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) 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.
