Let me guess – you want to learn the best ways to build muscle fast? And as fast as possible for that matter. Well congratulations, you share the same goal as 99% of the bodybuilding population.
Problem is, you have read so many different guides on the best way to go about doing it that you’ve become totally confused.
It seems like everyone has a different opinion on which exercises to perform, what rep ranges to work in and what foods you should be eating. In fact, every time you start a new plan you read a compelling article written by someone else that makes you change things over completely.
As you can imagine, constantly changing your plan makes it hard to progress. Additionally, a lot of people like to blame genetics as the reason they can’t build any muscle. Well, we aren’t about to deny that genetics play a role in bodybuilding.
Some people will put on muscle easier than others but that doesn’t mean you can’t transform your body. Everyone has the potential to put on mass and cut down to sub-10% bodyfat if they follow a solid diet and training program.
In this article, we are going to tell you just how to do that so you can be well on your way to that physique you’ve been dreaming about.
This is not some sort of gimmicky workout routine that you read in muscle mags – this is a collection of tried and true tips that have been proven to build muscle and transform bodies.
Follow these best tips to build muscle rapidly and you will be well on your way to having an incredible physique.
9 Best Ways To Build Muscle Fast
Imagine if you had 10 lbs more muscle mass in you, right now.
You look way better, right?
Your confidence is sky high and women are waiting in line to date you.
That is what these best tips are supposed to help you achieve, fast. Drop everything you’re doing, make sure you read through it all with full attention. It might be the best time investment you’ve ever made.
So, here we go.
1. – How Many Days to Train
The first step is to figure out how many days per week you will be going to the gym. This depends on your schedule, the speed at which you recover and of course your personal preference.
A lot of popular routines are built around the idea of working a particular muscle group very hard once per week.
For example: Chest on Monday, Back on Tuesday, Shoulders on Wednesday, Legs on Thursday, Arms on Friday.
While effective for some people, this isn’t really ideal for most and frankly there are alternatives that would suit you better.
The issue with training a muscle group only once per week is that you are only raising protein synthesis once per week which only last for 48 hours at most. Even if you totally blitz the muscle it doesn’t have an impact on the length of the protein synthesis phase. That means the 5 or so days until your next training session for that muscle are not making that muscle grow nearly as much as they could.
That’s a lot of lost opportunity! As a result, we feel it’s better to train each muscle group twice per week. For example, you could perform a full-body workout three days per week, with a rest day in between each workout. Or you could split your workouts between upper body and lower body and perform each workout twice per week. Finally, you could split your workout to push/pull/legs on a 4 or 5 days per week cycle.
In that case you would train for two days, take a day off, then train another day followed by a day off. Continue the cycle over on the 6th day. For people with very strict schedules this might be difficult to pull off since you don’t know which day of the week your rest days will fall on.
Again this type of high frequency training requires a strong ability to recover quickly otherwise your workouts will suffer. If you are the type that needs longer periods to recover then choose a plan that leaves more time between workouts.
You’ve probably heard the advice that beginners should not do split workouts and instead focus on full body workouts built around compound exercises. That way they can get the most out of their noob gains and build a strong foundation on which they can grow even further.
Having said that, beginners can still progress well on a 4 or 5 day split as long as they are eating the right foods and performing the best exercises. That doesn’t mean that full body workouts should be limited to beginners.
Intermediate and even advanced lifters can make a lot of progress this way and should consider a switch to full-body if they are stalling or plateauing on their current routine.
2. – Training Hard
This one should go without saying but it always surprises us how many people show up at the gym just going through the motions expecting to get huge. It takes a lot of hard work and focus with particular attention to the compound lifts like the bench press, squat and deadlift.
Even if you don’t want to get massive, you should still be performing these exercises. Being able to bench press 1.5x your bodyweight while being sub-10% bodyfat will have you looking very good. Everyone is different so just because you are lifting very strong weight doesn’t mean you will get huge – having said that we don’t know of any very strong lifters who also don’t have good physiques.
When you are building your routine, make sure you are choosing exercises that allow you to move a large amount of weight. In terms of sets and reps, you will want to ramp up the weight doing fewer and fewer reps as you get higher.
Your highest set should be in the 5-8 rep range.
However, one important thing to note here:
3. – Do not to go to complete failure – leave yourself a bit of energy
You will be increasing the chance of injury because as your strength gives out your body cheats with bad form to compensate, putting yourself at risk. For example, when deadlifting a heavy weight for too long you might round your back to help pull the bar up, putting yourself at serious risk of injury.
If there’s one thing that can really derail your gains it’s being out with an injury for several months.
Unlike what many people will tell you, it isn’t actually necessary to go to failure in order to gain muscle mass. What is responsible for causing your muscle to grow is the concept of progressive overload which means to lift more weight over time. If you are lifting the same amount of weight, for the same number of reps and sets for an entire year you aren’t going to get any bigger.
Another major cause of growth is getting that burn or pump feeling in the muscle. To get this, you can up the rep range to 10-15 with shorter rest times. As well as drop sets, supersets and slow negatives.
As long as you are coming to the gym well rested and motivated and your lifts are going up in weight over time while staying in the same rep range then you will get bigger – we guarantee it.
