If you want to know how to build muscle fast, you’re in the right place. I’m gonna reveal five quick and easy tips that will help you reach your goals while avoiding the devastating injuries, frustrating plateaus, and general lack of results that so many people experience.
So let’s get right down to business…
1) Train Your Ass Off… But Don’t Destroy Yourself
You’re not gonna get anywhere if you don’t train hard. Let’s make sure everyone is clear about that.
I see so many guys in the gym pussyfooting through workouts, scrolling through social sites, texting between sets, and using weights that my mom warms up with.
That’s how you waste time, not how to build muscle and get results.
So get focused, crank up some aggressive music and hit it hard. And I mean really hard.
Give it everything you’ve got. Work harder than 99% of the population has the guts to.
Having said all that, we need to keep an eye on the phenomenon known as overtraining. It is definitely real, but it’s not the scary epidemic that most so-called experts would have you believe.
In fact, with some clever yet simple manipulation of training volume and intensity, true overtraining is easily avoided.
So as long as your training program is solid and smart, you’re cool. Just train hard and don’t give overtraining a second thought.
Just so you guys don’t take anything i’m saying too far, here are some examples of crossing the line from training hard to training stupid:
– Psyching yourself up on every single set like it’s do or die. This may include banging your head into a wall, smacking yourself in the face, sniffing smelling salts, and popping blood vessels in your eyes while screaming bloody murder. This kind of stuff will actually slow down your progress. It’ll also make you look like a deranged idiot.
– Treating each workout like it’s an Olympic event. Sure, an occasional healthy competition between friends and training partners can be fun and can push you to do your very best. But too much of that, too often, will only lead to burn out, both physically and mentally. So pick your spots to go extra hard, but don’t go to the well too much, or you will suffer the consequences.
– Never taking a day off. This is another way to stop your progress dead in its tracks. You need to take 1-3 days off from the gym every week. These can be total rest days, or can include some lower intensity exercise like mobility work, biking, or hiking.
– Never backing off. You have to take a deload week every 6-12 weeks. This means a definite decrease in both training volume and intensity.
2) Add Weight or Do More Reps
First and foremost, productive muscle building workouts are centered around one concept— consistently getting stronger by lifting more weight and/or doing more reps.
Doing the same weight and reps repeatedly will stimulate no new progress. You’ll be training for maintenance at best.
Below is a general strength guide to strive for. Set your mind on doing the following numbers and you will get jacked. Maybe you won’t be the next Mr. Olympia, but you’ll be a lot more jacked than you are right now, and definitely more jacked than most guys in the gym.
These are pretty solid numbers, but definitely doable for the average natural guy.
- 15-30 Degree Incline Bench Press- 225 x 10
- BB Back Squat- 315 x 10
- BB Military Press- 155 x 10
- Trap Bar Deadlift- 405 x 10
- Chin Up- BW x 15
- Parallel Bar Dip- BW x 20
Totally put your focus on accomplishing these goals. The goals themselves will ensure your success more than anything else.
Along with these benchmarks, pick about 3-4 of the best muscle building exercises per body part/ movement pattern and set a realistic goal for three, six and twelve months. Then get to work!
3) Prioritize Compound Exercises
You need to be sure that you are using big, compound exercises like squats, deadlifts, chin-ups, rows, and presses. These exercises will help you lay down a solid foundation of muscle.
Isolation exercises and pumping techniques are good, but they don’t give you the best bang for your buck until that foundation has already been laid.
4) Eat Enough of the Right Muscle Building Foods
Next, you need to be sure that your eating is in line with your goals. This means that you are eating enough quality food on a daily basis, but not so much that you become a fat pig. Four to five meals spaced 3-5 hours apart is sufficient.
A good daily starting point is to eat .8 grams of protein, .4 grams of fat, and 1.5 grams of carbs per pound of bodyweight.
You should be focusing on natural, whole foods. Here are some examples:
Proteins- grass fed beef, organic chicken and turkey breast, cage-free eggs, wild caught seafood, game meats.
Carbohydrates- fruits, vegetables, rice, oats, quinoa, yams, potatoes.
Fats- Coconut oil, nuts and nut butters, avocados, olive oil.
For the best muscle building meal plan that will help you to most effectively build muscle while avoiding gaining unwanted body fat, check out THE RENEGADE STRENGTH CLUB.
5) Don’t Forget About Rest & Recovery
Another thing that will help you build muscle fast is paying the utmost attention to your recovery.
For starters, you should be sleeping a minimum of seven hours per night and perhaps even taking a short nap during the day.
Another thing that can boost your recovery is regular soft tissue work. This can be getting a massage or just doing some simple self-applied deep tissue work with a foam roller or a variety of other rolling tools. Either way you do, tissue work will help tremendously, so be sure to work it into your weekly routine.
Although most people overlook its importance, stretching is another important component of a good muscle building program. It can even help tight muscles grow more effectively and efficiently.
If you don’t currently do any stretching, I highly recommend that you start. Just begin by incorporating a post-workout stretch for each muscle group trained in that session.
You will be pleasantly surprised by the results. Some of the most jacked bodybuilders of all time utilized stretching to their advantage.
6) Pre and Post Workout Nutrition
There is a “window of opportunity” surrounding each training session. The very act of training creates an environment in the body that is conducive to maximal nutrient uptake (MNU). MNU is possible during this “window” for two reasons:
1) Nutrients will have a propensity to get shuttled directly to the target/training muscles.
2) Muscles, in turn, are more receptive to the uptake and utilization of nutrients.
This not only results in increased muscle building, it also ensures that the calories consumed during this period will have a very low likelihood of being stored as body fat.
So the bottom line is that consuming the right food combinations before and after your workouts will contribute greatly to your muscle building efforts.
We recommend consuming a combination of carbs and proteins while keeping the fat intake low during this period immediately before or after a workout. A good rule of thumb for most guys is to ingest approximately 40 grams of carbs and 20 grams of protein one hour prior to training and 80 grams of carbs and 40 grams of protein immediately after training.
Follow these tips and you will definitely be on the road to more muscle, more strength and less body fat. Let’s do this!