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There are many good training programs published in magazines and on the web claiming to
provide fast muscles gain. On the flipside, there are also some not-so-good ones. Many of the
great programs differ in philosophy but all have some common elements. So, how do we know
which programs are effective?
Big Muscle Groups
Most good programs emphasize training the larger muscle groups with compound movements.
The larger muscle groups consist of the muscles in the legs, back, and shoulder area. These
areas carry the most muscle mass which offer the greatest potential for size gains. This is not to
say training smaller groups like arms and calves are not important as these areas shouldn't be
neglected. But, they shouldn't compromise the majority of your program. Training big muscles
produce fast muscles gain.
Compound Movements
Compound movements are exercises that require the usage of two or more joints. Squats, for
example, utilize the knee and hip joints while leg extensions only use the knee joint. Compound
movements also target more muscle group so you get more "bang for your buck" with a single
exercise. Using our squat example, they are known as a leg exercise. But, if trained properly, they
also target your core, glutes, traps, biceps in addition to your quads and hamstrings. That's a lot
of muscle for one exercise! Whereas, leg extensions only target your quads. Good examples of
compound movements are squats, bench, deadlifts, rows, and military press. These should
compromise about 80% of your training.
Progression
Any good program promising fast muscles gain should have some type of progression.
Progression is where you improve a variable to your training program. That variable could be
adding weight, reps, sets, decreasing rest time between sets, etc. Here's an example of two
trainees bench pressing in a 12 week program. Trainee A benches 225 for 8 reps every week.
Trainee B benches 225 the first week but adds 5 lbs every workout and by week 12 he's benching
285 for 8 reps. Who do you think will gain more muscle? Trainee A trained with the same weight
and rep scheme all 12 weeks. His muscles have gotten accustomed to the load and have no
reason to get bigger and stronger.
Planning
A good program for fast muscles gain should have planned cycles. In the example above, Trainee
B adds 5 lb to every workout. We all know it's impossible to add 5 lbs a week infinitely. At some
point, you are going to stall. When weight or rep increases stop, it's time to start a new cycle to
avoid stagnation and injury.
2. If you're just beginning or frustrated by you lack of gains. Take a good look at your program to see
if these elements are in place.
My name is Richard Ambrose. I am a competitive powerlifter with 20 years experience in weight
training. My knowledge is based on my personal experience and literature I read about weight
training. Please visit my Fast Muscles Gain Series for information about weight training.
Article Source:
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