Have you ever tried attempting a certain lift under a state of doubt and failed, then after you see your buddy successfully make the lift you attempt it again and succeed? If this or something similar has ever happened to you, did you stop to think about what exactly CHANGED? The answer is that you "saw" someone do something you thought you couldn't, and it instilled belief in yourself, which made all the difference.
If you want to seriously maximize your effectiveness in the gym and get results faster and better then you have been currently experiencing, then you must make visualization apart of your workout program. You have probably heard someone at one time say, "I have to see it to believe it." Well, any successful person in life in any category thinks the exact opposite, they believe it first and then they see it. Apply this to your training and your results will shoot through the roof.
Two ways in which you can use visualization are what we'll call long-term and short-term. Let's use the bench press for example. Let's say you currently can bench press 185 pounds for 10 reps and your goal is to eventually bench press 250 pounds for 10 reps. Long term visualization is when you take some quiet time at night when you are lying in bed, relax your body and mind, and after a few minutes when you feel relaxed, you begin to visualize yourself bench pressing 250 pounds for 10 reps.
The point is to trick your subconscious into thinking you are really at the gym at that moment working out. Make sure you incorporate all 5 of yous senses and make your visual as close to reality as you can; recall the smell, what the gym looks like, the feel of the bar in your hands, what it sounds like in your gym, everything. See yourself completing each and every one of the ten reps in good form. Repeat this visualization every night, making it more and more of a real experience.
Another trick you can use is to see someone else perform ten reps with 250 pounds. When I was squatting around 300 pounds and had my goal of 415 pounds, I went on YouTube and watched videos of other people squat 415 pounds with ease and this totally gave me a new perspective, and the 300 pounds I was currently squatting no longer seemed so heavy.
Short term visualization works like this: Next time you are about to do a set in bench presses, first take a few seconds and close your eyes. If you are going to do 10 reps, then visualize yourself doing all 10 reps in good form. Make sure that each rep you visualize in your head is a good one that you complete the whole set! Once you see it in your mind, snap open your eyes and perform the set; and make a reality of what you just completed in your imagination.
A final little trick you can use is to visualize yourself as being your favorite bodybuilder or anyone with a lot more muscle and strength then you have while performing a set. Convince yourself as much as possible at that moment that you are really that person; really see yourself as a pro bodybuilder or weightlifter while you perform your set. This technique also works when doing exercises that might not be as challenging on your strength, such as pumping out your pectoral muscles with some dumbbell fly's; acting like Arnold Swarchenegger, you'll definitely be able to get in 1 or 2 more reps then normal.
Practice these visualization techniques and over time you will be getting a heck of a lot better of a workout then you were without them, thus bringing you closer to performing your best, meaning you'll get better results.
The truth is that there is no special exercise or magic formula to build muscle mass really fast, but there are advanced techniques that you can focus and persist on to build lean muscle mass without gaining too much unwanted fat at the same time giving you that ripped and shredded look that turns heads.
Learning how to build muscle mass is as easy as ABC. You will understand this as you read the following tips.
Tip #1
Break your previous record in every workout
Every time you workout, try to break your previous record. If you bench press 100 lbs last time, try to lift 110 lbs or 120 lbs next time. You need to keep challenging yourself in every workout if you need to trigger body that its under stress which is when the body starts to build muscle mass during repair instead of burning them for energy.
Tip #2
Always train to muscular failure
If someone asked me one single technique to show how to build muscle mass quickly, then this one is very important. Training to muscular failure in every set of every exercise means freaking your body out that it might be in danger. This will trigger your body to be prepared for future hazards by building a lot of muscle tissue in a very short period of time.
Tip #3
Run away from your workout after 60 minutes.
Once your clock reaches 60 minutes, you should stop your workout no matter how many sets are left. Run away from the gym as quickly as you can. In fact, the optimal time I recommend if 45 minutes after which the glycogen stores are totally depleted and whatever exercise you do to build muscle mass will only create a negative result.
Tip #4
Eat high quality food
Just because you are trying gain muscle mass, that does not give you the permission to eat like a maniac. You can't just go about swallowing everything edible at sight. You will definitely gain weight, but most of it would be from fat. You really do not want to see how that looks!
Eat high quality lean proteins, fiber rich carbs and healthy fats. Fill up your tummy with these quality food items, and you do not have to worry about gaining unwanted fat. In fact, following such a clean diet will get you that ripped and cut look that turn heads at the beach.
Are you satisfied with the 4 tips on how to build muscle mass quickly? These are few of the many things that you need to follow when trying build lean muscle in the fastest time possible. Who said that building muscle mass is easy? If that was the case, everybody in the gym would be a bodybuilder in just a few months.
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Derek Manuel has sinced written about articles on various topics from Build Muscle, Bodybuilding Supplements and Build Muscle. Derek Manuel is the author of the best-selling, How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to g. Derek Manuel's top article generates over 6600 views. to your Favourites.
Click786 has sinced written about articles on various topics from Build Muscle. Click the links below to read my review on the award winning muscle building program;