How to Build Your Muscle Fast Following The Best Specific Strategy

Building a dream body takes days, weeks, and months in the gym and sticking to a clean diet. We could throw every sentence in the book at you: Rome wasn’t built in a day; the race is won slowly and steadily; there are no shortcuts to any place worth going; etc.

We’ve preached patience and dedication over the years, but we also understand that sometimes you just need to add quality quickly. Maybe you have a show coming up, you need bigger guns, or maybe you want to impress someone you find on a dating app. Whatever the reason, there are ways to speed up your muscle growth.

These tips won’t make the muscles magically appear, but following them will ensure a faster pump than anything you’re doing right now.

Remember, these quick fixes are no substitute for smart programming and clean eating—while these will definitely make you look better, the quest for overall fitness and health will still take some time to materialize. At this point, if you’re eating like crap or not getting enough rest, these tips won’t do you any favors.

The basic principles of bodybuilding and training should still be adhered to, even if you try to speed up your muscle growth a bit.

use the correct form

Bad form equals bad results. Having good form and feeling your muscles contract with weight will develop quality muscle. You’ll have better workouts and will experience more of a muscle-building pursuit of feeling instead of letting your ego take over.

keep it simple

Don’t make your workouts too fancy and complicated. Some of the greatest physiques were guys who trained in the ’40s and 50’s. Those guys train naturally and their routines are simple. Do a full-body routine with each workout 3 times a week. They also used simple rep schemes of 5 sets of 5 reps or 5 sets of 10 reps.

A simple routine focused on getting better with each workout will go a long way. There’s no reason to be fancy, when it comes to basics it will get the job done.

be patient

You need a lot of patience to build a great physique. Unfortunately, muscle doesn’t grow overnight. In a perfect situation under optimal conditions, your body can build 10 grams of muscle per day. Gaining 30 pounds of muscle in 40 days will not happen. Get that thought out of your head, it doesn’t exist.

be consistent

Consistency is probably the most important item on this list. When trying to build muscle or burn fat, you have to be consistent. Every program works to some degree, but sticking to one program is what separates the average from the great.

People get results no matter what they do. These are the guys who keep grinding in the gym and keep training hard no matter what life throws at them.

Focus on progressive overload

Progressive overload is the most important aspect of muscle building. If you’re not training with progress, you’re not exercising, period! Muscles only respond to load and training volume.

If you do more work with a greater load, your muscles will have no choice but to adapt and grow bigger and stronger. If you focus on “confused muscles,” or if you don’t commit to your training program, your results will be minimal in the long run.

keep a workout diary

How do you know what works for you and what doesn’t? I like to compare each of our bodies to a science experiment. We are our own test subjects; you should always monitor, track and slightly adjust your program to the changes you see. Failure to do so will lead to stagnation.

How do you know if what you’re currently doing is working if you don’t keep a workout journal? The more detailed your exercise diary is, the better and faster you will achieve permanent results.

Prepare for a rainy day

Success is a planned event. Getting a better physique doesn’t happen by accident. If you want results in the gym, you have to plan for them. Plan each day ahead.

Prepare meals ahead of time so you have access to food and don’t run through the drive-thru just because you’re hungry. If you’re not getting results, you’re not planning accordingly. Did you do cardio for a week? No reason? You didn’t plan ahead.

You missed a meal and had to eat Wendy’s, and you didn’t plan ahead. Keep the no-excuses attitude and get it done.

Focus on compound movements

Isolation exercises are great and definitely have their place in training, but you should always strive to make progress in basic compound movements.

Compound movements are exercises that involve multiple muscles at once, such as squats, deadlifts, rows, and bench presses. With compound moves, you’ll be hitting multiple muscles at the same time, releasing more muscle-building/fat-burning hormones in your body.

You’ll have a systemic response where you’ll make a bigger demand on your body to have more muscle.

You should always perform compound movements first in your routine. Once you start to feel tired, then you should switch to more isolation exercises to help hit the muscles further.

lifting

Being strong has nothing to do with size. Some of the best powerlifters are 130-pound women. Your diet will control how much mass you gain, but the more strength you have, the better. The more muscle you put on your body, the leaner and more ripped you will be.

Lifting weights will help build strong, hard muscles. Don’t do light weights for high reps just to lose more body fat. this will not work. Stay true to your heavy compound moves.

eat smart

80% of what we see in the mirror is based on our eating habits. If you eat like a pig, chances are you’ll look like a pig. Proper nutrition goes a long way in helping to recover and rebuild muscle. A proper post-workout meal with balanced macronutrients will lead to overall health and a strong body.

no magic pill

Don’t be the type of person who jumps from one routine to another in hopes of getting a better body overnight. There are no magic potions, secret routines or crazy diets.

That’s what people who waste their time looking for the next best thing do, waste their time. Instead of spending so much energy looking for an easy way out, enjoy the process you’re in.

I really love training, I love training every week. I really enjoy the process. If you don’t make an effort to maintain your routine and eat a healthy and balanced diet, your body will rot. Don’t ignore the basics, embrace them.

start

Stop procrastinating and start taking action. Don’t slouch during your workout. Be as productive as possible in the gym and even in life. You never want to waste time. You only have one life and you have to be as productive as possible every hour of every day. The more focused you are during your workout, the more you will get out of it.

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