There is no single best way to build muscle fast, but rather a combination of factors that will help you to see major gains in a short period of time. Building muscle is not an overnight process, and will take effort, but serious muscle gains can be seen in a matter of a few weeks if done correctly, and without the need for pills or other drugs.
Here I’m going to show you the best ways to build muscle fast, so if you’re a hardgainer who struggles to gain weight and build muscle, then pay close attention as these tips will be especially important for you.
Best Way To Build Muscle Fast – No.1 – Eat More Often
Probably the best way to build muscle fast is by changing your diet so that you eat more quantity and more often. 3 square meals a day just doesn’t cut it I’m afraid, since there is too much of a gap between meals resulting in your body searching for and using your muscle tissue as a source of energy, effectively stunting your muscle growth – this is particularly true for hardgainers and ectomorphs. 3 meals a day also means that we tend to overeat on those meals, meaning we store more fat and find it harder to digest and make use of for energy.
6 smaller but regular meals a day will keep your metabolism and energy levels constant. Focusing on protein-rich foods (like lean meats, fish, egg whites), good carbohydrates (oatmeal, white potatoes, wholegrain rice), and good fats (oily fish, nuts, avocadoes), will feed you and your muscles, resulting in more consistent muscle growth.
An average male looking to build muscle fast, should look at consuming 3,000 to 3,500 or more of good quality calories per day, particularly if he’s a typical hardgainer.
Best Way To Build Muscle Fast – No.2 – Stick To The Basics, Don’t Isolate
You’ve probably heard a lot of people talk about isolation exercises and they’ll say things like “Monday is my arms day, Tuesday is my legs day…”, and they’ll spend like an hour or two doing all the exercises under the sun that require just those muscles.
Unfortunately, this is not the best way to build muscle fast, for three reasons.
1) Spending so much time on one muscle group will tire that muscle group too quickly, and so for most of the workout you’ll be performing at half intensity, and not benefit that muscle’s growth.
2) Too much isolation can mean you only work out each muscle group maybe once per week. This is not enough if you want to see big muscle gains.
3) By performing isolation exercises you are often not employing other supporting muscle groups in your efforts, which can lead to a problem of muscles that may be strong but not “functional”, i.e. they don’t work well together. This is also the argument as to why many people prefer free weights to machines, because of the extra muscle groups needed to support the weights throughout the exercise.
My advice: Sticking to the Big Basic exercises is one of the best ways to build muscle fast. The big basics involve multiple muscle groups, and include: Squats, Deadlifts, Chest Press, Bicep Curls, Bent Over Rows, Woodchoppers.
Best Way To Build Muscle Fast – No.3 – Heavy Weights And Low Reps
Heavy weights and lower numbers of reps is definitely the way to go to build muscle fast. Progressively heavy weights mean your muscles are always being “forced” to work harder each time you hit the gym – it is this pressure that will enable them to grow strong and large. High reps are good for toning and muscular endurance, but don’t work when trying to build muscle because high reps suggest that you are comfortably lifting those weights and not really trying to push your muscles.
Always aim to lift heavy, but you MUST maintain good technique and posture throughout – don’t force it, as that can result in injury.
Best Way To Build Muscle Fast – No.4 – Workout Less
You may hear a lot about people who workout every day and that you should do the same, like those folks who spend each day on a separate muscle group. Well, if you’re looking for the best way to build muscle fast then working out every day is the surest way to NOT achieve your goals.
The body requires rest and recuperation in order for it to grow. You see, when you workout and lift weights, your muscle fibres suffer tiny tears, and therefore require time in order to recuperate and repair those fibres. It is this process that actually enables your body to build stronger and bigger muscles, as they are being forced beyond their comfort zone and need to adapt to withstand the pressure being applied to them.
3 workouts per week is ideal to build muscle fast. Working out more than 3 times per week on any one muscle group is not the best way to build muscle fast as it leaves adequate rest in between your workouts, for your muscles to repair and grow.
Best Way To Build Muscle Fast – No.5 – Get Adequate Sleep and Rest
A proper night’s sleep is not just good for your mental well-being, but also as one of the best ways to build muscle fast. You see, when you sleep your natural anabolic hormone levels rise. These anabolic hormones are also known as growth hormones and aid your muscles in repairing themselves. Studies have shown that folks who get a proper night’s rest of a good solid 8 hours have far better anabolic hormone production than those who only get 5 or 6 hours at best, or have a disturbed sleep pattern.
Not sleeping enough actually increases the levels of catabolic hormones in your system. As all bodybuilders know, catabolic hormones are muscle building enemy number 1, since they have the reverse effect of anabolic hormones, i.e. they reduce muscle tissue and prevent muscle growth.
So, one of the best ways to build muscle fast is to make sleeping a necessary part of your workout routine.
Bonus Tip – Stretch For Extra Strength Gains
Stretching is often overlooked as a strengthening exercise. It not only helps to prevent injury, but if done correctly can help to build muscle faster and stronger, because as a muscle is stretched is weakened slightly, and so when it repairs itself it not only becomes more flexible but stronger too. Always perform a good stretching routine before and after your workouts for 5-10 minutes. When performing each stretch, hold it for 5-10 seconds, and then slowly try to stretch a little more, hold it again, and try a tiny bit more. NEVER bounce or try to stretch abruptly – these stretches should be performed in a controlled way. When holding a stretch, try tensing the stretched muscle and holding that tension – this will give an extra boost to your muscle gains.