth in your muscles?

Tryout  the following technique and see if it helps your body break out of the rut.

A foundational principle which is essential to accelerate muscle growth is progressive overload.

For accelerating muscle growth, the one most important factor is progressively increasing the load on your muscles or the repetitions you do every week.

What I’m saying is, the only way you can accelerate muscle growth is by systematically and continuously increase the intensity of your bodybuilding routine.

This is because your muscles only grow when physical stress and changes in your environment make your body adapt. In a stable environment, you body doesn’t need to change and adapt; it’s that simple.

As an eample, if you can now perform seven reps of squatting with a 200 pound load, and continue the same thing for three months, you are not going to see any significant muscle growth.

Building strength is imperative to accelerate muscle growth.

You will only be able to see your muscles grow when you concentrate on strength gain during every exercise.

Weight lifters, who don’t understand this basic law will keep on lifting the same weight and, when they are not meeting their aims, start getting frustrated.

To put it mildly, squats are the toughest, most demanding, and painful exercise for muscle building that you can perform and you better do them correctly.

It requires a large amount of discipline and willpower.

If you don’t believe me, just perform a set of squats to failure.

That said, a squat is THE best exercise for muscle building if you want to experience rapid growth. I used to do them regularly but knee injuries have caused me to stop but if you are serious about body building, you need to consider squats.

Due to their high level of difficulty, they force your body to release higher amounts of important anabolic hormones like testosterone and growth hormone, packing on more size and strength to your lower body than any other exercise for muscle building.

Muscle size is added onto your entire upper body as well, thanks to the increased secretion of hormones. In other words, many exercisers ignore squats and think they are just used to build massive thighs. Wrong!

This exercise for muscle building also has a “spillover effect” that helps you to perform better in all your other exercises.

Squatting really works, period.

Unfortunately, there are several lifters who have not yet sought the many bonuses that come from heavy squatting.

Too many bodybuilders will come up with practically a mountain of excuses to steer clear of the squat rack.

There have been so many times I’ve heard things like “I heard they stunt your growth” or “It hurts my knees.”.

What’s my response to that?

Rubbish!

Exercise for muscle building is an absolute must if you’re in the gym with the goal of maximizing your total body muscle gains.

Proper Squatting Technique

Stay safe by doing your squats in a cage or power rack. This gives you the ability to set the height at which you clear the bar, not to mention the ability to drop the bar on those safety pins if you need to.

You should set the safety pins just below the depth you are squatting, and the J Hooks should be set at your nipple level.

Keep your head pulled back, your chest raised, and maintain a slight arch in your lower back at all times.

Keep your gaze straight ahead and not up or down, and ensure that you don’t lean too far forward.

Grasp the bar with both hands, maintaining the same width as in a bench press. Before clearing, put the bar evenly along your traps. The bar should rest on the lower part of your traps and on your rear delts.

It should almost seem like the bar will roll off your back.

Clear the bar and then take the necessary amount of steps backwards. Since the majority of squat injuries happen while backing up, you should only go as far back as you need to.

Your feet should be pointing out at a 45-degree angle, about shoulder width apart.

With a big, huge breath, squat down. Pretend that you’re trying to sit on a chair behind you, instead of lowering yourself straight down.

Watch your knees to be sure they stay in line with your feet, and remember, they should never bow in. Get those thighs parallel to the ground as you lower down!

As soon as you’ve reach this position, start returning to the original position. Don’t take a moment to catch your breath at the bottom portion. Straighten your back while driving your heels into the ground to return to the starting position as quickly as possible.

When you reach the upright position, take another deep breath and continue the exercise until you complete the required number of reps.

Treat squats with respect, and your muscle gains will amaze you.

Try to perform 2 sets of squats (5 to 7 reps each) once a week. Don’t take it easy with this exercise for muscle building; you should keep trying to increase the weights and/or reps. But again, if you have any knee problems, you may want to rethink squatting.

To learn about more about this highly effective, growth-producing exercise for muscle building, as well as other exercises that you can include in your routine, visit this  Muscle Gaining website.  Most trainees have no idea how to pick and choose the proper exercise for muscle building and they dramatically limit their gains as a result.

Many fitness pros just plain don’t believe that you can burn fat while building muscle at the same time. Any time I read an article by some doctor or expert claiming it’s biologically impossible to gain muscle on a hypocaloric diet (a diet low in calories) I have to laugh.

??I do more than just make claims – I have proved this to be true many times. I’ve had my body fat hydrostatically measured during several peaks. In all but one I showed an increase of muscle mass and a decrease of body fat during a 12-16 week period. The one time I didn’t show an increase in muscle mass when was I was training the most in the gym. That may not make sense right now, but it will in a moment.

Read the full article here: Build Muscles in 7 Minutes!