How to build muscle as fast as humanly possible…
That’s what we all want to know.
Below you’ll find a comprehensive tutorial on exactly how to do this.
It’s short, sweet and simple, with tips that can be applied immediately to your workouts so you can start seeing results today.
No BS, confusing formulas or overly scientific jargon.
Just the truth about what really works for genetically average, drug-free dudes like you. But first, let’s address the single most important factor in building muscle: getting stronger.
If you want to get big you have to get strong.That’s the #1 rule of building muscle.
There are no two ways around it. By continually using the same weights you’ll never gain significant size because you never give your body a reason to adapt. You have to force adaptation.
All the supersets, drop sets, strip sets, complexes and fancy training techniques in the world will never be able to trump simple progressive overload. So always strive to add weight or do more reps over time.
The following tutorial will give you everything else you need to know to get started on the most efficient muscle building plan possible.
1) What’s The Best Muscle Building Workout Split?
2) What are the Top 10 Best Weight Training Exercises?
3) How Many Days a Week Should You Work Out?
4) How Long Should Your Workouts Last?
5) How Many Reps Should You do to Build Muscle?
6) What’s the Optimal Training Volume to Build Muscle?
7) How Often Should You Train Each Muscle Group?
8) Should You Train to Failure?
9) Can You Gain Muscle Without Getting Fat?
10) Is a Pump Needed to Build Muscle?
That’s almost everything you need to know about how to build muscle.
But don’t forget about recovery. It’s equally as important. You stimulate muscle growth during your workouts and you actually build muscle outside of the gym when you are recovering.
Click HERE to read about the single most important thing you can do to recover faster from training, and thus accelerate your gains.
20. Oct, 2011
at 12:08 pm #
Great read John! Stay Vigorous!
20. Oct, 2011
at 12:10 pm #
Nice guide. To some it may seem almost to simple, but no one says the truth can’t be simple.
25. Oct, 2011
at 9:57 am #
@Gary Deagle: Exactly.
Matty C- Thanks. I agree!
Roland- Appreciate it.
Joe- Thanks for the comment. You are the man!
Alex- Definitely.
Atul- No. But when you are older and stronger it can be a good idea to group all big lifts together on two days and then have two days of lighter training with exercises that are more joint friendly.
Christopher- We evolved to sleep when it’s dark. You’ll always get the best results doing that. Not that a nap is a bad idea.
Alexey- No, it isn’t. A dynamic warm up of bodyweight calisthenics, mobility work, activation and prehab should take you about 7-15 minutes then you start with specific warm ups on what you are going to be training that day. The whole thing should have you in and out of the gym in about 60 minutes.
20. Oct, 2011
at 2:03 pm #
Very awesome Jason! I love reading information that isn’t over complicated. Simplicity, brevity and succinctness is the key!! ;-)
20. Oct, 2011
at 2:47 pm #
Thanks for the well written and comprehensive guide.
I think it’s easy to complicate things but you’ve done a nice job of presenting facts. This is good advice all the way around!
21. Oct, 2011
at 8:04 am #
These are like your own personal 20 Commandments. Pretty sure it should be published and at least be put up in Renegade. I’ve lived by these commandments the past 3 years and have never been stronger in my life. I advise all my teammates and people who I know to do the same and the ones who listen, are the ones who are like – wow it really works.
18. Jan, 2012
at 10:53 am #
Haa. Thanks, Joe.
21. Oct, 2011
at 8:32 am #
Wonderfull post, right to the point and no BS.
I just think you should also advise for strict form when advising progressive overload.. the way i see most people trying to impress others by loading the bar and swinging the weight, cheating the whole way and stimulating every muscle BUT the muscle they are trying to work is just simply crazy, wont bring any good results, and may bring a lot of injuries.. i see this even in very advanced bodybuilders, and i dont see this in any powerlifter i workout with, altough they are working with much bigger weights, curious..
21. Oct, 2011
at 8:50 am #
Hi Jason,
I am following your advice and ideas for more then five years now. So basically I am in touch with fitness industry long enough to develop some of my own theories and methods. I have a question for you. My question is
Since you are a big supporter of strength building and compound exercises which definitely put too much stress on nervous system which isolated exercise doesn’t. So if we talk about your three day program Like 1 squat session, 1 bench press session and then one dead-lift session which is like father of all to exhaust your nervous system and all this with other compound exercises. Don’t you think it puts too much stress on hard gainer nervous system and hindering there growth?
