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How to Build Muscle Fast: 9 Science-Backed Ways

Wondering how fast you build muscle when your schedule is already packed? Building muscle takes time and effort, but there are science-backed ways to make muscle building faster without having to live in the gym.

Building muscle faster requires science-backed training plans and nutritional strategies. strength training It’s important if you want to build muscle faster while burning some of the fat that can hide these lean benefits.

Metaanalysis revealed that resistance training not only helps build muscle, but can also “reduce body fat percentage, body fat mass, and visceral fat in healthy adults.”

The world of fitness can be confusing. Everyone seems to make a big claim and they are often not lined up. In this article, each point is supported by peer-reviewed studies.

Dive in and find ways to build muscle faster in nine science-backed ways.

1. Perform a compound lift

A compound lift is an exercise that requires multiple joint movements while working on many muscle groups at the same time. Examples of compound lifts include bench presses, squats, deadlifts, overhead presses and pull-ups.

Studies show that compound lifts use a variety of muscles, as opposed to exercising only one muscle at a time, which reduces time in the gym and builds muscles faster. Useful for.

2. Stay in the muscle building game

One of the fastest ways to put your muscle building goals on hold for weeks, months, or even years is to get injured. Studies have shown that big five compound drifts strengthen and learn the right shapes to strengthen the key core to prevent injuries.

Learn these proper formats Complex exercise Helps prevent injuries in the gym and during daily work.

For example, learning how to perform a deadlift properly can help prevent possible injuries when moving heavy objects such as sofas and beds. Learning to perform a bench press will help push out a car stuck in the snow.

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One way to learn how to perform these exercises is Personal trainer Or a physiotherapist. Others may be able to take a look at the exercise tutorials and work with their partners to create the appropriate form.

Skipping this step and lifting heavy weights can lead to muscle imbalances and injuries.

Gray Cook, a physiotherapist and founder of Functional Movement Systems, explains that learning the following is essential:

3. Build a strong foundation

Losing weight, gaining personnel and taking the time to learn keylifts is an important step for beginners and those who haven’t been exercising for a while.

This is an important first step before lifting heavy weights.This will help you develop your foundation Core strengthMuscle durability, and the stability needed to support joints and maintain proper posture throughout the muscle-building journey.

Building muscle durability with lighter weight and higher personnel also helps build impressive muscles. For example, a multisport professional athlete, Herschel Walker, bench-pressed 375 pounds without lifting weights. Instead, he focused on doing ultra-high rep for weight exercise.

If you haven’t been to the gym for a while, your training routine for the first 2-6 weeks may consist of running three times a week next.

  • 3 core exercises
  • Bench press
  • Squat
  • Deadlift
  • Overhead press
  • Pull up

Following the guidelines of the National Academy of Sports Medicine, you may want to perform the above exercises 1 to 3 sets, 12 to 20 times, with little or no weight. Start with a weight that makes it easy to repeat 12 times.

4. Enhance with progressive overload

Studies show that to build muscle faster, you need to be stronger using a principle called progressive overload. Progressive overload means consistently gaining muscle mass by increasing the weight, number of people, frequency, and set you can perform.

It’s a good idea to lift about 10% more weight than last time or perform one or two more iterations each time you work out.

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5. How to build muscle faster without living in the gym

Studies show that training 2-3 times a week can help you quickly gain lean muscle mass. According to one study, weekly training was able to build muscle almost as effectively as three-week training.

According to another study, the most important factor in building muscle fast is the number of sets you perform each week. A meta-analysis revealed that tapping each muscle group at least 6-10 sets per muscle per week resulted in a significant increase in muscle mass over the low volume.

From the point of view Training plan, This may appear to lift weights three times a week. Each workout consists of 5 sets of 4 exercises.

