Wondering how to build muscle fast when your schedule is already full? Building muscle takes time and effort, but there are scientifically supported ways to build muscle faster without having to live in a gym.

To build muscle fast, you will need a scientifically supported exercise plan and nutrition strategy. Strength training is key if you want to build muscle fast while burning some of the fat that can hide these gains.

A meta-analysis reveals that resistance training not only helps build muscle, but can also “reduce the percentage of body fat, body fat and visceral fat in healthy adults.”

The world of fitness can be confusing. Everyone seems to have big claims and often do not line up. In this article, each point is supported by peer-reviewed research.

Let’s go and find nine scientifically supported ways to build muscle fast.

1. Make complex lifts

Combined lifts are exercises that require the movement of multiple joints while working on many muscle groups at the same time. Some examples of combined lifts are bench press, squats, deadlifts, top presses and pull-ups.

Research shows that combined lifts can help you build muscle faster with less time in the gym because you work different muscles, as opposed to exercises that focus on just one muscle at a time.

2. Stay in the game to build muscle

One of the quickest ways to keep your muscle building goals for weeks, months or even years is to get hurt. By studying the correct shape as you get stronger in the big five combined lifts, research shows that you will strengthen your core, which is key to preventing injuries.

Learning the right shape for these combined exercises will help prevent injuries in the gym, as well as during daily tasks.

For example, learning to perform deadlifts properly will help prevent injuries that can occur when moving heavier objects such as a sofa or bed. Learning to run a bench can help push out a car that is stuck in the snow.

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One way to learn to perform these exercises is to work with a personal trainer or physiotherapist. Others may be able to watch exercise lessons and work with a partner to get in shape.

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

As Gray Cook, a physiotherapist and founder of Functional Movement Systems, explains, it is essential that you learn to: “Move well first, then move often.”

3. Build a strong foundation

Taking the time to learn the key lifts with lower weights and higher reps is an important step for beginners and people who have not trained for some time.

This is a key first step before moving on to lifting heavier weights. This will help you develop the foundation for core strength, muscular endurance and stability needed to maintain joints and maintain proper posture during your muscle building journey.

Building muscle endurance with lower weight and higher reps can also help build impressive muscle. For example, a professional athlete in many sports, Herschel Walker, pushed a bench press 375 pounds without lifting weights. Instead, he focuses on performing super high repetitions of weight exercises.

If you haven’t been to the gym in a while, your workout routine for the first two to six weeks may consist of doing the following three times a week:

  • Three basic exercises
  • Leg
  • Squat
  • Dead lift
  • Press over your head
  • Recruitment

Following the instructions of the National Academy of Sports Medicine, you can aim to perform one to three sets of the above exercises for 12 to 20 repetitions with little or no weight. Start with a weight that you can easily do 12 reps.

4. Become stronger by using progressive overload

Research shows that in order to build muscle fast, you need to become stronger using a principle called progressive overload. Progressive overload means that you will constantly gain muscle mass by increasing the weight, number of repetitions, frequency and / or series that you can perform.

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

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5. How to build muscle fast without living in the gym

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

Another study found that the number of sets you run each week is most important when it comes to building muscle fast. A meta-analysis reveals that hitting each muscle group with more than 6-10 sets of muscle per week results in a greater increase in muscle mass than lower volumes.

In terms of a workout plan, this may seem like lifting weights three times a week, with each workout consisting of five sets of four exercises.

Sample training plan

  • Monday: Inclined bench, push-ups, chest lift, flat couch, chin
  • Wednesday: Squats, deadlifts, dumbbell attacks, glute bridge, leg press
  • Friday: side lifts, overhead presses, pull-ups, pull-ups, dumbbell beams

A systematic review of the literature on muscle building shows that the optimal way to build muscle quickly is to perform three to six sets of six to 12 reps. Once you can perform 12 repetitions of the exercise, increase the weight by 10% and strive to achieve at least six repetitions. Repeat with each exercise you perform.

To keep each workout less than an hour, do not rest too long between sets. Studies show that shorter rest intervals of 60 seconds are best for building muscle quickly.

6. Patience is your friend

When people want to build muscle fast, a common mistake is to consume too many calories so that the muscle is hidden from fat.

To illustrate, during the filming of Father Stu, Mark Wahlberg gained 30 pounds of fat in six weeks while lifting heavy weights and eating mostly healthy foods.

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

Patience is key. He wins the race slowly and steadily when it comes to consistent muscle building.

7. Four basic things to stay on the track

When they want to build muscle fast, many people want to ensure that the weight they gain is actually muscular, so that they look lean and muscular, as opposed to bulky.

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As mentioned above, a common mistake is to consume a lot of extra calories, lift weights and assume that gaining weight is muscular when it is mostly fat. Studies show that it is possible for people to build muscle while losing fat. This is known as body composition.

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

Let’s look at the tools that will help you measure your progress in building muscle:

  • Workout Diary (to keep track of your reps, sets, breaks and weights)
  • Measure your belly around the sea (first thing in the morning)
  • Check your weight with a scale (weigh yourself first in the morning)
  • Take pictures

During your journey to build muscle, tracking your progress can be the key to maintaining motivation. Using these four tools to track your progress, you will get a clearer idea of ​​your results.

As you track your workouts, you can celebrate your progress in terms of weight, reps, and sets you can perform. By taking pictures of your body folded and unfolded, you will be able to celebrate the progress you are making in terms of how your body looks.

8. Don’t miss this nutrient to build muscle

To build muscle consistently without excess fat, you want to make sure you’re getting enough protein. After reviewing data from a study, researchers said that approximately “70% of subjects are improving[d] their overall body composition when applying high-protein diets. “

How much protein is enough?

People who exercise regularly may want to strive to consume between 0.7 and 0.8 grams of protein per kilogram of body weight. Other studies suggest that you may want to consume more protein to see improvements in body composition.

For example, one study found that people who consumed 1.5 grams of protein per kilogram of body weight during strength training were more likely to lose fat while building muscle.

Eating more protein can also help us bend over, because our bodies burn four to ten times more calories, breaking down protein compared to carbohydrates or fats. Protein also makes many people feel fuller for longer periods of fat or carbohydrates, which can help prevent overeating.

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9. Keep your calories under control!

If you want to build muscle fast, it is important to consume enough calories. How Many Calories Do You Need To Consume To Gain Muscle Fast?

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

One study found that even bodybuilders who train six days a week gain extra fat when they consume more calories.

If you decide to eat more calories, you will also want to make sure you track your progress using the tools mentioned earlier. This will help you get a clearer idea of ​​whether extra calories build muscle instead of storing fat.

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

“Dietary protein seems to have a protective effect against the accumulation of fat during excess energy, especially when combined with resistance training.


Building muscle is not an easy task, especially for people who may not have the optimal genes for it. But nothing is impossible. You can start with these nine scientifically supported ways to help you start your journey.

Now that you’ve learned nine scientifically supported ways to build muscle fast, you may want to consider some of the best exercises for weight gain to get stronger without going to the gym.

Presented photo credit: Alora Griffiths via unsplash.com


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