If you want to know how to build muscle fast you’re in the right place.
Because I’m gonna reveal five quick and easy tips that will help you reach your goals, while avoiding frustration, plateaus and injuries.
Sot let’s get to it…
1) Don’t Overtrain
First of all, if you’re a skinny guy who has less than Herculean genetics you need to be sure to avoid overtraining.
When you’re struggling to gain size one of the reasons is that your work capacity sucks. Once you improve that overtraining won’t be as much of a concern. But until then it is.
Aside from NOT following your favorite pro bodybuilders workout here are a few different ways to do this:
• Don’t do more than 16-20 top end, work sets per workout.
• Don’t train for longer than an hour.
• Don’t do more than four big workout days per week.
• Don’t train for more than 12 weeks without taking 5-7 days off or at least de-loading.
• Don’t train with 90% or above your one rep max for more than three weeks in a row.
Those are a few of the easiest ways to avoid overtraining. Heeding that advice will definitely help you build muscle fast.
In the meantime keep striving to increase your work capacity and eventually you’ll get to the point where overtraining will no longer be a concern.
2) Add Weight or Do More Reps
Productive mass building workouts are centered around one concept, first and foremost, and that is progressive overload. You have to consistently get stronger and lift more weight and/or do more reps if you ever want to get bigger.
Doing the same thing repeatedly will get you absolutely nowhere and is a complete waste of your time.
Set your mind on doing the following numbers and you will be big. Maybe not the next Mr. Olympia but certainly a lot bigger than you are right now and bigger than most guys in the gym.
These are good numbers for an average guy. Nothing else will make as much difference as achieving these goals:
- 15-20 Degree Incline Bench Press- 245 x 10
- Squat- 315 x 10
- Military Press- 165 x 10
- Trap Bar Deadlift- 405 x 10
- Chin Up- BW x 20
- Pistol Squat (if your knees can handle it)- BW x 20
- Ring Dip- BW x 25
- Glute Ham Raise- BW x 20
Pick about 3-4 of the best mass building exercises per body part and set a realistic goal for six and twelve months. Worry about nothing else but moving big weights on those exercises and getting consistently stronger over time.
Everything else will fall into place and you will finally start growing when you do that.
3) Use Compound Exercises
You need to be sure that you are using big, compound exercises like squats, deadlifts, chin ups, rows, cleans and presses with heavy weights.
Don’t waste your time with isolation exercises and pumping techniques unless you’re already a fairly big, strong dude who has been training properly for at least three years. At that point you’ll want to start adding some more isolation work in, but until then focus on the big stuff.
4) Eat Enough of the Right Muscle Building Foods
Next, you need to be sure your diet is in order. This means that you are eating copious amounts of food on a daily basis. But not so much that you become a fat ass. Three to four meals spaced 3-4 hours apart should be sufficient.
Eat .8-1 gram of protein per pound of bodyweight and anywhere from 1-3 grams of carbs per pound, depending on your bodyfat percentage and weekly workout volume.
You should be focusing on organic whole foods such as:
- Grass fed beef
- Organic chicken and eggs
- Wild caught seafood
- Game meats
- Organic fruits and vegetables
- Rice and potatoes
- Nuts and nut butters (sparingly)
- Coconut oil
- High quality protein powder
For the best muscle building meal plan that will help you avoid getting too fat while you bulk up, check out The Renegade Diet.
5) Don’t Forget About Rest & Recovery
Another thing that will help you build muscle fast is paying the utmost attention to your recovery. You should be getting as much rest as possible which includes sleeping a minimum of eight hours per night and hopefully even taking a short nap during the day.
Another thing that can boost your recovery ability is regular massage. This can be a real massage from a masseuse or just a simple self massage with a foam roller, lacrosse or tennis ball. Either way you do it will help tremendously, just be sure to do it.
Although most people overlook its importance, stretching is another important component of a good muscle building program. Stretching can help tight muscles grow more efficiently and can even help prevent injuries in certain instances.
If you don’t do any stretching now, I highly recommend that you start. You will be pleasantly surprised by the results, I’m sure. Some of the most jacked bodybuilders are also some of the most flexibile. Tom Platz comes immediately to mind.
If you follow the tips above you will definitely build muscle fast.
If you’re a skinny guy and want to speed up the process click HERE now.