Home Health How to quickly build muscle mass: 9 methods backed by science

How to quickly build muscle mass: 9 methods backed by science


Wondering how to build muscle fast when your schedule is already saturated? Gaining muscle mass takes time and effort, but there are science-based ways to accelerate muscle building without having to live in a gym.

To build muscle quickly, you will need a science-based workout plan and nutrition strategy. Strength Training is key if you want to build muscle fast as well as burn some of the fat that can hide those muscle gains.

A meta-analysis has shown that strength training not only helps build muscle mass, but can also “reduce the percentage of body fat, body fat mass and internal fat in healthy adults.”

The world of fitness can be confusing. It seems that everyone has big claims and they often don’t line up. In this article, each item is backed up by research.

Let’s discover nine scientifically sound ways to quickly build muscle mass.

1. Make complex elevators

Complex lifts are exercises that require the movement of several joints while working on many muscle groups. Some examples of difficult lifts are bench press, squats, deadlifts, bench press and pull-ups.

Studies show that sophisticated lifts can help you build muscle faster in less time at the gym because you work with different muscles rather than with exercises that target only one muscle at a time.

2. Stay in the game to build muscle

One of the quickest ways to postpone your goals of building muscle for weeks, months or even years is to get injured. By studying proper shape by becoming stronger in the big five challenging climbs, research shows that you will strengthen your core, which is key to preventing injury.

Studying the right shape for them challenging exercises will help prevent injuries in the gym as well as during daily tasks.

For example, learning how to properly perform traction will help prevent injuries that can happen when moving heavier objects such as a couch or bed. Learning to perform bench press can help push out a car stuck in the snow.

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One way to learn to perform these exercises is to work with Fr. personal trainer or physiotherapist. Others could watch exercise textbooks and work with a partner to get in proper shape.

Skipping this step to go directly to lifting heavy weights can lead to muscle imbalance or injury.

As Grace Cook, a physiotherapist and founder of Functional Movement Systems, explains, it’s important to learn, “Move well first, then move often.”

3. Build a strong foundation

Finding time to learn basic lifts with less weight and more reps is an important step for beginners and people who haven’t practiced for a while.

This is a key first step before moving on to lifting heavier weights. This will help you develop the foundation core strengththe muscular endurance and stability needed to support your joints and maintain proper posture throughout your path of building muscle mass.

Developing muscular endurance with less weight and more repetitions can also help build impressive muscle. For example, a professional athlete who plays many sports, Herschel Walker, did a 375 pound bench press without lifting weights. Instead, he focused on performing ultra-high repetitions of exercises with body weight.

If you haven’t been to the gym in a long time, your workouts for the first two to six weeks may consist of performing the following three times a week:

  • Three basic exercises
  • Press lying down
  • Squat
  • Class traction
  • Top press
  • Pull-ups

Following the recommendations of the National Academy of Sports Medicine, you can aim to perform one to three sets of the above exercises from 12 to 20 reps with little or no weight. Start with a weight at which you can easily perform 12 reps.

4. Strengthen yourself with progressive overload

Studies have shown that for rapid muscle gain you need to become stronger using a principle called progressive overload. Progressive overload means that you will constantly gain muscle mass, increasing weight, number of reps, frequency and / or approaches that you can perform.

Every time you train, a good goal may be to lift 10% more weight or perform one to two reps more than last time.

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5. How to quickly build muscle mass without living in a gym

Studies show that training just two to three times a week may be enough to quickly build muscle mass. One study found that training once a week was almost as effective at building muscle mass as training three times a week.

Another study found that it is the number of approaches you perform each week that is most important when it comes to rapidly building muscle mass. A meta-analysis showed that strokes on each muscle group with more than 6-10 approaches per muscle per week resulted in a greater increase in muscle mass than smaller volumes.

In terms of a training planit can look like lifting weights three times a week, each workout consists of five sets of four exercises.

