How To Build Muscle Fast

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 How To Gain Muscle Quickly

How To Build Muscle Fast

It boils down to three things that you must do regularly if you want to gain strength, size, and muscle:

  • Heave large objects.
  • Consume enough protein and calories to meet your goals.
  • Get enough rest
  • I realize doing those three things is much easier said than done. Doing hard stuff consistently for months and years requires a great strategy!
  • To get you started with strength training, we offer a free bodyweight routine and a thorough gym training regimen in our free guide, in addition to the free resources listed below.  

How Do You Build Muscle and Strength?

Each workout will incorporate a large compound leg movement, a push exercise, a pull exercise, and a core exercise to form our full-body routine:

  • Leg Workouts (Hip Dominant or Quad Dominant): Lunges, Deadlifts, and Squats
  • Workouts for pushing: dips, overhead presses, and bench presses; exercises for pulling: inverted rows, pull-ups, and chin-ups
  • Core exercises include ab mat sit-ups, hanging knee raises, and reverse crunches.


Your entire body will become stronger and larger if you master these few exercises. Every week, concentrate on increasing the weight for each exercise.

Bottom line:


 if you want to grow bigger muscles, you need to test them regularly with workouts that bring the muscle close to failure (1 to 3 reps). We advise beginning with large, complicated exercises that engage several muscles simultaneously.

Muscle Building and Weight-Lifting Tips

Exercise before warming up: 
Never walk into a gym, slap 45-pound plates on the bar, and begin your routine. 
Instead, perform a dynamic warm-up that includes jumping jacks, lunges, bodyweight squats, hip raises, push-ups, leg swings, jumps, and other exercises to get your heart rate up and muscles warm. 
After that, always begin with lifting JUST THE BAR for one or two sets.

Maintain a concentrated form;

 If you perform a bodyweight squat improperly, you may acquire negative habits.

On the other hand, you could seriously hurt yourself if you perform a barbell squat improperly while carrying 405 pounds on your shoulders. When you first start out, make sure you are performing the exercise correctly and check your ego at the door. Start with a VERY low weight.

There’s no shame in beginning with the bar alone. If this week is too simple, you can simply add extra weight the following week. 

Stimulate, don’t annihilate.

I always aim to finish a set with one more rep.

Some trainers will advise you to work your muscles to the bone, but in my opinion, that’s just asking for trouble—poor form, sore muscles, and injuries.

Change up the time between sets 
The key is to rest long enough to maintain the same level of effort as you did in the previous set. Changing up the time between sets will affect your muscles differently. For example, if you’re doing 3 sets of 5 reps of a really heavy weight, you can wait 3-5 minutes between sets because you’re focusing on pure strength. However, if you’re doing sets in the 8–12 range, try to keep the time between sets around a minute or so.  

Your muscles get built while resting, not in the gym, so don’t worry about destroying them completely each day you step in the gym – it’s not worth it.

Avoid going overboard:
 in weightlifting, more does not equate to better. It’s not necessary to work out for two hours at the gym or perform fifteen various types of chest workouts.

I just perform three or four sets of each exercise (after warm-up sets) in my 45-minute routines, which is plenty to promote muscular growth. If my growth slows or plateaus, then I will know it’s time to add more, but not before I’ve perfected my intensity, diet, and recovery. 

Most people should start with three exercises a week, but we’ve had customers use this kind of full-body routine to gain muscle on as few as two or as many as four days a week Remember that muscles are created in the kitchen, so give your muscles time to grow back larger!

Less is frequently more, so make sure your exercises are really demanding and taxing.


Put everything in writing.
 Make sure you record the precise number of sets and repetitions you performed for each exercise in your training log.

This way, you’ll be able to assess how you performed this time against previous time. You’ll be able to gauge how much more lifting you need to do this week in order to surpass last week’s strength.

Establish a schedule

make a plan, and adhere to it for several months. Our goal is to train our muscles to become stronger and stronger, thus the best results will come from a routine that involves lifting bigger weights for months or years on end.
For 24 years, I have been performing squats, pull-ups, deadlifts, and presses once a week, every week. The workout is basically the same, but the sets, reps, and weights have altered. The workout doesn’t have to amuse me; instead, it gets me motivated to see how much weight I can lift.

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