13 Ways to Gain Muscle Fast

how to gain muscles fast
How to gain muscles fast is a common question among people who are looking to build muscle mass fast. There are many different ways to gain muscle, but some methods are more effective than others.

The answer to how to gain muscle fast is simple, but not easy. Following these 13 ways that have been proven, will make you gain muscle faster. The most important ones are resting, eating enough and knowing how to exercise properly. In this article we will dive into the details to optimize your muscle gains.

Get enough sleep

man sleeping

Getting enough sleep is one of the most important factors to gaining muscle. This is maybe if not the most undervalued aspect when it comes to gaining muscle. Improving your sleep quality is the best thing you can do if you are not already getting enough sleep.

Most people need around eight hours of sleep per night. If you are not getting enough sleep, your body will not be able to recover properly from workouts and you will not make the gains you want.

To gain muscle fast you have to at least get a good night’s sleep of 7 hours, if not more. It is important for the muscles to recover and grow while you are sleeping. Sleep does not only improve muscle growth but also increases your workout performance which leads to more and faster muscle gain, so do not skimp on this.

Sleep quality

Not only is the sleep duration important but also the sleep quality. You want to sleep in a dark, cool room and avoid drinking caffeine or working out close to bedtime. If you often wake up in the middle of the night, try to sleep in a comfortable position so you can get back to sleep quickly.

Sometimes people feel like they can not sleep well because of stress. If this is the case, try to meditate before bed or do some relaxation exercises so you can feel more relaxed and fall asleep more easily.

However you might not wake up in the middle of the night at all and still feel very tired in the morning. This can be due to poor sleep quality even if you think you have slept enough hours. In this case, try to improve your sleep habits as well as the environment in which you sleep.

Signs your sleep quality is poor

Commons signs that your sleep quality was poor is that you find yourself struggling to wake up in the morning or you feel groggy and exhausted when you do get up. If this is the case it is likely that you are not getting enough deep sleep.

To avoid these problems that cause poor sleep quality you can try to sleep in a cool environment, use earplugs and an eye mask, limit your exposure to blue light in the evening by avoiding screens for at least an hour before bedtime, training earlier in the day, and avoid caffeine close to bedtime can also improve your sleep quality.

Summary of get enough sleep:

Getting enough sleep is crucial for gaining muscle, but it is also important to make sure that the quality of your sleep is good. To improve the quality of your sleep, you can try to sleep in a cool environment, use earplugs and an eye mask, limit your exposure to blue light in the evening by avoiding screens for at least an hour before bedtime, train earlier in the day, and avoid caffeine close to bedtime.

Get enough recovery time

recovery time

Getting enough recovery for the muscles you have can be the best way to gain more muscle. The process of muscle recovery is when the muscle is allowed to rebuild itself after being worked out. When you don’t give your muscles enough time to recover, they can’t grow as much as they could have.

Super compensation theory

There is a time window called super compensation theory where if you work out a muscle and it is in the repair and rebuilding stage, it will come back stronger than before. This is why it is important to have proper recovery time so that the muscles can be worked out again and come back even stronger.

super compensation theory graph

This super compensation theory is different for every muscle group. For example, small muscles like biceps can recover in as little as 48 hours while larger muscle groups like legs can take up to a 96 hours. Factors that play a role in the duration of this recovery are the intensity of the workout, the amount of volume, how experienced you are, your age, genetics, and nutrition.

Some people might think that they can work out the same muscle every day but this is not the case. It is important to have at least one day in between working out the same muscle so that it can have proper time to recover.

How to recover faster

There are a few things you can do to help your muscles recover faster. First, make sure you’re getting enough protein. Protein is essential for muscle growth, so you need to make sure you’re getting enough of it in your diet. You can also take supplements like creatine, which can help your muscles recover faster and of course sleep is also very important when it comes to speeding up recovery time.

Summary of get enough recovery time:

Giving your muscles enough time to recover is crucial for them to grow. Super compensation theory is a time window where if you work out a muscle and it is in the repair and rebuilding stage, it will come back stronger than before. To help your muscles recover faster, make sure you’re getting enough protein, take supplements like creatine, and get plenty of sleep.