Sample workout plan

  • Monday: Inclined Bench Press, Elevated Push-ups, Chest Fly, Flat Bench Press, Chin-up
  • Wednesday: squats, deadlifts, dumbbell lunges, buttock bridges, leg presses
  • Friday: Lateral raise, overhead press, pull-up, face pull, dumbbell row

A systematic review of the literature on muscle building shows that the best way to build muscle faster is to perform 3-6 sets of 6-12 iterations. If you can repeat the exercise 12 times, gain 10% of your weight and aim for at least 6 repetitions. Repeat for each exercise you perform.

Do not rest too long between sets to keep each workout less than an hour. Studies have shown that a short rest interval of 60 seconds was ideal for building muscle faster.

6. Patience is your friend

When people are trying to build muscle fast, a common mistake is to burn too many calories and hide the muscle in fat.

For example, when filming a movie, Mark Wahlberg lifted a heavy weight and stuffed 30 pounds of fat in six weeks, mainly eating healthy foods.

If you think this process is too slow, remember that building a lean muscle mass will take some time. Studies show that 6 weeks of consistent training may be required before you notice an increase in muscle mass. Still, it can be difficult to detect.

Patience is the key. When it comes to building muscle consistently, you win the race slowly and steadily.

7. Four essentials to get going

When trying to build muscle quickly, many people want to make sure that the weight they put on is actually muscle, so they look lean and muscular rather than bulky.

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As mentioned earlier, it is a common error to assume that weight gain is muscle when you burn a lot of extra calories, gain weight, and are primarily fat. Studies show that people can build muscle while losing fat. This is known as body composition.

But how do you know if the weight you put on is really muscle?

Look for tools that can help you measure your progress in muscle building.

  • Workout Journal (to track personnel, sets, breaks, and lifted weight)
  • Measure the belly around the Navy (first thing in the morning)
  • Check your weight using a scale (weigh first in the morning)
  • take a picture

Tracking your progress during your muscle-building journey can be the key to staying motivated. You can get a clearer picture of your results by tracking your progress using these four tools.

When you track your workout, you can celebrate your progress in terms of weight, personnel, and sets you can perform. By taking pictures of your bent and non-flexed bodies, you can celebrate your progress in how you look.

8. Don’t miss this muscle-building nutrient

To consistently pack muscle without excess fat, you want to make sure you’re getting enough protein. After reviewing the data from a study, the researchers said:[d] Overall body composition when performing a high-protein diet. “

How Much Protein Is Sufficient?

People who exercise regularly may want to aim for 0.7-0.8 grams of protein per pound of body weight. In other studies, you may want to consume more protein to see an improvement in body composition.

For example, one study found that people who consumed 1.5 grams of protein per pound of body weight during strength training were more likely to lose fat while building muscle.

Since our body burns 4 to 10 times more calories and breaks down proteins compared to carbohydrates and fats, consuming more protein also helps us lean forward. Protein also tends to make many people feel bored for longer than fats and carbohydrates, helping to prevent binge eating.

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9. Reduce calories!

If you’re looking to build muscle fast, it’s important to burn enough calories. How many calories do you need to burn to build muscle faster?

You may want to start by consuming less than 500 calories per day to prevent excess fat gain. This can lead to gaining 1-2 pounds of additional muscle a month.

According to one study, even bodybuilders who train six days a week were consuming extra fat when consuming more calories.

If you decide to consume more calories, you should also make sure you are tracking your progress using the tools mentioned above. This helps you get a clearer picture of whether the extra calories are building muscle rather than storing fat.

It’s a good idea to consume more protein as a way to increase calories. As one researcher explains:

“Dietary protein, especially when combined with strength training, seems to help prevent fat gain during periods of excess energy.”


Building muscle is not an easy task, especially for people who may not have the best genes for it. But there is nothing impossible. You can start with these nine science-backed ways to help you jump start your journey.

I’ve learned how to build muscle faster in nine science-backed ways, so some Best weight exercise To be stronger without hitting the gym.

Featured Photo Credits: Alora Griffiths via

How to Build Muscle Fast: 9 Science-Backed Ways

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