Gain Muscle Quick: Why Intensity is Key to Help You Bulk Up Fast

If you want to gain muscle quick without having to pitch a tent in the gym, here’s one key principle you need to understand and implement: Intensity!

Perhaps you’re one of those people who never miss a gym session, but for some reason your muscle gains remain pathetic. If that is the case, you may want to look at your workout’s level of  intensity while training at the gym. If you’re not perform your exercises at an intensity level that tax your body’s existing resources, you won’t make massive muscle gains.

First and foremost, you need to remember that muscles will be forced to grow when the stimuli put on them is perceived as a threat to its survival. To do this, push yourself to your utmost physical capability and lift what you can at your maximum potential effort at every training session. Push your reps as close as possible to the point of muscle failure.

Maximum potential effort is achieved when you repeat each set of exercise till concentric muscle failure or close to one or two reps of failure occurs.

So what’s concentric and eccentric phases? Concentric, or the positive or lifting phase, occurs when you lift your body from a chin-up, while the eccentric or negative phase, occurs when you lower the tension on the muscle just as when your body goes down from a chin-up.

Every time you do consecutive chin-ups you push yourself to do as many, say 5-7 repetitions, and each set becomes more and more difficult to finish. Once you’ve finally reached that point when you can no longer lift yourself up, that means you’ve pushed your body to muscular failure, which becomes the key to rapid muscle growth.

How do you know when you are training at an intensity that’s high enough? When completing the movement seems to become impossible, despite your greatest effort.

Saying that though, there are some muscle building experts who believe that one doesn’t need to train to muscular failure. As long as you are training at a level that is challenging enough and you’re observing progression overload, they say that you shouldn’t have to train to failure.

They may be right, but I like to train to failure because I find that for me one’s “limit” is all in the head. So for example, if I have always struggled to lift a 50 kg load for over 8 reps, and I don’t train to failure, it’s easier to believe the thought, “This is very difficult, and since I’ve always struggled to lift 8 reps, it will probably be a long time before I will be able to lift beyond 8 reps…”

If for some reason you don’t like to train to failure, you should be training at least close to this level of intensity. So try to e close to one or two repetitions of muscular failure. To achieve rapid muscle growth you have to reach at least this level of intensity.


Some Tips For Training at Maximum Intensity

  1. A Note for Newbies: If you have just started with weight training, it is vital for you to gradually build up your training intensity to this level.
  2. Ensure proper form. Doing exercises with the wrong technique may heavily stress your joints and connective tissues. You can start stretching your limits after you have learned the proper form and your body has started to adjust to the training.
  3. Physical and mental discipline is the key to High Intensity Training. You mind needs to deal with the discomfort that comes with training to failure, as you push your body to perform at a high intensity level to achieve rapid muscle growth.
  4. It’s worthwhile to point out that in order to perform at a high intensity level, you need to ensure you’re giving your body what it needs to get a high quality recovery time. On average, eight hours of sleep is recommended so that your body can build muscle mass quickly and increase your body’s ability to burn fat. Lack of sleep has been shown to trigger a hormone that makes you hungry, lowers the testosterone and growth hormone levels, so make sure you get enough sleep.

The above tips were actually stuff I learned from [thirstylink linkid=”3650″ linktext=”Vince Del Monte’s No Nonsense Muscle Building” class=”thirstylink” title=”Vince Del Monte’s No Nonsense Muscle Building”]. I’d been reviewing the product and I gotta say, Vince knows what he’s talking about so I highly recommend you check him out. To watch a video presentation from Sean about one killer secret for lightning fast muscle gains, go to [thirstylink linkid=”3650″ linktext=”www.MuscleGainTruth.com” class=”thirstylink” title=”www.MuscleGainTruth.com”]

Conclusion

If you currently go to the gym every day it can mean you’re not performing a workout intense enough or you’re not doing the exercises to your body’s highest intensity level. So I wont be surprised if  you are not building muscle mass fast enough. A high intensity workout will put your body into a state of shock, and it will adapt and respond to the stress, which, in turn, will help build muscle mass quickly.

So in order to gain muscle quick, you need to push yourself to workout at a high intensity level to the point of muscle failure and get enough rest by getting high quality sleep for at least eight hours daily, and putting in enough interval time in between your gym visits.

The bottom line to achieve rapid muscle growth and to notice a positive change in the body is to exercise at an intensity level that utilizes your body’s existing resources and makes your body engage its adaptive mechanism. When you do that, it’s more than half the battle won in developing muscle mass effectively.

Clément Yeung

Founder & Fitness Nerd

Founder of Muscle4Hardgainers. Loves to experiment and teach others the best ways to reach their physical goals.

3 Comments
  1. Hey Felix!

    Training at intensity is absolutely necessary to gain muscle quickly. However, over-training is something completely different.

    In the gym it’s very difficult to over-train if you’re training intensely because your body won’t really let you get there. It will tell you that you’re overdoing it with nausea, dizziness and “hyper fatigue”.

    Overtraining is more commonly experienced by working out before your body has fully recovered.

    So if you work out with intensity on Monday and you go back to the gym on Tuesday to work out at even more intensity (which you should be aiming for – or at least more weight) then you’re going to overtrain which can lead to muscle atrophy.

    So my advice to you would be to work out with intensity – so that the last reps of your last set are almost not possible, eat well, drink well, rest well and make sure that you can lift more than the last time OR do the work out faster than last time.

    This way you’ll know if your muscles have repaired or not. If you can’t do those things then you would be better off just going home and resting another day.

  2. Does training at intensity apply to hardgainers as well? I’ve heard that over-training can lead you to lose weight instead of gaining a few more pounds.