Grow Younger, Live Longer

Proven Strategies to Build Muscle Fast

ByOlena Santangeli, PhD
OnSeptember 1, 2023
InStrength

These straightforward and proven strategies can help you build muscle fast and effectively, promoting long-lasting health and vitality — Free Stock photos by Vecteezy

In a nutshell

To build muscle fast, you need effective workout strategies like progressive overload, compound exercises, and HIIT.
Optimize your nutrition by consuming adequate protein, carbs, and healthy fats, while prioritizing rest and recovery through proper sleep, rest days, and active recovery techniques.
Explore advanced tools like resistance bands, AI-driven machines, and techniques like eccentric training and blood flow restriction. Remember, consistency, patience, and proper form are key for long-term success.

Building muscle is a key part of aging well, staying robust, and increasing your lifespan. Studies show that strength training and muscle growth are linked to a lower risk of early death, with even moderate weight lifting making a significant difference. One such study published in the Journal of the American Geriatrics Society found that adults between 60 to 83 who regularly performed resistance exercises had improved physical performance and were more able to perform daily tasks independently.¹

As we age, we gradually lose muscle mass, and preserving it is linked to a lower risk of chronic diseases, improved quality of life, and increased longevity.² So, in short, strength training keeps you younger, longer.

In this guide, we’re going to explore the foundations of muscle growth, effective workout strategies, powerful nutrition tips, and the role of rest in your fitness journey to achieve optimal muscle mass.

Understanding Muscle Growth

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Our journey begins at the cellular level, uncovering the secrets of how to build muscle fast and effectively. Your muscles are composed of tiny fibers that contract to produce movement. Engaging in resistance or strength training puts these muscle fibers under stress, kickstarting your body’s muscle-building project.

Think of this as a construction project at the cellular level, where each workout is a workday dedicated to building muscle fast. Like adding floors to a skyscraper, the damage to your muscle fibers during a workout signals your body’s repair process, triggering growth and strength.

This damage might sound alarming, but it’s a natural and necessary part of muscle growth. As your body repairs and adds more protein to the muscle fibers, your muscles grow stronger and bigger, a phenomenon known as muscular hypertrophy.³

But remember, to build muscle fast, workouts alone aren’t enough. The triumvirate of muscle building includes consistent exercise, balanced nutrition, and sufficient rest. It’s akin to having builders, bricks, and rest periods in our construction analogy, all necessary to build muscle fast.

Effective Workout Strategies

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To successfully build muscle fast, it’s essential to have effective workout strategies in place. Here’s what the science suggests.

Consistency and Progressive Overload. The most important rule of any fitness routine is consistency. It’s better to work out a little each day than to try and do everything all at once. Consistency has a direct impact on the health benefits you derive from exercise.

But it’s not just about showing up. It’s also about progressively challenging your muscles by increasing your workout’s weight, reps, or intensity over time. This concept, known as progressive overload, is one of the most important principles for those who wish to build muscle fast. To learn more tips on how to increase the load, please check the guide on progressive strength training.

Compound Exercises. Compound exercises, like squats, deadlifts, and bench presses, work multiple muscle groups at once. They are the ultimate time-efficient workouts if you want to build muscle fast. A study in the Journal of Strength and Conditioning Research found that participants who did compound exercises had higher levels of testosterone and growth hormone, both of which are critical for muscle growth.⁴

High-Intensity Interval Training (HIIT). For those looking to build muscle fast and shed some fat, HIIT workouts are the way to go. These workouts alternate between intense bursts of activity and fixed periods of less-intense activity or even complete rest. Research indicated that this type of workout can effectively build muscle mass.⁵ ⁶ HIIT can be especially beneficial for people who are more likely to lose muscle, like older adults or patients preparing for or recovering from surgery.

Advanced Tools, Tricks, and Techniques to Build Muscle Fast

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Looking to build muscle fast and push past a plateau? You might need to incorporate advanced tools and techniques into your routine. Here are some approaches to consider.

Weight Lifting. Traditional weight lifting, using dumbbells and barbells, is a tried and tested method to build muscle fast. Different weights and exercises can help target various muscle groups, offering a comprehensive workout. In weightlifting, every rep involves two phases – the concentric (lifting the weight) and the eccentric (lowering the weight). Did you know that it matters what phase you pay more attention to? While it might be natural to focus on lifting, paying attention to the eccentric phase is a potent trick to build muscle fast.⁷

Therefore, when you’re doing resistance training, it’s beneficial to lower the weight more slowly during the eccentric phase. This technique increases the time your muscles are under tension, leading to greater muscle growth. So next time you’re lifting weights, try taking about 3 to 5 seconds to slowly lower the weight, really focusing on that muscle contraction. As always, remember to maintain good form to maximize effectiveness and avoid injuries.

Resistance Bands. These lightweight, portable tools are great for strength training, particularly if you’re on the go. Research shows that resistance bands are equally effective in improving muscle strength compared to conventional resistance machines and weightlifting.⁸

Resistance bands could be a safer option because they pose less risk for joint injuries than weights. They provide variable resistance, which means they ease into and out of moves, offering less strain on the muscle-joint-tendon complex. This can be particularly beneficial for people rehabilitating injuries, older adults, or beginners.

