How to Build Muscles Faster? 3 Tips for Building Muscle

Making changes in your body takes time but if you have been working hard for a few months and still do not see results, it's a sign that you need to learn how to build muscles faster.

Why be stuck with a lousy workout when you can make it better? The same ideas apply to all kinds of training. The best approach is to find the right workouts and getting proper nutrition. Moreover, you need to learn the theory of muscle building before you start your workouts.

Read our guideline and find out how to build muscles faster:

The Science of Fast Muscle Growth

How Muscles Grow

Muscle growth occurs through a process called hypertrophy. When you perform resistance training, your muscle fibers experience microscopic damage. The body repairs this damage by fusing muscle fibers together, making them thicker and stronger. This adaptation allows muscles to handle greater stress over time.

There are two primary types of hypertrophy:

1. Myofibrillar hypertrophy - Increases the density and strength of muscle fibers.
2. Sarcoplasmic hypertrophy - Expands the fluid and energy stores within muscle cells, making muscles appear larger.

For faster muscle growth, both types should be stimulated through varied resistance training techniques.

The Role of Resistance Training

Resistance training is the most effective way to trigger muscle growth. Lifting weights creates tension in the muscles, forcing them to adapt. The key factors influencing muscle growth in training include:

• Progressive overload - Increasing weight, reps, or sets over time forces muscles to grow.
• Exercise selection - Compound movements like squats, deadlifts, and bench presses engage multiple muscle groups, promoting faster growth.
• Training intensity - Lifting heavier weights with proper form stimulates more muscle fibers.
• Time under tension - Slower reps increase the duration of strain on muscles, leading to greater hypertrophy.

A combination of these factors ensures continuous muscle development.

Importance of Recovery in Muscle Growth

Muscles grow during rest, not during training. Without adequate recovery, muscle fibers do not repair effectively, leading to stagnation or injury. Essential aspects of recovery include:

• Sleep - Growth hormone is released during deep sleep, promoting muscle repair.
• Rest days - Training the same muscle groups daily can lead to overuse and decreased performance.
• Nutrition - Providing muscles with the right nutrients supports faster recovery and growth.

Recovery plays a crucial role in maximizing results and preventing burnout.

Hormonal Influence on Muscle Growth

Hormones regulate muscle-building processes. The most significant ones include:

• Testosterone - Enhances protein synthesis and muscle repair.
• Growth hormone - Aids in muscle recovery and fat metabolism.
• Insulin-like growth factor-1 (IGF-1) - Supports cell growth and repair.

Optimizing sleep, nutrition, and training intensity helps maintain favorable hormone levels for accelerated muscle gain.

The Secret to Building Muscle

The secret to building muscle is to train hard and eat smart. Eat healthy food, move a lot, and get plenty of protein and adequate sleep to build that muscle mass you desire.

If you want to see faster results in your muscle building routine, consider these 3 major tips for building muscle:

1. Increase number of sessions per week.
2. Train each muscle group at least twice a week.
3. Choose proper nutrition for faster muscle growth.

Increase number of sessions per week

A typical routine may involve the chest on Monday, the back on Tuesday, the shoulders on Wednesday, the legs on Thursday and the arms on Friday. While many people think this is the best way to build muscle, there are, in fact, more interesting options.

Protein synthesis

What's more, the increase in protein synthesis after training peaks earlier and returns to normal more quickly in trained people than in non-athletes. The consequence is that the change in protein synthesis is reduced in advanced practitioners.

In other words, when you apply directly to a muscle group only once a week, the muscles spend a few days in an "anabolic state" after the session but, if you leave an entire week between each workout of a muscle group, you miss a second (and perhaps a third) opportunity to stimulate growth and build muscles faster.

As a result, it may be more important to do several low-intensity workouts per week, rather than a single intense session.

