How To Build Muscle QuicklyLearning how to build muscle quickly can be really confusing with all the information out there between magazines and the internet. And it's true there are a lot of ways to build muscle, and you'll find a number of them on this site. This is especially true if you're a beginner. However, when it comes to how to build muscle quickly, you really need to follow specific muscle building rules in order to get the most out of your training and do so as quickly as possible. For starters, this means forgetting about the mass building routines of the top pro or amateur bodybuilders. Most of the routines in the magazines aren't going to help you gain muscle mass at all let alone help you build muscle fast. When it comes to how to build muscle quickly, you need to keep a few simple mass gaining rules in mind. 1. Lift Heavy Lifting heavy is a relative term. What I mean is to lift heavy for you. While 100 pounds may be light for someone else on the bench press it might be a heavy weight for you. You need to lift as heavy as possible for the number of reps you'll be doing in a set. If you can do 15 reps with a weight and the set only calls for 10 reps that weight is too light. You need to lift with a weight that won't allow you to get more than those 10 reps. 2. Use Double Progressive Overload Progression is crucial to building muscle mass. There are a number of ways to progress but for right now you want to focus on combining two forms, adding more weight and doing more reps. Perform 8 to 12 repetitions per set. When you can get 12 reps or more in a set, add weight the next workout. This may knock you back to only getting 8 reps. That's fine. Keep the weight the same until you can get 12 reps. Double Progressive Overload - first increase the reps then increase the weight and start over again. 3. Use Big Movements (combined with big weights) If you want to know how to build muscle quickly, here's a big tip. Stay away from the little isolation exercises and the machines. Sure, they have their place in some training routines but for now, focus on the big compound movements using barbells and dumbbells that target the most muscle (continued below).
This means exercises like:
4. Train Hard, Train Brief, DPO, and Compound Exercises Train very hard on these compound exercises. Focus on double progression overload by striving to increase the reps and then the weight. And keep your overall workout length to a minimum. Try doing no more than 2 work sets for an exercise and no more than 12 overall work sets per workout for the entire body. Don't workout two days in a row. 5. Eat Big At least for a short time, you may need to take in a lot more calories than you are used to. I don't mean to eat so much that most of your weight gain is fat so keep an eye on your waist line. But you do want to make sure you're getting enough calories and protein so your body can keep up with your workouts and all that hard work can translate into more muscle on your body. Put all these tips on how to build muscle quickly together and you'll be well on your way to gaining muscle mass as fast as possible. And check out our other articles on how to build muscle quickly that include many effective training routines and tips for gaining mass.
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