And i have met many hard gainer and analysed there body anatomy. Most of them either weak nervous system or impaired nervous system. And all this nervous system sucking compound exercises makes it worse.
And man you are a really knowledgeable person. So this is just a discussion not a offence to your theories.
Take care.
21. Oct, 2011
at 9:13 am #
great post!
I have a question about point 18,
Is Polyphasic sleep very bad for building muscle? if so, how bad is it?
thanks in advance
21. Oct, 2011
at 9:17 am #
This is truly an excellent post. Thank you…may I ask if there can be a subset in the section on workout length relating to appropriate warm-up procedure? Is the warm up included in the 45-60 minutes? Should it be simply light exercise on the actual lifts we do or a separate comprehensive set to stimulate everything? Would 15 minutes on the rowing machine or nordic track work?
18. Jan, 2012
at 10:53 am #
You want to do a dynamic warm up consisting of mobility and muscle activation drills. This doesn’t count toward total workout time.
21. Oct, 2011
at 11:57 am #
Great stuff as always Jason! Simple and straight to the point! I am working on getting more sleep myself, as it is a constant battle (but getting better).
Christopher, I am not Jason and I look forward to his response, but I have not seen much data on polyphasic sleep at all related to muscle building.
My guess is that it would not be best since we know REM sleep is associated with strength gains (motor learning), and quality sleep helps with GH release and more parasympathetic tone also. Hormonally speaking, we are wired to sleep at night when it is dark for longer periods of time at once.
Having said all of that, the human body is incredible in its ability to adapt; so try it out and see how it goes for you.
Rock on
Mike T Nelson PhD(c)
25. Oct, 2011
at 9:59 am #
@Mike T Nelson: Thanks, Mike. I agree.
Adrian- Yes upper one day, lower the next. Four days per week.
Adi- Training to failure isn’t necessary for performance, strength or size gains. Gymnasts and Olympic lifters don’t train to failure. It only slows down your recovery.
21. Oct, 2011
at 12:34 pm #
Awesome post! If I switch to a upper/lower split, how do I still use compound movements that work the whole body?
21. Oct, 2011
at 9:03 pm #
@Adrian: Mate you should always be doing compound exercises in your upper lower splits anyway. Upper (Bench Press, military Press, Chin ups, Row variations), Lower (Squats, Deadlifts, good mornings, GHR’s, etc.). Keep away from that bodybuilding single joint stuff (leg extensions, hammy curls, tricep kickbacks, etc.).
22. Oct, 2011
at 9:27 pm #
Thanks for the advice, but what I meant was, how do you give body parts the rest time with compound movements? As in, if you do upper body one day and lower the next, compound movements work the whole body, any ideas would be great.
24. Oct, 2011
at 5:15 am #
@Adrian: Adrian, compound movements work ‘multiple’ muscle groups at the same time. I’m not sure what exercises you are referring to with your question in compound movements working the whole body – the deadlift is the only exercise I would consider to do that (apart from combined movements – squat thrusts, etc.). Examples of compound movements: Bench press because it requires triceps, pecs, lats, abs, etc. Squats as they train quads, hamstrings, gastroc (calves), glutes, psoas group, etc. Deadlift trains even more as you are incorporating upper body by holding the bar whilst using legs and hips to stand up straight (essentially).
However, compound movements target some muscles more heavily than others (Bench is pecs/triceps, Squats is glutes/quads, Pullups is lats/biceps, etc.) so even though they train multiple muscles, some muscles are more heavily taxed.
So to answer you question. Train 3 days per week (Mon, Wed, Fri – for example). Just focus on full body training (both upper and lower body in same training session). That way you’ll get the rest you need with a day in between each session. If you were to train a back to back day, then you’d focus your ‘primary’ exercises differently. Upper focus 1st day, lower focus 2nd day. Hope this helps. I apologise for not being as succinct as I would have liked.