Fast muscle growth: facts and myths

Do not be deceived by what you see on the internet or in the room. Like that guy gained 20kg of dry muscle mass in a year. You will see with time that the human body has its limits and that it cannot go as fast as we believe.

Take your patience, unless you go to the dark side to transcend your limits. If you would like to try steroids for faster muscle growth, you should be aware of all possible risks, side effects and complications.

Train each muscle group at least twice a week

Any practitioner of normal genetics thinking how to build muscles faster and as much muscle as possible, will have better results by training each muscle group at least twice a week.

Training 3 times a week

The first option is to train your whole body three times a week, alternating sessions and days off. Generally, we work on Monday, Wednesday and Friday. But training on Tuesday, Thursday and Saturday or Wednesday, Friday and Sunday, works just as well.

• Monday: All the body
• Tuesday: Rest
• Wednesday: The whole body
• Thursday: Rest
• Friday: The whole body
• Saturday: Rest
• Sunday: Rest

Training 4 times a week

Option two is to train 4 days a week by doing a high/low split. You focus on the upper body on Monday, the lower body on Tuesday and you take the Wednesday to rest. Then, on Thursday, you work on the upper body, and Friday is for the lower body. You spend the weekend without workouts. Each muscle group is solicited twice a week for faster gains.

• Monday: Upper body
• Tuesday: Lower body
• Wednesday: Rest
• Thursday: Upper body
• Friday: Lower body
• Saturday: Rest
• Sunday: Rest

Training 5 times a week

The third option is something called the split push / pull / legs. It requires training 4 to 5 times a week, pushing (chest, shoulders, and triceps) on a Monday, pulling (back and biceps) on a Tuesday. Then you take a day off before exercising your legs on Thursday and taking a new day off. On Saturday, you start the cycle again and practice the push session again.

• Day 1: Chest, shoulders, triceps
• Day 2: Back, biceps
• Day 3: Rest
• Day 4: Legs
• Day 5: Rest

So, you train two days, take a rest day, practice a session, and resume a day of rest. Each muscle group is solicited every 5 days. However, as you do not train the same days each week, you need a flexible schedule.

Training 2+2 times a week

Alternatively, you can use the split-up/down to work for each muscle group 3 times a week. In this way, you train 2 days in a row, followed by a rest day, and simply repeat the process.

• Day 1: Lower body
• Day 2: Upper body
• Day 3: Rest
• Day 4: Lower body
• Day 5: Upper body
• Day 6: Rest

This training frequency works well if you have the ability to recover from the stress that occurs after 5 workouts per week. Not everyone is capable, so approach this type of program carefully. There are thousands of other different routines, but the ones we just saw will allow you to build muscles faster.

The main tip for building muscle: balanced nutrition

Another tip for building muscles faster is a balanced nutrition. If you do not have the proper nutrition, you can practice as hard as possible and you will not achieve any result. You have probably heard in the fitness rooms or in the online forums phrases like fast muscle building is 60% training and 40% nutrition.

Well, it's wrong; you have to focus 100% on your training and 100% on your nutrition.

How to build muscles quickly with proper nutrition? Generally, it becomes quite a headache when it comes to counting macronutrients and calories. That's why we are going to make your life easier: you can do it "on instinct".

Nutrition program for fast muscle growth

The method is rather easy but requires a weekly follow-up:

For example, if at noon you usually eat 1 bowl of rice and 1 steak, well eat 1 and a half bowl of rice and 2 steaks. In the end, if you increase the quantities consumed at your 3 main meals, you will eventually accumulate the calories you need.

The problem is that by doing so, you could go beyond what your body needs to build muscle, and end up gaining excess weight.

That's why you need to monitor your weight, waistline and chest size:

1. The first rule is that your waist should not increase faster than your chest size.
2. The second is that your weight should not move more than 0.5kg (at best) per week.

At the end of this quick weight gain program, you will have limited fat accumulation without taking the lead in calculating your macronutrients and calories daily.