4. – Speed of the Repetitions
We are surprised to notice that many people don’t give much attention to how fast they should be performing the rep. Often we see people accentuating the positive portion of the repetition, then just dropping it quickly for the negative portion.
Believe it or not, this is actually the opposite of what you want to be doing. You see, performing the positive portion of the rep slowly doesn’t provide any additional benefit however dropping the weight quickly makes you miss out on the benefit on the negative portion of the rep.
Moving a weight slowly through the positive portion of the lift will actually reduce your strength as you miss out on that boost you get when you explode from the bottom of the rep.
That doesn’t mean you should do all of your exercises as fast as possible – most can be done at a moderate pace but for the larger compound exercises you want to make sure you are performing them at a faster pace while still maintaining good form.
5. – DOMS – the true measure of gains?
A lot of lifters like to measure the success of their workout and overall program by how much DOMS they get – delayed onset muscle soreness. The feeling is that if there was no DOMS in the muscle the next day then you didn’t get in a good workout.
We are pleased to report that there is no proven link between the two, and it is possible to build a lot of muscle without without ever getting DOMS (although this is unlikely) as long as you are progressively overloading your muscles.
The problem with this misconception is that people will train specifically to get DOMS and not to actually increase the weight over time. They will take lighter weights and do longer sets, supersets and dropsets to try and get that feeling.
Not only are they wasting their time and not maximizing their gains – they also get the muscles so sore that they aren’t available to be used for several days, impacting their other workouts.
6. – Plan your Workouts
This is a major key if you’re serious about building muscle faster.
Do you have an exact idea which muscle groups you will be working and what exercises you will do to stimulate them before you even step into the gym? If not, you are making a huge mistake.
If you just show up at the gym and use whatever equipment looks good then you won’t make good progress over time. This is why keeping a journal of all your workouts is a great idea – you can see what you did last time and try to beat it on the next workout.
You can also write down the exercises you are planning on doing so that you don’t come up with excuses not to them (ahem, squats).
Most importantly though, keeping a journal will make you own your results. If you aren’t progressing under a particular plan it will be staring you right in the face so you will have no excuse but to make the necessary changes.
Also, make sure every month or two you add a deload week – that means training with lighter weights – to give yourself a break. While it may seem counterintuitive to waste a week of training and potentially lose some gains, it will actually help you in the long run.
The rest will give your body some extra time to rest and rebuild muscle tissue.
Many people actually find that it’s coming off a deload week that they break through many of their plateaus!
7. – Training in the Gym is only Half the Battle
Half the battle, 10% of the battle, 5% of the battle, whatever.
Everyone likes to assign a different level of importance to dieting vs. actually training. Just take our word for it that diet is very important and you simply will not make gains unless it’s on point.
You’ll want to figure out what your lean bodyweight is – so subtract the amount of your bodyweight that is fat and multiply it by 20 – that will give you a rough idea how many calories a day you should be eating. This will also be influenced by things like muscle mass, activity level and metabolism but it will give you a good starting point.
If you are consuming this many calories and are not gaining weight – then up the calorie total by 250 and see how your progress changes. Unlike many of the crazy bulking diets we recommend only a small calorie surplus.
This will insure that you gain only muscle so you don’t have to do a lengthy cut at the end to lose your gut. As much as we would like it to be the case, eating more calories doesn’t guarantee the body will turn them into muscle.
There is an upper limit, genetically, that your body can convert into muscle and once you reach it your body will just turn the extra calories into fat.
8. – Maximize your work
We’ve covered in this in our ultimate guide to build muscle fast. – You can read that here.
The Man hormone, a.k.a., testosterone is without a doubt the most important hormone in your body to build muscle in the shortest amount of time as possible.
So, if you really want to get the most out of your workouts, you’re going to have make sure you’re doing everything you possibly can to support your test levels. That is where natural testosterone boosters come into play.
They’re formulated to increase muscle size, strength levels, give you extra boost and keep you motivated to hit the gym.
If you’re already eating your steaks, potatoes, rice and veggies and training hard, then adding a testosterone booster to your routine will be a great way to push past barriers to release more muscle growth.
However, these kind of supplements have gotten bad rep over the years because many companies use ineffective fillers in their supplements that won’t actually boost your levels that much.
We’ve spent months researching natural test boosting ingredients. You can click here to read it and see which ingredients actually work.
9. – Stick With it
Now that you have your training routine, your nutrition plan and supplements set up you need to stay committed to it. While some people do advise to change routines every few weeks to shock the muscles this really isn’t necessary to make them grow and will actually make it harder for you to progressively overload them.
The exercises you perform on day 1 will still work well for you on day 1000+ as long as they are the tried and true compound classics. The only thing you should be focusing on changing is the amount of sets and reps you perform as well as the amount of weight on the bar.
It may seem boring to you to perform the same exercises all of the time, but let us tell you that when you are seeing results you won’t mind it all.
In fact, when you see just how much better your body is looking you will be excited to perform these exercises!
Conclusion; to gain muscle mass rapidly
If you’re serious about building muscle fast then you have to make sure that you’re following all the best ways.
Make sure you get your diet game on point, that your workout program is hardcore and you get the most out of your hard work by keeping you testosterone levels sky high.
A great way to do that is with a natural test boosters. But beware of companies that use ineffective fillers and make sure that they contain these proven ingredients.