Regards,
Matt
21. Oct, 2011
at 1:16 pm #
Excellent post!
21. Oct, 2011
at 3:55 pm #
Comprehensive list –
I wanted to add something to the list but it’s so well covered in just 20 points I couldn’t think what to add in.
So for me personally the biggest point for me is rest and recovery, I don’t think I get enough of that as I always feel to busy.
Raymond
22. Oct, 2011
at 8:07 pm #
Jason ferugia, you are beautiful. Please support me.
Sincerely and faithfully,
Timothy lee mingle keep of kk sabah Malaysia
22. Oct, 2011
at 9:16 pm #
Really great article all my knowledge and experience completely agrees with this!
22. Oct, 2011
at 9:54 pm #
Jason,
Those 20 are awesome training, diet and recovery tips,
But what’s up with tip number 6?
Should you truly Never train to failure?
It’s true that you deplete your CNS transmitters with too much failure training, but taking at least 1 set to temporary muscular failure ensures that you’ve pushed your muscles to the max on that given exercise.
I’ve found that as long as I get enough sleep each night, I can train to temporary failure as deep sleep re-replenishes those vital central nervous system neurotransmitters.
I agree with not taking every set of an exercise to failure in order to build muscle, but never training to failure at all?
-Adi
21. Dec, 2011
at 10:44 am #
Yup, never train to failure.
23. Oct, 2011
at 3:04 pm #
Jason,
I see you are a fan of Mariusz Pudzianowski. I have seen a few of your articles with his picture. I am a fan of the guy too. He used to be the strongest dude in the world at his times.
25. Oct, 2011
at 12:45 pm #
Thanks Matty C, great advice, will give it a go :)
27. Oct, 2011
at 1:18 am #
Always right on the mark Jason. I maintain a website, but I do think this is number one when it comes to building muscle. I am still learning a lot from MGS. As per usual keep the posts coming.
Thanks
21. Dec, 2011
at 10:45 am #
Thanks a lot, Luke.
04. Nov, 2011
at 2:51 am #
Hey there, I’m in Australia.
Good article. The only thing that threw me was you saying don’t train to failure. I have always done this and thought that it is a must for getting stronger. In order to maintain my workout intensity I feel that I must train to failure, I mean eventually, if you have a done a few sets, you won’t pump out the same number of reps ás the first set anyway, eg, you may do 10, then 8 then 6 etc – if you fail to reach 10 on set 3 then you have trained to failure by default and the only way to avoid and guarantee you do 3, 4, 5 sets etc with same number and still have 1-2 in the tank it to drop the weight? Surely this can;t be the case?
Anyway, I’m mainly a bodybuilder, but of late have been getting more interested in functional/strength training – practical stuff with body weight etc – hence following your site/advice.
04. Nov, 2011
at 4:18 pm #
@Gav: Training to failure constantly taxes your CNS which results in longer periods of rest required. I think if you experiment with it, you’ll find out not training to failure is superior to get consistent gains. Eventually, if you are always maxing out, you won’t progress.
If you are getting 10 reps on your first set and only 8 & 6 on next sets then you have two problems 1. Your rest isn’t long enough, 2. Your weight is too heavy for your purpose. Less rest increases intensity which requires a lowering of force. It comes down to simple science. But at the end of the day, you can question the concept (which almost all of the best strength coaches around recommend to not train to failure) or you can keep doing it your own way and see what happens.
08. Nov, 2011
at 9:36 am #
Straight and easy to follow guidelines. I wish more people understand and use these simple but effective principles in their training. Good job, Jason!
- Alex
24. Dec, 2011
at 1:29 am #
I loved the simplicity of the top 20 things to do to make successful gains in the gym so much, I reposted the link on my page. We all really appreciate the work you to providing the rest of us with real information that cuts through all the crud out there. I stopped training to failure and shortening my workouts a long time ago (I used to be so proud of my 90 min gym sessions), and the gains I’ve made on my small body are great! Thanks for sharing!
29. Dec, 2011
at 1:56 pm #
Thanks, Michelle! I appreciate the kind words and love hearing about your success.