Protein for faster muscle building

And the last key point is: You must consume enough protein to build muscle faster.

It is recommended to consume 2g per every kg of body weight. For example, if you weigh 70kg, you must consume 140 grams of protein daily.

Sometimes it is not easy to get 140 grams in 3 main meals, that's why you can add protein snacks between meals, or simply use supplements for faster muscle growth like casein, egg protein, or of the carnivorous protein.

Carbohydrates: Fuel for Intense Training

Carbohydrates provide energy for workouts and aid in muscle recovery. They replenish glycogen stores, which fuel resistance training. The best carbohydrate sources include:

• Whole grains (oats, brown rice, quinoa)
• Fruits and vegetables
• Legumes and beans
• Starchy vegetables (sweet potatoes, squash)

Eating complex carbohydrates before and after workouts improves performance and speeds up recovery.

Healthy Fats: Supporting Hormone Production

Fats play a vital role in maintaining testosterone levels, which influence muscle growth. Focus on unsaturated fats from:

• Nuts and seeds (almonds, walnuts, flaxseeds)
• Avocados and olives
• Fatty fish (salmon, mackerel)
• Healthy oils (olive oil, coconut oil)

Avoid excessive intake of processed and trans fats, as they can hinder muscle-building progress.

Hydration: Enhancing Muscle Performance

Water supports nutrient transport, muscle contractions, and recovery. Dehydration can lead to reduced strength and endurance. Aim for 3-4 liters of water per day, increasing intake based on workout intensity.

Common Mistakes That Slow Muscle Growth

Overtraining Without Proper Recovery

Training too frequently without enough rest can lead to muscle fatigue, decreased performance, and increased injury risk. Muscles grow during recovery, not during workouts. Common signs of overtraining include:

• Constant soreness and fatigue
• Decreased strength and endurance
• Trouble sleeping and lack of motivation

To prevent overtraining, allow 48 hours of recovery for each muscle group and prioritize quality sleep for muscle repair.

Poor Nutrition and Hydration

Lifting weights alone won't build muscle if your diet lacks the right nutrients. Inadequate protein intake slows muscle repair, while low carbohydrate intake reduces energy levels. Dehydration also affects muscle performance and recovery. To optimize muscle growth:

• Consume 1.6-2.2 grams of protein per kilogram of body weight daily
• Eat complex carbohydrates for sustained energy
• Drink 3-4 liters of water per day

Sticking to the Same Workout Routine

Repeating the same exercises, weights, and reps for too long can lead to plateaus. Muscles adapt to stress, so progressive overload is essential. To keep growing:

• Increase weight, reps, or sets regularly
• Incorporate new exercises and training techniques
• Change training intensity and rest periods periodically

Neglecting Compound Exercises

Focusing too much on isolation exercises (e.g., bicep curls) rather than compound movements (e.g., squats, deadlifts, bench press) slows progress. Compound exercises engage multiple muscle groups, promoting faster growth and increased strength.

Ignoring Sleep and Stress Management

Lack of sleep and high stress levels increase cortisol, a hormone that breaks down muscle tissue. Aim for 7-9 hours of sleep per night and practice stress management techniques like meditation and deep breathing.

The Impact of Hormones on Muscle Growth

Testosterone: The Primary Muscle-Building Hormone

Testosterone plays a key role in protein synthesis, muscle recovery, and strength development. Higher testosterone levels enhance muscle growth, while low levels can slow progress. Natural ways to support testosterone production include:

• Strength training with compound exercises (squats, deadlifts, bench press)
• Consuming healthy fats and adequate protein
• Getting 7-9 hours of sleep per night
• Managing stress levels to reduce cortisol production

Growth Hormone and IGF-1: Stimulating Muscle Repair

Growth hormone (GH) aids in muscle recovery, fat metabolism, and cell regeneration. It is primarily released during deep sleep, making rest crucial for muscle development. Factors that boost GH levels include:

• Intense workouts, especially resistance training and sprinting
• Quality sleep with regular sleep cycles
• Protein-rich diets to support tissue repair

IGF-1 is a hormone that works alongside growth hormone to promote muscle repair and hypertrophy. It helps shuttle nutrients into muscle cells, accelerating recovery. Proper nutrition and strength training naturally stimulate IGF-1 production.

