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What Is The Fastest Way To Build Muscle ? – 8 Ways To Build Muscle Faster

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Everyone would love to build muscle faster, but the truth is that it takes a very long time to add a significant amount of muscle mass to your frame. Unless you’re a complete beginner you’ll be lucky to add an extra 10-15lbs of muscle in a year. Although, if you follow these 8 tips it will drastically increase the rate at which you gain muscle and if you’re lucky you may be able to gain even more than 15lbs of muscle in the next 12 months.

1. Time Your Rest Periods

Once you finish each set time your rest periods with a stopwatch because most of the times people rest way too long inbetween their sets. The reason why you shouldn’t rest any longer than 2 minutes between each set is because of muscular hypertrophy which can only be achieved when you rest between 60-120 seconds. Muscular hypertrophy is the growth and increase of the size of muscle cells.

stopwatch

When you rest longer than 120 seconds that is for muscular strength and not muscle size.

2. Make Sure You Get 7-8 Hours Of Sleep Every Night

If you are not getting enough rest then there’s no way your muscles will be able to fully recover from the intense training. When you sleep that is when your muscles grow so make sure that you get at least 7 hours of sleep every night.

3. Focus On Compound Movements

Lifts that work multiple muscle groups are known as compound exercises, the 3 most common and effective compound exercises is the deadlift, bench press and squats. The reason why it’s important to do these compound movements is because it makes your body release a large amount hormones such as testosterone which promotes muscle growth.

big 3 compound movements

4. Take Creatine Monohydrate

Creatine is one of the most researched supplements in the industry, so if you’re on a tight budget and looking to get supplements for bodybuilding then Creatine should be on the top of your list because it’s been proven to be the most effective and cheapest supplement you can buy.

Click Here For A Full Breakdown Of Creatine Monohydrate

5. Track Your Nutrition

Tracking your nutrition and measuring your food is one of the most important things on this list because if you don’t know how many calories your eating everyday then how will you gain muscle mass ? To gain muscle mass you will need to be eating in a slight caloric surplus and getting in at least 0.9 grams of protein for every pound of body weight.

journal

You can either write down everything you eat/drink with the calories and macronutrients in a journal or use the app called MyFitnessPal because if you’re not gaining weight then you can increase your calories accurately by tracking it.

6. Weigh Yourself Everyday

To make sure that you are gaining weight you should step on the scale and weigh yourself everyday. Then on Sunday add up all your daily weigh-ins and divide it by 7, if the calculated weight is higher than last weeks then you’ve gained weight. A good amount of weight to gain would be around 0.2-0.5 kg a week.

scale

7. Follow A Proper Training Program

If your not following a proper training program then there’s no way you’ll be able to gain some serious muscle mass. If you’re just going into the gym and doing random exercises with bad form that’s a complete waste of your time. Once you follow a proper training program that works each muscle group 2-3 times per week with proper form and the correct number of sets/reps you’ll gain muscle faster than ever before.

8. Hire A Coach

Hiring a coach that gives you a fully personalised training and nutrition program is one of the best ways to gain muscle faster because all you have to do is follow the customised program. Furthermore, most coaches often do weekly reviews and if you have any questions about training/nutrition you can ask them.

To sum up if you’re serious about gaining muscle mass as fast as possible then follow these 8 tips because they will get you the results you want.

8 thoughts on “What Is The Fastest Way To Build Muscle ? – 8 Ways To Build Muscle Faster

  1. Love it ! These are great ways to help people understand how they can increase muscle mass ! Compound movements really are key to gaining mass because they engage the whole body. You should check out the research on hex bar deadlifts, that lift engages pretty much every muscle in the body and is the best workout anyone can do if the goal is to increase sprinting speed. Simply fascinating. Tracking nutrition is probably the most important and also, unfortunately… the place where many people fall short. It’s the hardest part of the whole journey in the fitness industry. Great article !

  2. This is awesome. I have been weightlifting for a couple of years, but realize I have not been doing some of these things. Often times when switching lifts I will take too much time changing the weights so my muscles get cold. Lastly, I do appreciate how you talk about getting sleep too because I have so many friends that don’t get anywhere near enough sleep to help their muscles recover.

  3. Hi Andrew,

    Really good information and easy to understand.

    Personally I think the number 1 reason people can’t build muscle properly is due to their diet. They dont know where to start and what sort of foods to eat. If people plan this aspect of muscle building properly then they will see dramatic results in a few months.

    Just my opinion 🙂

  4. Great article! I used to work out regularly and managed to have abs (I’m slim so perhaps its easier?), but ever since I got injured, I stopped working out and it become a one pack :(. I would love to go back into exercising and getting back those abs, but i’m so lazy.

    Any advice for motivating yourself during lazy period? 😉

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