In this article I'm going to tell you some things you can do to build muscle mass fast. But, first let me say this…
Your genetics do play a role in how fast you gain muscle mass.
Some people can do almost everything wrong with their exercise routine and nutrition habits and still gain muscle mass (don’t you hate that).
On the flipside, some people have to do almost everything right to see progress.
The good news is that you don't have to be genetically gifted to gain muscle fast. The tips below can work for almost anybody.
First of all, I'll assume that you already know that lifting weights is the best way to build lean muscle. Right?
If you combine the 10 elements that I'm about to share with you, you will build muscle quickly. If any one of them is missing, your progress will be slower…
#1 Make A Plan!
That's right! The Number 1 thing you must do to build muscle fast is plan for it. If you're anything like me (I'm not a good planner), this part will be tough for you. But ya gotta do it!
Building muscles fast is about...
eating to grow
having tough workouts
having efficient workouts.
Spending time "guessing" what your next meal will be or what exercise you're going to do will hurt your progress.
I guarantee it.
Fitness expert Vince DelMonte clearly understands the value of planning. In his top selling ebook No Nonsense Muscle Building, there is a 29 week workout program to follow and 12 weeks worth of healthy meals.
#2 Lift Properly
You can lift weights until your eyes pop out of your head, but if you don't use good form and technique while you're lifting, you'll slow down your muscle building efforts and possibly even risk injury. Here are 3 ways to get some weight lifting education:
a. Search the internet. There's a lot of solid information online, but there's also a lot of junk! The challenge is being able to differentiate, and using trial and error will slow down your muscle building efforts.
b. Hire a Trainer. Working with a good Personal Trainer is a great way to build muscle fast. However, good training does not come cheap. If you hire someone, make sure he or she has at least a top level national certification and can give you some references.
c. Buy a couple of books. Reading through a book or two won't help you build muscle as quickly as hiring a Trainer, but it will save you a whole lot of dough.
There's a TON of info about training, nutrition, exercise instructions, supplements, and more inside the ebook Bodybuilding Revealed.
#3 Use Free Weights
You should lift with free weights (dumbbells and barbells) the majority of the time.
Use machines and cables sparingly or not at all unless you're a total beginner.
Free weights recruit more muscle fibers than machines, so that means faster muscle gains if you use them.
#4 Use Compound Movements
Simply put, isolation exercises work one muscle group at a time. Compound exercises work multiple muscle groups at once.
Compound movements are better for gaining muscle mass fast.
Squats and bench presses are two examples of compound movements.
#5 Lift To Fatigue
The goal of each of your sets (after you warm up) is to reach fatigue, not to reach a certain number of reps. If your goal is 12 reps, you should barely be able to make it to 12 (if at all).
If you get to 12 and you're able to do more with good form, keep going. For the your next set you can increase the weight so 12 reps will be challenging for you to reach.
#6 Use Progressive Overload
To build muscle fast, you have to increase your output regularly.
Without progressive overload, you won't give your muscles a need to adapt.
They'll cease to get stronger or bigger beyond a certain point. For example, if you're doing 4 sets of 10 squats this week, the next week you can try...
a. adding 1 or 2 sets b. do 12 reps instead of 10 c. increasing the weight
Do this with each exercise in your routine.
#7 Change Routines
If you do the same routine too long, your body will get bored. Most likely you will too. Ya gotta give your body a reason to keep getting bigger and stronger.
Change it up every 4 to 8 weeks.
#8 Eat To Grow
Eat 5 to 6 meals spaced a few hours apart. This will give your muscles a steady supply of nutrients throughout the day.
Your meals should have a balance of protein, carbs and fat because they ALL play a role in helping you build muscle.
If you're a busy person, meal replacement bars and powders can help you feed every few hours. Just avoid the sugary stuff.
#9 Get Some Sleep
Muscles grow most when you sleep, not when you work out. Get as close to 8 hours (or more) of sleep as you can. It will speed up muscle tissue repair and growth.
#10 Be Consistent!
This goes along with planning. To build muscle fast, you have to be consistent day after day, week after week. Each meal and each workout builds upon the last.
When you skip a meal or a workout, you slow your progress.
Make out a workout schedule and resolve to stick to it!
Make sure your kitchen is stocked with food and healthy snacks.
And there you have it – 10 tips you can use for faster muscle gains.
One more important thing – don't over train! In an effort to build muscle fast, many people don't allow enough time for their muscles to recover. The growth is in the recovery.
If you're a beginner, do 3 workouts a week on nonconsecutive days.
If you're intermediate or advanced, 4 to 5 days is fine.
Also, complete your workouts in an hour or less. Your testosterone levels start dipping around the 1 hour mark.