Cortisol: The Muscle-Breaking Hormone

Cortisol, the stress hormone, can negatively impact muscle growth by breaking down muscle tissue and inhibiting protein synthesis. Chronic stress, lack of sleep, and excessive training increase cortisol levels. To minimize its effects:

• Prioritize rest and recovery
• Manage stress through meditation, relaxation, or hobbies
• Avoid excessive cardio that leads to overtraining

Balancing these hormones through proper training, nutrition, and lifestyle habits ensures optimal muscle growth and recovery.

Is Fast Muscle Growth Safe?

The Risks of Rapid Muscle Gains

While the idea of fast muscle growth can be appealing, accelerating muscle gain too quickly can have some negative effects. Rapid muscle development may put stress on the body, leading to:

• Injury: Overloading muscles and joints can result in strains, sprains, and tears, especially when form and technique are sacrificed for heavier weights or faster progress.
• Joint and Tendon Stress: Muscles grow faster than tendons and ligaments, which may not adapt as quickly to the increased load, increasing the risk of injury.
• Muscle Imbalances: Focusing too much on specific muscle groups can lead to imbalanced development, which affects posture and movement efficiency.

Safe Approaches to Muscle Growth

To build muscle in a safe, sustainable way, it's essential to focus on gradual progress and proper recovery. This includes:

• Progressive overload: Gradually increasing the weight, sets, or reps over time to challenge muscles without overstraining them.
• Proper form: Prioritizing technique ensures that muscles are targeted effectively and reduces the risk of injury.
• Balanced workouts: Including both compound and isolation exercises that target all major muscle groups helps prevent imbalances.
• Adequate recovery: Allowing muscles time to repair and grow prevents overtraining and supports long-term progress.

Supplements to Accelerate Muscle Growth

Protein Supplements: Boosting Muscle Repair

Protein powders help meet daily protein requirements, especially for those struggling to get enough from whole foods. Whey protein is fast-digesting and ideal for post-workout recovery, while casein protein provides a slow-release effect, making it suitable before bedtime. Plant-based proteins like pea or soy are great alternatives for those avoiding dairy.

Creatine: Enhancing Strength and Endurance

Creatine is one of the most researched and effective supplements for muscle growth. It increases phosphocreatine stores in muscles, improving energy production during high-intensity workouts. Regular creatine intake:

• Enhances strength and power
• Boosts muscle endurance
• Supports faster recovery

A daily dose of 3-5 grams of creatine monohydrate is ideal for long-term benefits.

Branched-Chain Amino Acids (BCAAs): Reducing Muscle Breakdown

BCAAs (leucine, isoleucine, and valine) help prevent muscle breakdown and promote faster recovery. While most people get enough BCAAs from protein-rich foods, supplementation may be beneficial for those training in a fasted state or with low protein intake.

Beta-Alanine: Delaying Fatigue

Beta-alanine helps buffer acid buildup in muscles, reducing fatigue during intense workouts. This allows for longer and more effective training sessions, which contribute to muscle growth over time. A daily dose of 2-5 grams is recommended.

Pre-Workout Supplements: Increasing Training Intensity

Pre-workout formulas often contain caffeine, nitric oxide boosters, and amino acids to enhance focus, endurance, and strength. These supplements improve performance, but should not replace a proper diet.

Multivitamins and Omega-3s: Supporting Overall Health

Vitamins and minerals aid recovery, while omega-3 fatty acids reduce inflammation and support joint health. A well-balanced diet should provide most nutrients, but supplementation can help fill any gaps.

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