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Truth be told there aren’t really any muscle building secrets, but these are some things to implement into your routine of you want to add muscle. You need to realize that building muscle can be accomplished in a variety of ways, but the ones that I will share with you, are methods that I have mastered, that will allow you to gain muscle when you choose.

1) Muscle fatigue - High reps

You would be surprised how many people 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. There is something to be said for adding in low rep training for a strategic approach to gaining muscle…but this should just reinforce the muscle gained from higher rep, higher volume training. Your goal needs to be 6 - 15 reps in each set to gain muscle in a timely manner.

2) Low Rest Time

You are working toward fatiguing the muscles with 6 - 15 reps, when your training is geared toward gaining muscle. Giving yourself plenty of time to rest between sets may mean when you do the next set you can lift for a little longer, but it means you are not fatiguing the muscle so much. When performing a proper muscle building workout, each set should feel heavier than the previous. If you feel slightly weak on the last set of each exercise, you know that you are on the right track.

Muscle Building Secret 3: Avoid Breaks 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. You will be able to use more weight when you rest in between reps, which is great for building strength, but not so good for building muscle.

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

Several studies have shown examples of people gaining muscle while eating a deficit in calories. 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. Train for maximum fatigue and with a decent amount of volume to insure that you give your muscles reason to grow. You will be providing the motivation that your muscles need to grow. 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.

You can benefit from following these useful suggestions when attempting to gain muscle, although they are not exactly considered muscle gaining secrets.