17. Jan, 2012
at 8:37 pm #
Jason,
Your endorsement for higher training frequency (4+ days/week) has me thinking – I’m finishing up Phase 1 in 3XM, about to enter Phase 2. As I’m sure you are aware, this is a 4 day split over 9 days – would it beneficial to reduce this to a 7 day spread, thus increasing frequency to 4 times/week?
18. Jan, 2012
at 10:45 am #
Mike, you could definitely do that. I have evolved my training methods greatly over the last few years and will be sharing more and more of it in the near future.
18. Jan, 2012
at 4:20 pm #
Cool, thanks for the feedback. I’ll be doing that (4 days/week) with 1-2 sprint days, fasted walks 7 days/week.
18. Jan, 2012
at 2:15 am #
This is a very good article, Jason. Everyone should read this stuff.
18. Jan, 2012
at 5:11 am #
“I have observed that in 99% of the cases, most people get their best size gains by training
no more than three to four days per week, with three often being optimal for beginners, skinny guys and hardgainers.”
” Forget what you have read about your favorite bodybuilder training six days per
week. This only works for genetic freaks that are on tons of steroids. This will never
work for you! ”
Ok, how we pass from 3 to 4 days per week max to “Beginners and hardgainers should always do full body workouts, three to six times per week.”
Seriously, it sounds a little contradictory
18. Jan, 2012
at 10:51 am #
It sure does, Jose. That’s why I have not revealed all the modifications to my training system here on the blog just yet. I’ve been sharing this stuff in the Renegade Inner Circle for the past year or two and experimenting on all of my clients.
My training has evolved drastically. Because I have eliminated all methods and exercises that cause minor injuries, excessive spinal compression and joint degradation along with CNS burnout, while keeping everyone much further away from failure you are able to tolerate a lot more volume and frequency which leads to much faster gains.
If you are doing stuff that beats you up and fries your nervous system while always training balls to the wall and going to failure you can’t train that often. Three to four days would be the max.
But nowadays I have plenty of people training six times per week with no recovery issues, getting better results.
I will start to unveil a lot more of this in the near future.
However, that’s not to say that everyone needs to train 6 days per week. You can still get results with 3-4 days.
18. Jan, 2012
at 7:59 pm #
Thanks for the answer
18. Jan, 2012
at 10:42 am #
Wow. Great stuff, man. This everything one needs to know about building muscle.
06. Feb, 2012
at 6:58 am #
Jason,
Overall, very good stuff/summary of important points.
I have one question, though, regarding a matter that most articles that present “This is the way it is” overlook.
Older trainees, and particularly those that take part in additional activities. And I don’t mean all of the guys in their 30′s who are no longer college athletes and who feel old.
I mean me. Coming up on 52 years old. And particularly beginner (less than a year of real strength work) trainees. And particularly when we’re also engaged in other athletic and conditioning endeavors (martial arts, skiing, whatever).
Granted, with martial arts being a primary endeavor, max strength and muscle building are not my top priority, but I emphasize those in cycles. So I admit to digressing . . .
We need rest and recovery, man! Less workouts per week. Less volume. Less calories. For me, two days per week, basic compound exercises, 3×5, and just easing into extra calories, otherwise it’s too easy to get carried away and get fat.
Just saying . . . don’t leave older guys behind! ;)
11. Mar, 2012
at 8:12 am #
Yes sir. But there are plenty of guys your age who are masons or roofers and do inordinate amounts of physical labor every day. The body will adapt if you slowly increase your work capacity over many months and years.
09. Feb, 2012
at 10:23 am #
Hey jason Nothing is Working for me……………..full body / Upper-lower / Muscle group split type………………I have tried all the workout programmes……..But nothing works. Plz help me
23. Mar, 2012
at 8:37 am #
Larsen: search for Jason’s article “how to gain weight” and APPLY the information in there – all of it, especially the food bit. Do this for three months with no exception and see how it goes. Anybody can gain weight, some people just need a TON of calories.
10. Feb, 2012
at 2:39 pm #
Jason, in your muscle gaining secrets program you suggest taking off a week after 8 weeks of hard training. If I’m in a mass building mode do I still eat the same number of calories per day during the rest week even though I’m not working out that week or do I ease off on the calories as well? Thanks.
