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How to Build Muscle Fast

Written by Jason Ferruggia Topics: Muscle

how to build muscle fastIf 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) Train Your Ass Off… But Don’t Kill Yourself

You’re not gonna get anywhere if you don’t train your ass off. Let’s make sure everyone is clear about that.

I see guys in the gym pussyfooting through workouts, texting between sets while resting five minutes, and using weights that my mom would use.

That’s how you waste time, not build muscle.

Get focused, crank up some angry music and hit it hard. I mean really fucking hard.

Give it everything you’ve got and work harder than 95% of the population can’t or isn’t willing to.

Having said all that I should note that there is such a thing as overtraining.

But it’s not the scary epidemic that most people would have you believe. And it’s really hard to reach a true state of overtraining.

So never use the fear of overtraining as an excuse to be a pussy.

Just be sure that you don’t use insane levels of psyche on every set.

Don’t take all your sets to failure. By that I mean where the weight literally comes back down on you. Finish your sets when you know you can’t complete another rep with good form. Don’t do shitty, ten second grinders.

Take day or two per week off from the gym or at least do some lower intensity exercise like swimming, biking, or hiking.

And every 8-12 weeks take a week completely off from the gym.

2) Add Weight or Do More Reps

Productive mass building workouts are centered around one concept, first and foremost. 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- 155 x 10
  • Trap Bar Deadlift- 405 x 10
  • Chin Up- 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 enough food on a daily basis. But not so much that you become a fat ass. Three to four meals spaced 3-5 hours apart should be sufficient.

Eat .6-.8 grams of protein per pound of bodyweight and 2-3 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, oats, quinoa and potatoes
  • Nuts and nut butters (sparingly)
  • Coconut oil

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.

23 Responses to How to Build Muscle Fast

  1. Herbert Hernandez July 10, 2012 at 10:13 am #

    Brilliant as usual! I have also forwarded this post to a bunch of friends.

  2. Brian July 10, 2012 at 2:03 pm #

    6. Stop listening to people other than Jason Ferruggia. :)

  3. PH July 12, 2012 at 8:02 am #

    Re: stretching

    Are we talking deep, balls-to-the-wall most uncomfortable time of your life Doggcrap type stretching, or just the normal static stretches most of us were taught to do in gym classes as a chlld in school?

    Also – when do we stretch? Immediately after training, during training but after exercises e.g. stretching the pecs after DB presses etc, several hours after training or on different days completely (off days)?

    Does ‘when’ even matter or is it just a case of getting the shit done?

    • Trev January 10, 2013 at 8:13 pm #

      I think Jay is referring to mobility work when he says stretching. I think “when” gives way to just do it. Typically, one does foam rolling as part of the warm up, then dynamic stretching, then the more intense, deep MOB stuff after. And yeah, it’s balls to the wall uncomfortable town for 60 seconds baby.

  4. SHIB January 10, 2013 at 1:19 pm #


    FYI your email headline said 8 not 5 :-)

    But 5 great points

    • David January 11, 2013 at 3:58 am #

      You see 5 ways to help meet the 8 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

  5. Guðmundur Pétursson January 10, 2013 at 1:34 pm #

    Could not focus on the article …. got stuck on the picture ;-)

  6. Maximus January 10, 2013 at 1:39 pm #

    OMG! I had some difficulty trying to read the article. My eyes kept drifting and locking to the left of the article for some reason. BTW All good pointers

  7. Richard Fonseca January 10, 2013 at 3:07 pm #

    Does this also apply to the 40 and over lifters?

  8. kelly January 10, 2013 at 4:22 pm #

    What about attainable goals for women?

  9. glen chaytor January 10, 2013 at 4:44 pm #

    jason ferruggia is da bomb….wish i had found u 20 years ago…glen.

  10. Stephanie January 10, 2013 at 5:32 pm #


    How does a girl get a booty like that?!!

    • Jason Ferruggia January 11, 2013 at 10:27 am #

      @Stephanie- We’ll be coming out with a program geared toward females in the next few months.

      • Stephanie January 11, 2013 at 12:11 pm #

        Seriously looking forward to it! Miss Fatbooty will be on repeat when that workout comes out :P

  11. kelly January 10, 2013 at 8:44 pm #

    ^^I would like to know also.

  12. Tucker January 11, 2013 at 1:33 pm #

    who is the lady in the picture?!

  13. Thor Borwick March 25, 2013 at 3:26 pm #

    I totally agree with you.
    In my opinion there are three factors to build muscle fast.(in random order)

    1.Constantly adding weight or reps. I prefer adding weight,at least in squat and deadlift.
    2.Get enough rest. Ideally if you are lifting weights to gain muscle and weight,you should stay on the coach all day and have at least 8-9 hours of sleep every night.
    3. EAT. I am not a big fan of counting calories,at least if you are a newbie.. Eat until you are full and then eat some more.

  14. george April 30, 2013 at 12:13 pm #

    What about being sleep deprived? I have a new edition to the family and he keeps us up at night and iI work. Days a week. I am new to power lifting but I have been bit by the iron bug and love it. I know sleep is key I have done all the research and I don’t want to risk injury. Any advice?

    • george April 30, 2013 at 12:15 pm #

      I wor ssince days a week. Sorry for the typo.

    • Jason Ferruggia May 7, 2013 at 8:01 am #

      @george- Sleep is definitely key and you need to find a way to get some. Otherwise results will always be less than optimal.

  15. george May 7, 2013 at 11:44 am #

    Thanks Jason for the response. I am really trying. For now now iI’ve dropped to two days a week at 70% max. Mostly stick to bodyweight workouts

  16. Jennifer June 25, 2013 at 7:56 pm #

    I also want to see an article on attainable goals and special considerations for women.

  17. Paul February 17, 2014 at 2:12 pm #

    This is exactly why I switched to renegade! I was definitely overtraining and hurting my gains after my first year of training!