Fast Muscle Mass Building: the Ten Success Principles
Author: Derek Manuel
As the saying goes, "methods are many, principles are few, methods may
change, but principles never do." This has just as much validity with weight
training and bodybuilding as it does anything else. Every day we hear of revolutionary
new workout programs, exercises, tricks, quick fix's, you name it. Though I
can't say I agree on many of the different "methods" of gaining weight
and building muscle mass these days, the principles for reaching your goals
will always remain the same.
As a result, I have created what I call, "The Ten Success Principles for
Fast Muscle Mass Building." I have listed these principles
so that even the skinniest hardgainer can apply and grow
from. Follow these principles, ingrain them in your mind,
and you will be on the right track for long term success
from your efforts. If you're wondering what is the best
way to build muscle fast, then your answers are below. All
you have to do is apply these principles.
Principle 1: You Don't Know what You Don't Know - Become a Student
When we realize that you don't know what you don't know, we can become more
teachable and absorb knowledge that we can apply to better our results from
the gym. If you have the "know-it-all" attitude, that simply means
you are stagnate and your mind will never grow past its current state. Become
a student for life to weight training and bodybuilding, read as much material
as you can about each subject: training, diet, supplements, the whole works.
One word of caution is this: be careful where you get your opinions and information.
Only seek those with proven results, and watch out for "arm chair experts"
and "magazine bodybuilders."
Principle 2: Begin with the End in Mind
Far too many trainees today just wonder aimlessly around in the gym doing whatever
exercise they like and working out whenever they feel like it. If you don't
have a target, you're going to hit it with amazing accuracy! In other words,
if you don't know EXACTLY what you are trying to achieve by going to the gym
each day, you're never going to get anywhere. Always make sure you're on a program,
and stick with it to the end. Figure out your "why" and you will be
able to overcome any "how." Always go to the gym knowing exactly what
you are going to do down to the last rep of the last exercise.
Principle 3: You Get What You Picture
As David Schwartz says in his fantastic book, The Magic of Thinking Big, "Belief,
strong belief, triggers the mind to figuring ways and means and how-to...Disbelief
is negative power. When the mind disbelieves or doubts, the mind attracts "reasons"
to support disbelief." Always go to the gym with a positive attitude and
a firm belief that you are progressively gaining muscle mass. Wipe out all negative
belief about your success or you will pay the price of getting exactly what
Principle 4: There is No Great Success without Great Commitment
If you are not committed, you can be swayed. Fix in your mind exactly the results
you want, and commit to yourself that you will do what it takes to get it. When
you are committed, truly committed, no petty thought or inconvenience will ever
stop you on your way to your goal. You will be unstoppable and your end in mind
will be a forgone conclusion. As Yoda said, "There is no try, only do."
Principle 5: You Are Only Defeated When you Accept Defeat as a Reality,
and Decide to Stop Trying
Failure is a HUGE key to success. The price of success is thousands of failures.
Those not willing to pay that price will not succeed in getting the body they
want. As long as you learn from your experience you will always be moving forward.
Continue to learn and perform, and do this cycle over and over and over until
you succeed. Success is often right after where most people quit. Remember,
"Quitters never win, winners never quit."
Principle 6: Less is More - Quality, not Quantity
When you goal is to gain weight and/or build muscle mass, always keep your
workouts short. All your muscles need is an intense workout with compound exercises
and 110% effort, a few days a week. Don't think that by training 7 days a week
for 2 or 3 hours a day will produce better results. Focus on a few exercises,
a couple days a week for no longer then 90 minutes tops. Overtraining is one
of the major causes of failure when trying to gain weight and build muscle.
Don't confuse ambition with workout time, it's not how much time you put into
the gym, it's what you put into the time you're at the gym that counts.
Principle 7: Major on Compound Exercises
Though there are literally thousands of workout programs you can find today,
one truth that will never change for gaining muscle mass is that compound exercises
have and will always be the best of the best. Exercises such as squats, the
bench press, and bent-over rows will always remain at the top of any successful
bodybuilders list. Focus on these and other core compound exercises and you'll
never be disappointed in your results.
Principle 8: Hard Work
Nothing beats good old fashioned hard work, and what better way to express
it than weight training. Unfortunately, the media today is always trying to
make your workout and exercises "easier." If you want to build a mass
of muscle, you're going to have to poor out some blood and sweat and tears,
no two ways about it. As long as you follow a few solid workouts for muscle
mass and are using safety cautions and common sense, then push yourself to your
limit each and every workout. You're never going to ease your way to true muscle
mass, even if you trained easy for a thousand years.
Principle 9: Progressive Overload
If you want more muscle mass, you're going to have to continue to add weight
on a regular basis, period. This is one of the most basic but overlooked principles
in gaining muscle mass. Get in the habit of progressively adding weight whenever
you can. The moment you settle and stop pushing yourself is the moment your
muscle mass gains will begin to stagnate. Resistance is the only opportunity
for growth. The worst thing you can do is hit a goal without setting another
one in advance.
Principle 10: A Proper Diet
I couldn't leave this one out. After all, the food you eat is the direct fuel
for your muscles to grow. You can workout until the cows come home but without
a proper diet plan for building muscle mass your body simply will not grow,
it's not physically possible too! It is an absolute must to know the correct
food to eat to build muscle properly. Refer to the first principle and learn
all you can about dieting for muscle mass so that you can get the most for your
efforts in the gym.