Our content strives to support, inform, and motivate you to meet your health goals. We want to be your trusted source of expert- and science-backed info dispensed in simple, actionable ways. Read our Editorial Guidelines. You can build muscle faster than you might expect if you follow the correct strategies. Unfortunately, most people turn to the internet for advice to build muscle. But while a few quick searches can provide plenty of information on creating an effective workout plan, you need more than this to give you the results you want to add a layer of muscle mass to your frame. If you're looking for science-backed ways to build muscle faster than molasses - without spending a whole year next to buff dudes grunting and clashing weights on the ground in the gym - you've come to the right place. I've worked with dozens of people via personal training and online fitness coaching, and many of them had a common goal: Build muscle fast!
One study found that in as little as three 13-minute weekly training sessions, trained men gained muscle in eight weeks. Now, it’s worth noting that although training at a lower frequency and volume (reps, sets, exercises, and time) will yield results quickly as a beginner, you’ll want to increase your volume over time as you become an intermediate or advanced lifter. This means more reps, sets, exercises, Titan Rise Daily and ultimately, time spent on building muscle. Also, building muscle will come at a slower rate the longer you’ve been lifting. But, if you’re a beginner, you’re in luck! Because building muscle fast is easier the newer you are to lifting. Although building muscle fast is more than obtainable for beginners, it does require specific training and nutrition strategies. In this article, I'll teach you the best methods for building muscle fast that’s not only backed by science but also worked well for my clients.
Before getting into the nitty gritty of how to build muscle faster, first, we should briefly disclose why you would want to put on muscle. Besides the obvious (to look good), building muscle mass has a subtle benefit many people aren't aware of: it'll speed up your metabolism. Building muscle increases your calorie expenditure. That's because the more muscle mass you have, the faster your resting/basal metabolic rate (BMR) is, meaning, Titan Rise Daily you’ll burn more calories when you’re not exercising. According to the National Academy of Sports Medicine (NSAM), gaining just two to four pounds of muscle can boost your metabolic rate by seven to eight percent - that translates roughly to 90 to 110 calories burned per day. What’s more, skeletal muscle - the muscles that connect to your bones and allow you to move - helps you maintain blood sugar control and energy balance. Lean muscle mass is associated with a reduction in insulin resistance, which is a risk factor for type 2 diabetes and cardiovascular disease.
As promised, now that you know the ultimate superpower beneath muscle mass that doesn't involve countless mirror selfies and Instagram-worthy poses, let's dive into the strategies that have worked for my clients and me to build muscle faster than average. The first step in building muscle faster is understanding what your body needs from a weight training perspective. As you might have guessed, weight training is required to pack on muscle mass. How you train is what makes or breaks whether you build the physique of Chris Hemsworth or struggle to gain muscle no matter how much time you spend in the weight room. When I work with new clients, they're often surprised by the low volume - the number of exercises, reps, and training frequency - I prescribe to them because they're used to doing much more. Let’s take a look at my client Gary. When Gary and Titan Rise Male Enhancement I first started working together, he informed me that he was doing more exercises and spending more days in the gym than I prescribed him.