Sample workout plan

  • Monday: bench press, push-ups, chest push-ups, flat bench press, push-ups
  • Wednesday: squats, bench press, lunges with dumbbells, gluteal bridge, leg press
  • Friday: side lifts, bench press, pull-ups, face pulls, dumbbell pulls

A systematic review of the literature on building muscle mass shows that the best way to quickly build muscle mass is to perform three to six approaches of 6-12 repetitions. Once you are able to perform 12 repetitions of the exercise, increase the weight by 10% and try to perform at least six repetitions. Repeat with each exercise performed.

To each workout lasted less than an hour, do not rest too long between approaches. Studies show that it is best to use short rest intervals of 60 seconds to quickly build muscle mass.

6. Patience is your friend

When people are trying to build muscle mass quickly, the common mistake is to consume too many calories for muscle to be hidden by fat.

As an illustration, during the filming of the film, Father Stu, Mark Wahlberg gained 30 pounds of fat in six weeks, lifting heavy weights and eating mostly healthy foods.

If this process seems too slow, remember that building muscle mass takes time. Studies show that it may take six weeks of successive workouts before you notice an increase in muscle mass. Even then, it can be difficult to detect.

Patience is the key. Slowly and steadily wins the race when it comes to constantly building muscle mass.

7. Four highlights to stay on track

In an effort to build muscle quickly, many people want to make sure that the weight they are gaining is really muscular so that they look lean and muscular rather than bulky.

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As mentioned earlier, the common mistake is to consume a lot of extra calories, lift weights and assume that weight gain is muscle when it is mostly fat. Studies have shown that people can build muscle mass by losing fat. This is known as body composition.

But how do you know if the weight you’re gaining is really muscle?

Let’s turn to the tools to help you measure your progress in building muscle:

  • Workout Log (to track your reps, approaches, rest and weight lifting)
  • Measure the abdomen around the sea (especially in the morning)
  • Check your weight with scales (weigh yourself first thing in the morning)
  • Take pictures

During your path to building muscle mass tracking your progress can be the key to staying motivated. By using these four tools to track your progress, you will get a clearer idea of ​​your results.

If you track your workouts, you can mark your progress in terms of weight, reps and sets you can perform. By photographing your body bent and unbent, you will be able to notice the progress you are making in terms of how your body looks.

8. Don’t miss this nutrient to build muscle

To constantly gain muscle without excess fat, you want to make sure you are getting enough protein. After reviewing data from one study, the researchers said that approximately “70% of subjects are improving[d] their overall body composition when dieting high in protein ”.

How much protein will be enough?

People who exercise regularly may tend to consume 0.7 to 0.8 grams of protein per pound of weight. Other studies show that you can 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 weight during strength training were more likely to lose fat while building muscle.

Consuming more protein can also help us lean in because our body burns four to ten times more calories, breaking down protein compared to carbs or fats. Protein also tends to make many people feel fuller for longer than fats or carbohydrates, which can help prevent overeating.

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9. Keep your calories under control!

If you want to gain muscle fast, it is important to consume enough calories. How many calories do you need to consume to gain muscle fast?

To prevent excess fat, you can start by consuming no more than 500 extra calories a day. This can lead to an extra set of one to two pounds of muscle per month.

One study found that even bodybuilders who trained six days a week gained extra fat when consuming more calories.

If you choose to consume more calories, you will also want to make sure you track your progress with the tools mentioned earlier. This will help you get a clearer idea of ​​whether excess calories build muscle instead of accumulating fat.

It may be a good idea to consume more protein to increase your calories. As one researcher explains:

“Dietary protein appears to have a protective effect against fat gain during times of excess energy, especially when combined with strength training.”


Building muscle mass is not easy, especially for people who do not have the most optimal genes. But nothing is impossible. You can start with these nine science-based ways to help you get started quickly.

Now that you’ve learned nine science-based ways to quickly build muscle, you can also check out some of the best exercises with body weight to get stronger without going to the gym.

Recommended photo: Alora Griffiths via unsplash.com

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