If you are trying to figure out the fastest way to build muscle, then you need not look any further. We have compiled expert advice from those who have been professional trainers around the web.
Before you get started, it is important to know that there is no ‘easy’ way to build muscle fast. You must be able to put in the time and hard work that is necessary. With that being said, these are some of the finest tips around that will help revolutionise your workouts. Stop wasting time with overly complicated workout routines that probably don’t work.
I’ll let the experts take it from here.
Ben Bruno – MensFitness.com
“Rather than focusing strictly on gaining “X” pounds of muscle—which may or may not be doable in a given period of time—work on getting stronger. Increasing strength improves your body’s ability to recruit muscle fibers, particularly the ones that make the biggest difference in the way your physique looks. Training for strength also makes your goals more tangible and concrete. If you shoot to hit certain numbers on your lifts and then meet them, you’ll see your muscles respond along the way. Choose three exercises you want to see improvement on: one upper-body push (such as the bench press), one upper-body pull (like the chin up), and one lower-body exercise (try the dead lift). Then get to work.”
Anthony Bevilacqua – MuscleAndFitness.com
“Use proper form. Bad form equals bad results. Having good form, feeling your muscles contracting against the weight will develop quality muscle. You will have better workouts and will experience more muscle development going for the feel, as opposed to letting your ego take over.”
Marc Perry – BuiltLean.com
“Supplements. Heavy duty supplements like steroids, or other potentially harmful, performance enhancing substances that can help you build muscle much faster, but I’m assuming you are far too smart to do that! Other less dangerous, but still potentially harmful substances like Creatine can aid in muscle growth as well.”
Mark McManus – MuscleHack.com
“Train to muscular failure every set. This is always a controversial issue, but it shouldn’t be. Just picking up a weight and doing 8-12 reps over and over again isn’t going to get you anywhere. Intensity matters, and here’s how to make sure you do it right…
Let’s say you can do 10 reps of barbell curls; you simply can’t get 11 reps and 5 reps feels easy. 5 reps would then represent 50% Intensity of Effort (10 being 100%). If in every set you stopped at 50% intensity of effort, do you think you’d ever grow? You and I both know that you wouldn’t. It’s too easy. There’s simply no threatening stimulus being placed on the body forcing it to adapt and grow.”
Jason Ferruggia – JasonFerruggia.com
“Use Compound Exercises. You need to be sure that you are using big, compound exercises like squats, deadlifts, chin ups, rows, cleans and presses with heavy weights.
Don’t waste your time with isolation exercises and pumping techniques unless you’re already a fairly big, strong dude who has been training properly for at least three years. At that point you’ll want to start adding some more isolation work in, but until then focus on the big stuff.”
Michael Mathews – MuscleForLife.com
“Most training programs have you training way too often. They play into the common misconception that building muscle is simply a matter of lifting excessively. People who have fallen into this bad habit need to realise that if they did less of the right thing, they would get more. Yes, I said that right: do less, get more.”
Dr. Josh Axe – DrAxe.com
“For those who are looking to pack on some muscle then following the proper eating program is critical along with doing weight training exercise.
Here are the best foods to include in a muscle building program:
Whole eggs – A whole egg contains vital nutrients, protein, and fats to help build muscle.
Clean lean protein – Aim for 5-8 ounces per meal of high quality lean protein. Check out these top 10 high protein foods.
Broccoli – And other cruciferous vegetables can help with fat loss and have essential nutrients for building muscle.
Wild-caught fish – Omega-3s help reduce inflammation and are critical for muscle building.
Almond butter – Almonds provide L-arginine to increase NO2 and vitamin E that will help reduce damage from free radicals after a heavy workout.
Sweet Potatoes – Sweet potatoes and yams are an excellent source of carbohydrates that are alkaline and gluten free and can help pack on some healthy pounds.
Bananas – This smooth and sweet fruit is perfect for adding into smoothies for extra calories and is full of nutrients that support muscle health.”
Ramon Williams – Stack.com
“Isolation training, where you focus on a single muscle, is nearly pointless for athletes. If your goal is to develop size, you need to perform complex lifts that recruit several muscle groups at the same time. So ditch moves like arm curls in favour of full-body movements like Chin-Ups. You’ll cause more muscle stimulation throughout your body, leading to more muscle growth. The following eight exercises are essential to anyone looking to pack on muscle mass fast.
- Dead lift
- Split Squat
- Bench Press
- Military Press
- DB Rows
“Muscle building schedules. For beginners, virtually EVERY recommendation is the same… the 3 day full body split is the schedule that works best.
For people who are past the beginners stage, there are many options that can work for building muscle. More often than not, I recommend either the 3 or 4 day upper/lower split.”
Adrian Bryant – SelfGrowth.com
“Don’t workout if you can’t beat your last workout. If you ever end up using the same amount of weights, reps and sets for 2-to-3 muscle building workouts in a row then you need to take some time off to allow your muscles to rest long enough to get bigger and stronger for you to use more weight, do more reps and/or sets and If you’re not getting stronger every time you workout then you’re just wasting your time because you won’t be able to workout with enough intensity to build muscle.”
The only thing holding you back from packing on some extra muscle is you! You have all of the information that you need, and now it’s time to get to work. Here is a quick recap of what the experts suggest that you do:
1. Set actionable goals
2. Use proper form
3. Take the right supplements
4. Train to muscular failure every set
5. Use compound exercises
6. Rest more
7. Eat better foods
8. Focus on the right exercises
9. Follow the right workout schedule
10. Always lift more weight than your last workout