Resistance machines. This equipment is designed to strengthen specific muscle groups through a fixed range of motion. Examples include the leg press, lat pulldown, and chest press machines. These machines typically use weight stacks for resistance, which can be adjusted to fit the user’s strength level. Progressive overload and focusing on the eccentric phase can help to build muscle fast using them.

Nowadays, a smarter option of conventional resistance machines is available. AI-driven resistance machines automatically adjust to your strength level, helping you achieve optimal muscle activation in every rep. This smart technology can help you build muscle fast by ensuring your workouts are always challenging and effective.

Blood Flow Restriction Training. This advanced technique involves reducing blood flow to and from a muscle while exercising. You apply a band or cuff around the upper part of a limb (like your upper arm or thigh) while performing an exercise. The band is tightened to a specific pressure to partially restrict blood flow to the muscle during exercise. This method allows you to use much lighter weights than usual but still achieve similar muscle growth as with heavier weights. Research indicated that this approach significantly increases muscle size and strength.⁹ While BFR training has promising benefits, it also carries risks like thrombosis and nerve damage. Consult healthcare professionals or certified trainers before starting this regimen.

Stability Balls and BOSU Balls. These tools aren’t just for core workouts! You can use stability balls and BOSU balls to add a balance challenge to your strength training exercises, engaging more muscle fibers in the process.¹⁰

Suspension Training. Suspension training systems like TRX use your body weight to help you build muscle fast. They’re versatile, allowing you to perform a wide range of exercises that target different muscle groups.¹¹

Optimize Your Nutrition

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Building muscle fast doesn’t just happen in the gym – it also happens in the kitchen. Proper nutrition is the fuel your body needs to recover, repair, and grow muscle tissue.¹² Here are essential tips on how you can optimize your nutrition for muscle growth.

Consume Enough Protein. Protein is crucial for muscle repair and growth. Research suggests consuming between 1.4 to 2.0 grams of protein per kilogram of body weight daily for muscle growth.¹³ Good sources include lean meats, dairy, eggs, and plant-based proteins like lentils and quinoa.
Don’t Forget Carbohydrates. Carbohydrates are your body’s main source of energy. They’re essential to fuel your workouts and help replenish your muscle glycogen stores after exercise. Whole grains, fruits, and vegetables are excellent sources.
Healthy Fats are Your Friends. Healthy fats, like those found in avocados, nuts, seeds, and olive oil, are crucial for hormone production, including testosterone, which plays a key role in muscle growth.
Stay Hydrated. Water plays a significant role in almost all bodily functions, including nutrient transport and muscle recovery. Aim to drink at least eight 8-ounce glasses of water per day, and more if you’re active.
Eat Enough Calories. To build muscle, you need to consume more calories than your body burns. These extra calories will provide the energy your body needs to repair and build new muscle tissue.
Consider Timing Your Nutrient Intake. Research suggests that consuming protein and carbohydrates shortly after your workout can enhance muscle recovery and growth.¹⁴ This is often called the “post-workout anabolic window.”
Consider Supplements, But Don’t Rely on Them. While a balanced diet should provide all the nutrients you need, certain supplements like whey protein, creatine, inositol, and branched-chain amino acids (BCAAs) can complement your diet and workout routine.

Prioritize Rest and Recovery

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Muscle growth doesn’t actually happen during the workout itself. Instead, it occurs during periods of rest between workouts, when the body repairs and strengthens itself. That’s why giving your body enough time to recover is just as important as the workouts. Here are some tips how you can ensure you’re getting enough rest and recovery.

Get Enough Sleep. Sleep is vital for muscle recovery and growth. During sleep, your body produces growth hormone, which is essential for muscle repair and recovery. The National Sleep Foundation recommends adults aim for 7-9 hours of sleep per night.
Schedule Rest Days. While it might be tempting to hit the gym every day to build muscle fast, remember that your muscles grow during rest. Aim for at least 1-2 rest days per week. However, this can vary depending on your workout intensity, duration, and the muscle groups you’re training.
Listen to Your Body. If you’re feeling overly sore or fatigued, it might be a sign that you need more rest. Listen to your body and take extra rest days if needed.
Use Active Recovery Techniques. Active recovery involves low-intensity exercise on your rest days. This can help increase blood flow to your muscles, aiding recovery without causing further muscle breakdown. Examples of active recovery activities include light cycling, yoga, or going for a walk.
Consider Massage or Foam Rolling. Massage and foam rolling can help relieve muscle tension and improve blood flow to your muscles, aiding recovery.¹⁵
Stay Hydrated. Drinking water helps to support every system in your body, including your muscles and joints. Staying hydrated helps to ensure your body can recover effectively.

Building muscle isn’t just about pushing your body—it’s also about taking care of it. By prioritizing rest and recovery, you’ll provide your muscles with ample time to repair and grow, helping you build muscle fast in the long run.

Recap and final thoughts

To build muscle fast and effectively, you need a balanced approach that includes four key strategies. Firstly, engage in regular strength training, using techniques like HIIT and tools like resistance bands and weights, alongside innovative methods like blood flow restriction training. Secondly, fuel your body with a nutrient-rich diet, packed with protein, carbs, healthy fats, and adequate hydration. Thirdly, remember that your muscles grow during rest, so prioritize sleep and schedule rest days. Lastly, don’t underestimate the power of persistence and consistency – muscle building is a journey, not a sprint.

References

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