Truth be told there aren’t really any muscle gaining secrets, but these are some things to implement into your routine of you want to add muscle. The biggest thing to remember is that many approaches work to building muscle, these are just tips and tricks I have perfected over the years to add muscle on demand.

1) Muscle fatigue – High reps

The reason I think this could be considered a secret is the amount of guys I see who get this wrong. Lifting in the low rep range is great for strength and it is great for density, but not optimal for quick muscle gains. Sure doing high weight low rep training can be helpful when you want to gain muscle, but only when it is incorporated into a workout where you are already doing high rep and high volume training. Your goal needs to be 6 – 15 reps in each set to gain muscle in a timely manner.

Muscle Building Secret #2: Keep Rest Periods Brief In Between Sets

You are working toward fatiguing the muscles with 6 – 15 reps, when your training is geared toward gaining muscle. If you rest a long period of time in between each set, you will be able to lift more weight but you won’t fatigue the muscle as much. If you are performing your muscle building training correctly, each successive set that you perform, should seem heavier than the one before. The real aim is to feel weak at the end of a set, this is how you know you are heading in the right direction.

Muscle Building Secret #3: Don’t Rest In Between Reps

You probably notice the common theme about building fatigue. Even the smallest of rests between reps lessens how fatigued you are making your muscles. If your goal was to build strength, then breaks in between reps would help you increase weight, which builds strength, but for gaining muscle, this is not productive.

Muscle Building Secret 4: Gaining Muscle has Less to do with Diet, and More to do with Training

Individuals can be consuming an insufficient amount of calories and still build muscle, according to a number of studies. You cannot overeat and expect to gain muscle. The idea diet should be one designed to lower body fat, even when you are weight training. You want to train until your muscles are fatigued enough times that the body is forced to react and grow your muscles. Muscle get bigger due to the stimulus you provide them. This is not to say you should be unhealthy and go on a serious diet, you need to eat the right amount of nutrients for normal bodily functions, but do not eat too much.

These are not really muscle gaining secrets, but they are all great tips when it comes to growing your muscle mass in a quick and effective manner.