How To Build Muscle Fast: 9 Science-Backed Ways

Wondering how to build muscle fast when your schedule is already packed? Building muscle takes time and effort, but there are scientifically proven ways to help build muscle faster without having to go to the gym.

To build muscle fast, you will need a scientific training plan and a nutrition strategy. Endurance training is key if you want to build muscle quickly while burning off some fat that can mask that muscle gain.

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

The world of fitness can be confusing. It seems everyone has big claims and they often don’t line up. In this article, each point is supported by peer-reviewed research.

Join us and discover 9 science-backed ways to build muscle fast.

1. Perform synthetic boost

Compound Lifts is an exercise that requires the movement of many joints, and works on many muscle groups at the same time. Some examples of compound exercises are bench presses, squats, deadlifts, overhead presses, and pull-ups.

Research shows that lifting exercises can help you build muscle faster with less time in the gym because you’re working many different muscle types than exercises that target just one muscle at a time. time.

2. Stay in the muscle building game

One of the fastest ways to keep up with your muscle-building goals for weeks, months, or even years is to sustain an injury. By learning proper forms while getting stronger in the big five compound lifts, research shows you’ll strengthen your core, which is key to injury prevention.

Learning the proper forms for these compound exercises will help prevent injury in the gym and also in everyday tasks.

For example, learning how to do the deadlift properly will help prevent injury that can happen when moving heavier objects like a bench or bed. Learning how to do seat presses can help push a vehicle stuck in the snow out.

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One way to learn how to do these exercises is to work with a personal trainer or physical therapist. Others can watch exercise instructions and work with a partner to get in proper form.

Skipping this step to get straight into lifting heavy weights can lead to muscle imbalances or injury.

As physiotherapist and founder of Functional Mobility Systems, Gray Cook, explains, it is essential to learn how to: “Get active first, then move often.”

3. Build a strong foundation

Taking the time to learn key lifts with lower weights and higher reps is an important step for beginners and those who haven’t worked out in a while.

This is an important first step before moving on to heavier weights. This will help you develop the foundation of core strength, muscular endurance, and stability needed to support your joints and maintain proper posture throughout your muscle-building journey.

Building muscle endurance with lower weights and higher reps can also help build impressive muscle. For example, multi-sport professional athlete, Hershel Walker, bench weighs only 375lbs without lifting weights. Instead, he focuses on doing super high body weight exercises.

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

  • Three core exercises
  • Pressing table
  • Squat
  • Deadlift
  • Newspapers on high
  • Pull up

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

4. More powerful using progressive overload

Research has shown that to gain muscle quickly, you need to get stronger using a principle called progressive overload. Continuous overload means that you will continuously gain muscle by increasing the weight, number of repetitions, frequency, and/or the number of sets you can do.

Every time you work out, a good goal might be to lift about 10% more weight or do one or two more reps than you did last time.

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

Research indicates that just exercising 2-3 times a week can be enough to build lean muscle mass quickly. One study found that training once per week was almost as effective for building muscle as training three times per week.

Another study found that the number of sets you do per week matters most when it comes to building muscle quickly. A meta-analysis showed that hitting each muscle group with more than 6-10 reps per week resulted in more muscle mass gains than lower mass gains.

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

Sample workout plan

  • Second: Press down on the inclined chair, raise push-ups, push up the chest, press the chair flat, support the chin
  • Wednesday: Squats, deadlifts, barbells, glutes, leg presses
  • Friday: Side lift, overhead press, pull up, face pull, dumbbell pull

A systematic review of the muscle building literature indicates that the optimal route to building muscle quickly is to perform three to six sets of six to 12 reps. When you can do 12 reps of the exercise, increase the weight by 10% and aim for at least 6 reps. Repeat with each exercise you do.

To keep each workout under an hour, don’t rest too long between sets. Research shows that having a rest period shorter than 60 seconds is best for building muscle quickly.

6. Patience is your friend

When people are looking to build muscle fast, a common mistake is to consume too many calories so that muscle is hidden by fat.

To illustrate, while filming the movie Father Stu, Mark Wahlberg put on 30 pounds of body 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. Research shows that it can take six weeks of consistent training before any increase in muscle mass is noticed. Even then, it can be hard to detect.

Patience is the key. Slow and steady wins the race when it comes to building muscle consistently.

7. Four essentials to stay on track

When it comes to building muscle fast, many people want to make sure the weight they put on is actually muscle, so they’ll appear lean and muscular instead of bulky.

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As mentioned before, the common mistake is to consume more calories, lift weights, and assume that weight gain is due to muscle while mainly fat. Research has shown that people can build muscle while losing fat. This is called body composition.

But how do you know if the weight you put on is actually muscle?

Let’s move on to tools that will help you measure your muscle-building progress:

  • Workout Journal (to track your reps, sets, rest, and lift)
  • Measure your waist circumference around the navy (first thing in the morning)
  • Check your weight using a scale (weigh yourself first thing in the morning)
  • Take a photo

In your muscle-building journey, tracking your progress can be key to staying motivated. By using these four tools to track your progress, you’ll get a clearer picture of your results.

As you track your training, you can celebrate your progress in terms of weights, reps, and sets you can do. By photographing flexible and non-flexed bodies, you’ll be able to celebrate the progress you’ve made in terms of how your body appears.

8. Don’t Miss This Muscle Building Nutrient

To get lean muscle without the extra fat, you need to make sure you’re getting enough protein. After reviewing one study’s data, researchers stated that about “70% of subjects improved[d] their overall body composition when following a high-protein diet. ”

How much protein is enough?

People who exercise regularly may want to consume between 0.7 and 0.8 grams of protein per pound of body weight.. Other research shows that you may want to consume more protein to improve performance. body part.

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

Consuming more protein can also help us slim down because our bodies burn 4 to 10 times more calories to break down protein than carbs or fats. Protein also tends to make many people feel full longer than fat or carbs, which can help prevent overeating.

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9. Check your calories!

If you’re looking to gain muscle fast, it’s important to consume enough calories. How many calories should you consume to gain muscle fast?

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

One study found that even bodybuilders who worked out six days a week accumulated more fat when they consumed more calories.

If you decide to take in more calories, you’ll also want to make sure you’re tracking your progress using the tools mentioned previously. This will give you a clearer picture of whether the extra calories are building muscle instead of storing fat.

You should consume more protein as a way to increase your calorie intake. As one researcher explains:

“Dietary protein appears to be protective against fat gain during periods of energy excess, especially when combined with resistance training.”


Building muscle is not an easy task, especially for those who may not have the most optimal genes for it. But nothing is impossible. You can get started with these nine science-backed ways to get you started on your journey.

Now that you’ve learned nine science-backed ways to build muscle fast, you might also want to check out some of the best bodyweight exercises to get stronger without going to the gym. do exercise.

Featured photo credit: Alora Griffiths via How To Build Muscle Fast: 9 Science-Backed Ways

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