Build Muscle

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.

It seems like there is real craze with building muscles right now. Everyone including men, women, young and old are starting to shape up and sculpt their bodies like never before.

We’re all aware that obesity has taken over lately but now there seems to be a tide-shift with a reversal going on in a positive direction. For the first time in many years the obesity rate of school children in the USA is dropping instead of growing.

With more and more people looking to build their muscles and strength this trend can certainly accelerate.

So what is makes building muscle suddenly so popular?

In this article we’ll discuss building muscles for:

Bodybuilding Competition

Looks and Confidence

Strength and Stamina

Gain or Lose Weight

Building Muscles for Women

Doing More and Being More

In general people have different reasons for getting into body and muscle building. One person might do it for competitive reasons, others for confidence issues, others to build strength and stamina, gain weight, lose weight and then some people just want to be able to do more and live a healthier life.

Building Muscles for Competition

Bodybuilding competition is one reason why people are interested in building large muscle mass. Building muscles for competition is a huge sport. You can find big rewards in competitive bodybuilding but competing on this level takes much dedication and effort. You’ll need to dedicate time, lots of time working out every day to build and maintain large muscle mass and shape.

Building Muscles to Compete is not Meant to be a Hobby

You will not naturally obtain a perfectly chiseled body with pumped up muscles overnight and if you are looking to make it to the top of the muscle building food chain, you’re going to have to invest tens of thousands of hours in workout time and the younger you get started as an adult body builder the better chance you’ll have at making it to the top.

Building Muscles for Confidence

If you are getting into bodybuilding because you’re overweight, too scrawny and thin or just not happy with the way your body looks, body and muscle building can help and the results can be seen in a matter of weeks. When done properly, you’ll be muscle building in a matter of days and many people see noticeable improvements in just 4 to 6 weeks time.

Getting stronger, building muscle tone and depending on your situation, gaining or losing weight is a great confidence and self image booster. You just need to be sure that you don’t get carried away doing too much too fast. Set a rational schedule based on where you are starting from and you’ll begin to see improvements in quick order.

Building Muscles for Women

Body and muscle building for women isn’t as popular as it is for men but it is really a great way for women to build strength without being concerned about bulking up like a man would. There are many petite women who body build and can lift an extreme amount of weight. So don’t confuse building big muscles with raw strength and size.

Many women are coming to realize this and finding that even though they build muscle mass at a slower pace than a man would, they still get the luxury of building strength, stamina and their metabolism without the worry of looking like the Hulk’s masculine twin sister.

Speaking of building muscles to look masculine, younger males get into body and muscle building many times to impress the girls. They want to look fantastic and they want ripped muscles and they want them now! Their desire to look ripped, strong and desirable for a potential mate can become problematic.

This is the same problem competitive bodybuilders can get caught up in when they try to build muscles too fast and take shortcuts that they think or have been told will give them an edge.

Avoid Using Steroids and Growth Hormones when Building Muscle Mass

When the pressure is on to bulk up quickly, some body builders turn to using growth hormones and steroids to hasten muscle building. There are a couple of big problems with this. In the case of teenagers trying to bulk up quickly, they have to remember that their bodies are still in a growing mode and the use of hormones or steroids can have some bad side effects that can seriously mess up the rest of their life.

As far as competition body builders go, there’s really nothing to say to you here. You know what’s going on because you see it nearly every day in the world of sports and fitness; elimination from competition, health problems and stripped titles after years and years of hard work and full dedication of a big piece of your life.

It’s not worth it and cheating at building muscles for competition won’t make you feel very proud if you do happen win an event.

In the case of the young “want to impress” bodybuilder or the super Hulk competitive version, doing steroids and growth hormones is rarely a good idea.

Bodybuilding in its beginning was created to be a sport and when given it respect and patience it deserves it can be a rewarding way to stay fit and healthy for a lifetime.

If you’re into the competitive body and muscle building realm it can be a great way to travel and socialize with people all around the world from local events all the way up to the Olympics if you are so inclined.

If you’re looking at the field for a career there are huge opportunities for working in the health and fitness industry and if you’re into it to impress others and gain confidence then building muscle mass may be a great way for you to achieve it.

Whatever your reason for building muscle and getting into bodybuilding is, the benefits to your health, fitness level, confidence and ability to do more and be more is undisputed.