11. Mar, 2012
at 8:13 am #
Drop the calories a bit.
12. Feb, 2012
at 10:37 am #
Jason,
Thank you for providing this excellent updated information. I understand the principles you have outlined, yet what I need at this point is an explanation of exactly how to put them into practice. In other words, I don’t know how to design a program where I train 5-6 times per week, while hitting muscle groups 3-6 times per week with varying repetition schemes while using proper rest periods and keeping my sessions in the 30-40 minute range. Do you currently sell a program I can buy that covers all of these details? I bought MGS in 2007 and it helped me greatly, but now I want to learn your newest principles.
Your response to Jose’s post above also includes areas that would help me a lot such as where you talk about “eliminating methods and exercises that cause minor injuries, excessive spinal compression and joint degradation along with CNS burnout, while keeping everyone much further away from failure you are able to tolerate a lot more volume and frequency which leads to much faster gains”. Again I would like to buy a program that covers all of these points.
Thank you very much for your help.
11. Mar, 2012
at 8:13 am #
Carl- right now these programs and discussions are only available in the Renegade Inner Circle
15. Feb, 2012
at 1:49 pm #
Hi Jason,
I have Minimalist Training and Follow Basic programs from that. For years since I was 19 I also follow Brooks Kubik recommended routines and routines from Stuart McRobert and his Brawn books as well as John Christy I`m 38 now.. Actually the program I`m doing now is 3 days a week with 4 big lifts spread out 3 to 4 workouts (70`s Strenght and Mass) over 9 days like you highly recommend in Minimalist and is similar in philosophy to Brooks Kubik and Brawn.
I do not train to failure and have made good gains. My question is this I have a family, job and other commitments. I love training and I am dedicated bu to be honestt I do not want to do more than 3 weight workouts in a week. Hitting each major movement once over a week to 9 days like you formerly suggested seems to work for me. I know you have evolved some of your training advice but is the “older” stuff in Minimalist still “solid”. I mean I am sure these methods still are time tested and work as you precribed them over several years so do I “need” to change and start working out so many more days per week . Thanks
11. Mar, 2012
at 8:10 am #
Yup. You’re good to go
28. Feb, 2012
at 7:46 am #
what a web site class
10. Mar, 2012
at 8:07 am #
Waiting for answer………………………….
21. Mar, 2012
at 5:05 pm #
I’m confused about some conflicting information. I bought your muscle gaining secrets which I have been following for 2 weeks. On MGS you mention that you should train no more than 4 days per week with 3 being the optimum. But here you say that you should train a bare minimum of 4 days a week. Am I doing enough with 3 days a week?
23. Mar, 2012
at 2:53 pm #
Yes, I mean that three strength days is sufficient but you should add one hard conditioning day like hill sprints or sled work in.
23. Mar, 2012
at 3:08 pm #
Hi Jason. Thanks for your reply.
So I cans till get awesome results on 3 strength days?. I’m thinking of buying a stationary bike. Can you tell me if you still recommend the HIIT on the stationary bike before I make my purchase?
Thanks
C
11. Apr, 2012
at 8:55 am #
C- Yes you can. Yes, intervals on a bike are okay if you absolutely can’t get outside and run sprints or push a sled
05. Apr, 2012
at 4:50 am #
Hi Jason,
I have been training for past 5 years and my Chest & Lats muscle are getting bigger than my arms. I’m not sure how to maintain my Chest & Lats muscle and make my arms bigger.
Could please advice me with some relevant exercises and rep range to maintain the Chest & lats muscle and make the arms bigger!
Thanks
Mo
11. Apr, 2012
at 9:36 am #
Great article Jason. You hit all the major points right on. I like how you answered the big common questions about muscle building, but also the details that often get overlooked like relieving stress and getting enough recovery. I love the foam roller, I also use the hot/cold water technique which seems to help.
12. Apr, 2012
at 2:06 am #
Nailed It! The guide that makes the workout truly worth the work put in
12. Apr, 2012
at 12:24 pm #
pretty much the best article ever.
14. Apr, 2012
at 9:43 am #
In point 4 it speaks of conditioning sessions. Do these include things such as Rugby trainings, or 100m sprint trainings? Great website btw.