How to Build Muscle Fast

5 Strength Training Myths

Let me guess: you're on this site because you want to build muscle fast, right? Or maybe you're looking for some tips to add to your own muscle building program. While I'm far from an expert (consult one of the resources mentioned on this site for better advice), I can share with you some myths that I run across frequently.

Mass Building Myth #1: Always to 8 to 12 reps per set

You've probably heard that you should do 8 reps to gain size and 12 reps to gain endurance. The truth is that neither of these are right.

What you want to do is increase your muscles' total time under load (TTL). Higher TTL boosts the muscle size by generating the structures around the muscle fibers, improving endurance.

Mass Building Myth #2: Three Sets is Best

The standard prescription is three sets of eight to 12 repetitions is best. The fact is that increasing intensity is best, and that means doing as many sets as you can do until you are not able to perform a full set with proper form.

Also realize that 75 percent of the fitness benefit will come from the first set, but the remaining 25 percent represents the building muscle fast component, so you have to keep your intensity level up if you want to gain muscle mass quickly.

Mass Building Myth #3: Three to Four Exercises per Group

This is a waste of time. Combined with twelve reps of three sets, the total number of reps amounts to 144. If you're doing this many repetitions for a muscle group, then your intensity isn't high enough. Focus on intensity first.

Mass Building Myth #4: Keep Your Knees Behind Your Toes

It's gym folklore that you "should not let your knees go past your toes." Truth is that leaning forward a little too much is more likely a cause of injury. In 2003, Memphis University researchers confirmed that knee stress was almost thirty percent higher when the knees are allowed to move beyond the toes during a squat.

But hip stress increased nearly 10 times or (1000 percent) when the forward movement of the knee was restricted. Because the squatters needed to lean their body forward and that forces the strain to transfer to the lower back.

Focus on your upper body position and less on the knee. Keep the torso in an upright position as much as possible when doing squats and lunges. This reduces the stress generated on the hips and back. To stay upright, before squatting, squeeze the shoulder blades together and hold them in that position; and then as you squat, keep the forearms 90 degree to the floor.