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Article by Philippe A.

How to build muscle fast?

Updated on 31 October 2023.

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Muscular older womanFor those of you who are wondering how to build muscle fast, I’m going to summarize here a few fundamental points for building muscle fast .

It’s a useful refresher for those already on the right track, and a great starting point for beginner bodybuilders.

Whatever your age, this series of tips should help you build muscle tenfold faster.

Here’s how to build muscle fast in 10 points

1- Lifting weights: Without doubt, the most popular and natural way to build muscle.

Weights beat all others for muscle development. Bodyweight exercises, calisthenics and cardio can build muscle for beginners, but only for a while.

But only for a while. Why? Because you can’t increase the intensity of these other forms of exercise as much.

2- Force your body to adapt: Your muscles will have no reason to grow if you don’t put them under ever-increasing pressure.

What this means is that the weights you lift during any exercise should increase over time.

No increase, no growth. This is the concept of progressive overload.

3- Aim for hypertrophy: Hypertrophy means muscle growth. You’ll need to target this specifically, as opposed to endurance exercises which focus primarily on strength gain, making muscle building a happy side-effect.

Training for muscle growth generally means moderate repetition sets and compound exercises.

While compound exercises are essential to a good workout, nobody builds bulging biceps by doing nothing but military push-ups and squats. Read on to find out why…

4- Practice compound and isolation exercises: Compound exercises are indispensable, as they involve many muscle groups at the same time and induce the release of growth hormone in the body.

They can be defined as exercises that involve a rotational movement around more than one joint. Examples of the main compound exercises are squats and deadlifts.

Isolation exercises, on the other hand, have really taken off in recent years. These are exercises that involve a rotational movement around a single joint. An example would be bicep curls using dumbbells. Isolation exercises are a key element in any good bodybuilding program.

5- Exercise until you reach your limits: Trigger the muscle growth mechanism because it’s the body’s defense mechanism.

Basically, if there isn’t a good enough reason provided (i.e. sufficient intensity), you won’t build muscle quickly, and it may even last for years..

6- Eat enough: No matter what bodybuilding regimen you’ve adopted, you need to eat enough to provide your body with the energy it needs to gain muscle fast enough. Get enough protein, too.

No, you don’t need astronomical amounts of protein to build muscle, but you do need more of these nutrients than the average person.

7- Keep your workouts short: Those who use steroids can train for hours, “natural” bodybuilders can’t.

So try to keep your training sessions to a maximum of 45 minutes..

8- Rest: your muscle will benefit from rest.

9- Drink water: to build muscle at maximum speed, you need to drink plenty of water (at least 2 liters a day).

10- Use good quality natural supplements to unlock your potential and accelerate muscle growth.

If you follow these tips, I guarantee you’ll build muscle fast, without putting your health at risk…

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