Guys, I totally get it. When you’ve set your eyes on the end goal, you want to build muscle fast, there’s simply no time for hanging around.
In bodybuilding circles, there’s no time to waste – and we all have the same thought: How to gain muscle fast.
Sure, you can’t go from skinny-fat to beefcake overnight, but when you’re on a path of building muscle, you want to know the fastest way to build muscle. Believe me, I’ve been there.
If you find yourself hitting the gym six days a week with little pay off, something is definitely off in your approach. But what can you do to make sure you’re building muscle the right way? And what can you do to build muscle fast?
We’re gonna tell you how. Get ready to rev up your results and hit your goals in no time.
Let’s dive in.
How do we build muscle?
Before we sink our teeth into the fastest way to build muscle, first let’s take a quick look at what ‘building muscle’ really means.
I mean, we all want to know how to grow muscle, but do we really know what’s happening in our body to make growth happen? More often than not, no, we don’t.
In order to get BIG, we use resistance training – causing them to hypertrophy. But what does that really mean? Muscular hypertrophy is when our muscles adapt to the regular pressure being exerted on them.
In other words, the stress they’re put under by you lifting weights in the gym. In order to keep your muscles growing, you need to progressively overload them.
Now, here’s how to gain muscle fast, the right way.
What’s the fastest way to build muscle?
If you’re anything like me, my next gym session cannot come soon enough. Once I’ve set my eyes on the prize of huge gains, I want to build muscle fast – there’s no time for hanging around.
So without further ado, here’s how to gain muscle mass – FAST.
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Up your training volume
If you’re trying to work out how to gain muscle fast, it’s time for a little maths. Don’t worry, we’re only talking about your training volume – aka, your number of reps multiplied by your number of sets.
But instead of stacking on those heavy weights until you’re a crumbling mess on the floor, you may want to go a little lower in weight instead.
Also Read: How to burn fat by building muscle
According to a sports performance coach with the Professional Athletic Performance Center in New York, intensity drops during the hypertrophy phase, with intensity measuring between 50 to 75% of the person’s 1RM – the maximum weight lifted for one rep.
To up your volume to build muscle fast, aim to perform each of your lifts for 3 to 6 sets of 10 to 20 reps.
Get full-on with eccentric
No, guys, I’m not talking about switching up your behavior or appearance here – I’m talking about the eccentric phase of weight lifting.
When you’re lifting weights in the gym, there are two phases to your lift:
- Concentric (hard)
- Eccentric (easy)
Now, if you’re thinking ‘It’s all damn hard!’, I’m not saying that lifting weights should be 100% easy. Allow me to explain.
During a squat, as you lower, you’re performing an eccentric (easy) action. It’s the push to the start that’s the concentric (hard) part. According to research, eccentric is where the magic happens – aka, hypertrophy is triggered.
So how do you focus on eccentric in order to build muscle fast? Well, there are two routes you can take.
- Either slow down the eccentric part of your movement
- Integrate eccentric-only variations into your workout
Let’s go back to the squat. As you lower yourself down, the exercise ends. However, if you do decide to go full-on with the eccentric phase, you’re going to need to pack on some serious weight (gym weights, not body).
Reduce between-set rest times
It’s easy to start screwing about with your phone in between sets, whether you’re checking your messages or looking for another song to listen to. However, it’s best to keep screen time to a minimum in order to build muscle fast with short rests between sets.
Keep your phone on Do Not Disturb and simply use its timer to allow yourself between 30 and 90 seconds rest maximum.
If you’re wondering how to grow muscle, it’s all about those muscle-building hormones. During these short rest periods, both your testosterone and human growth hormones levels are encouraged to quickly release, helping you to truly fatigue your muscles.
Also Read: How to strength train while cutting
Don’t be afraid to push your muscles to the limit, since fatiguing them is a prerequisite for muscle growth.
Get plenty of sleep
Still trying to work out how to gain muscle fast? In order to build muscle, you need to give your body enough time to recover. Yep, I’m talking about sleep.
As you sleep, your body releases human growth hormone, keeping cortisol (stress hormone) in check, while supporting muscle growth.
If you deprive your body of the rest it needs to recover and build muscle fast, both your muscle-building and testosterone levels could take a hit.
Eat in a calorie surplus
Although it is possible to gain muscle during a cut (and a calorie deficit), when you’re looking for the fastest way to build muscle, it’s all about the extra calories.
When your body is shifted into a calorie deficit, consuming fewer calories than you’re burning can make muscle growth much harder. During a deficit, your body’s tendency to build new muscle decreases – since your body thinks it’s running low on food.
Here’s how to gain muscle mass – eat an extra 250 to 500 calories each day. But we’re not talking about chowing down on pizza and take out, instead, opt for high-protein, nutritious food.
Get casein protein before you sleep
As we talk about more in our article on protein before bed, casein protein is absorbed slowly into your bloodstream, keeping your muscles fed with amino acids.
Casein protein is particularly helpful after going heavy in the gym, with a snack right before bed helping your body to recover and build muscle fast. Boom!
Opt for the following:
- Cottage cheese
- Greek yogurt
- Smoothies with casein-based protein powder
Creatine for bodybuilding is a popular go-to, thanks to its muscle-building capabilities.
Also Read: How to build muscle
Many of us don’t realise that creatine monohydrate is actually produced naturally by the body. Stored in your muscles, creatine is needed the most when you’re busting out heavy lifts during your workout.
Check out our article on creatine for the right dosage and the best way to use this common supplement.
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