The first rule is: never do more than 10 reps of anything.  If you are able to do more than 10 reps, you’re triggering slow-twitch muscle fibers which are the ones that don’t help you build muscle.  You’re trying to activate fast muscle fibers and as many as you can for each set.  Choose your weights and exercises with this rule in mind.

Second rule: stop working out so much!  This probably seems counterintuitive.  But it’s not.  The truth is, doing more work in less time – more sets, more reps, more weight – means you’re forcing your body to build muscle faster.  Next time you go to the gym or do your home workouts, try to finish them in less time.  Faster is better, even if it’s harder.

The third rule is to track your progress very, very closely.  From day 1, know exactly how much weight you are lifting, how fast, and how frequently.  Write it down.  Keep a workout journal.  Then, every two weeks, add a minimum of 5% strength increase.  A little more weight lifted a little bit faster every two weeks will get you maximum results in the shortest amount of time.

The reason for this is that professional bodybuilders and fitness gurus have created online, downloadable books – ebooks – to share their knowledge.  Ebooks contain the same information that real books would, but they’re easier to get hold of since they’re downloadable.  Most of these online programs also include videos and workout information to show you exactly how to work out.  Because of the depth of information included, downloadable fitness books are the ideal way to learn how to put on muscle in a safe way.

If you’re underweight and don’t have professional help from a trainer, no amount of supplements and working out alone will guarantee you results.  You have to know exactly what parts of your body you should focus on in your workouts, and how best to exercise to build muscle.  You also need information about diet, since that’s a huge part of building muscle, especially for skinny people.  Thankfully, premium information can be found online through muscle building programs.

Before you go out and invest in videos, workout equipment, and real books from the bookstore on how to gain muscle fast, consider online resources first. The quality of information is just as good and much easier to access since it’s all downloadable. You’ll save money in the long run, too, since you can download everything you need in one package.

That way, you’ll know what to do to add muscles fast.

The tips on gaining muscles are:

1.  The first thing you will need to do in order to gain lean muscle is consume a lot of protein.  You can do this by either eating lean meats (lean chicken, beef), drinking protein shakes, and by eating whole wheat foods, which usually have protein in them.  Also, make sure you eat at least five to eight times a day.  This will give your muscles the protein it needs to grow.

2.  Another tip on how to gain lean muscle mass is to do low reps.  This will help you increase your strength, which will also help you build your muscles quickly.  So, instead of doing high reps, you can do something like 3 sets of 3.  Or may 4 sets of 5-6.  Also, make sure you don’t over train.  Only do two to three exercises per body part.

3.  The third thing you can do that will help you gain lean muscle is to change up your workout every 4 weeks.  If you keep doing the same workout, your body will get use to it.  And it’ll stop growing.  So, make sure you change things up every few weeks.  This will keep your body growing month after month.