26 Tips to Gain Muscle Fast

1. Stop Doing Bicep Curls &…

Stop doing chest flyes, triceps extensions, leg curls and any other isolation exercises &…
ONLY Do Compound Exercises Because…

Your muscles get bigger as they get stronger and Your muscles get stronger from lifting heavy things over & over and…
Your muscles can’t get that much bigger & stronger from doing isolation exercises where you’re using much lighter weights but when you do compound exercises using much heavier weights Your Muscles Will Get Bigger & Stronger Much Faster so…
2. To Get a Bigger Chest, Shoulders & Triceps…

Just do Compound Exercises like Dips OR the Bench Press for 3-to-6 sets doing 5-to-15 reps per set 1-to-2 days per week & don’t waste your time doing isolation exercises like chest flyes, front shoulder raises or triceps extensions &…
3. To Get Bigger Biceps & a Bigger Back…

Do Compound Exercises like chin-ups or if you can’t do at least 5 of them then do heavy rows or cleans for 3-to-6 sets doing 5-to-15 reps per set 1-to-2 days per week & forget about isolation exercises like bicep curls or shrugs &…
4. To Get Bigger Legs…

Do Compound Exercises like Squats or Leg Presses for 3-to-6 sets doing 5-to-15 reps per set 1-to-2 days per week & skip isolation exercises like leg extensions, leg curls and the inner/outer thigh machine.
5. YES, Bicep curls will make your arms bigger but…

Any exercise whether its a compound or an isolation exercise will make your muscles bigger as long as you Do More each workout (see the next tip) but…

Compound exercises (where you’re making at least 2 muscles bigger vs. only 1 muscle with isolation exercises) are the fastest way to get bigger muscles because you’re lifting heavier weights.

If you still want to do isolation exercises (maybe because you want to focus more on a certain muscle) then ONLY do isolation exercises after you’ve done the more important compound exercise or UNLESS you’re using a fast muscle building trick like pre-exhaust

6. Do More!

Your muscles can’t get any bigger & stronger if you keep lifting the SAME amount of weight, Doing the SAME number of reps and/or sets every workout so You need to BEAT Your Last Workout by making each workout tougher than the last one by…

Doing More Sets and/or…
Doing More Reps and/or…
Lifting Heavier Weights and that way Your muscles will get stronger each time you workout because…
A Stronger Muscle is Always a Bigger Muscle

The picture below shows the man getting bigger as the bull he carries gets heavier⇓

progressive overload
For example…

Let’s say in your last workout you did 5 sets using 200 pounds for 8 reps on each set and then in your next workout…
You would either Do 6 sets instead of 5, Do 9 reps instead of 8 and/or Use more than 200 pounds on each set to progressively get stronger to build more muscle.
7. Do More Right Now!

Instead of waiting until your next workout to use heavier weights and/or do more reps You can start using heavier weights and/or doing more reps on each set you do instead of doing a workout where you use the same amount of weight & reps on each set so for example your workout could look like this…

Set 1: 200 pounds for 8 reps
Set 2: 215 pounds for 8 reps
Set 3: 225 pounds for 8 reps
Set 4: 225 pounds for 10 reps
Set 5: 235 pounds for 6 reps
Play the video below to get a visual idea why you need to always do more to get bigger & stronger muscles…

The fastest way to gain muscle is to keep beating your last workout and/or set by pushing yourself more & more each time even if it’s only by an inch! so make sure you…

8. Write Down Everything!

Write down every muscle building exercise you do, how many sets you did, how much weight you lifted on each set, how many reps you did on each set and that way…

Each time you workout you can look at what you wrote down to see exactly how many sets, reps and/or how much weight you need to lift to DO MORE or to DO MORE Right Now to beat your last workout or set to gain muscle faster.

Use 1 of these training logs to write down everything…

NowLoss.com workout log (printable)
Bodybuilding.com workout log (printable)
My Workout Journal (android app)
JeFIT – Workout,Fitness,GymLog (android app)

9. You Won’t Always Do More

As your muscles get bigger and stronger it’ll get tougher to Do More every time you workout so you may reach a point where you’re stuck lifting the same amount of weight, doing the same number of reps and/or sets every time you workout preventing your muscles from getting that much bigger &…

This may last for just a couple of workouts or maybe even weeks before you break out of this plateau but when this does happen…