Eat more

man eating

If you want to gain muscle faster, you need to eat more. It’s that simple. Your body needs fuel to grow, and that fuel comes from food. The more you eat, the more your body will be able to grow. If you’re not sure how much to eat, start by increasing your calorie intake by 200 calories per day. See how your body responds and adjust accordingly. You may need to eat even more than that to really see results.

Calories

Calories for example are very important but eating the right type of calories is just as vital. You want to make sure you’re eating enough protein, healthy fats, and complex carbs. These are all essential for muscle growth.

But be cautious don’t consume to much calories this will result in gaining fat not muscle. Many people start working out for a couple weeks and then adjust their calorie intake and start gaining a lot of weight, this is most likely fat not muscle. The reason for this is because they consume to many calories and consume the wrong type of calories.

If you are a starter in weightlifting I do not recommend increasing your calorie intake by a lot this will make it harder for your body to process all the calories and most likely will result in you gaining more fat than muscle. Also I have seen

Summary of eat more:

You need to eat more if you want to gain muscle faster. Make sure you’re eating enough protein, healthy fats, and complex carbs. Be cautious not to consume too many calories – this will result in gaining fat, not muscle. If you’re just starting out, increase your calorie intake by 200 calories per day and see how your body responds.

Have a balanced diet

balanced diet meal

Of course, you need to be eating the right foods. A diet of fast food and junk food is not going to help you gain muscle faster but more likely to gain fat. You need to be eating a balanced diet of healthy foods to give your body the nutrients it needs to grow your muscles.

Not only does having a balanced diet affects muscle gain but also aids in preventing injuries. Eating the right foods will help make your tendons and ligaments stronger, which can help prevent injuries.

Protein

Protein for example is the most important macronutrient when it comes to gaining muscle. It is the building block of muscle and therefore you need to make sure you’re eating enough of it. A good rule of thumb is to consume 0.7-1 grams of protein per pound of bodyweight. So if you weigh 180 pounds, you should be eating 125-180 grams of protein per day.

You can get protein from a variety of sources such as meat, fish, poultry, eggs, dairy, and protein supplements. There are many different protein supplements on the market, so it’s important to do your research and find one that is right for you.

Healhty fats & complex carbs

In addition to protein, you also need to make sure you’re getting enough healthy fats and complex carbs. Healthy fats are essential for hormone production and complex carbs are important for energy.

Nutrients in general

A good way to make sure you’re getting all the nutrients you need is to eat a variety of healthy foods. This way you’ll be sure to get all the vitamins, minerals, and nutrients your body needs to grow muscle. You can easily track the nutrients via apps like Calory or FatSecret.

Summary of have a balanced diet:

You need to be eating a balanced diet of healthy foods to give your body the nutrients it needs to grow your muscles. Protein is the most important macronutrient when it comes to gaining muscle. You can get protein from meat, fish, poultry, eggs, dairy, and protein supplements. In addition to protein, you also need to make sure you’re getting enough healthy fats and complex carbs. You can track the nutrients you’re consuming via apps like Calory or FatSecret.

Use supplements wisely

supplements in a heart shape

Supplements can be a great way to help you gain muscle faster. They can help your body recover from workouts faster and provide you with the nutrients your body needs to grow muscle. However, it’s important to use supplements wisely and not overdo it.

Creatine

Creatine is one of the most popular and effective supplements for muscle growth. It helps your body create ATP, which is the energy source your muscles use to contract. This means you’ll be able to lift more weight and have more reps.

If you’re going to use supplements, I recommend using a protein powder and creatine. These are the two most effective supplements for faster muscle gain.

Weight gainer

Another very well known supplement is weight gainer shakes. These are high calorie shakes that are designed to help you gain weight. They can be a great way to get extra calories and nutrients, but you need to be careful with them.

Many weight gainer shakes are very high in sugar and calories, which can lead to fat gain if you’re not careful. I recommend using a weight gainer shake only if you’re having trouble getting enough calories from solid food.

Nutrient supplements

There are also supplements to help you with nutrients such as vitamins, healthy fats, and magnesium etc. that you might not be getting enough of from your diet. These supplements can be great but again, don’t overdo it. Getting these nutrients from solid food is always the best option.

Pre-workout

One of the most popular supplements in the fitness market is pre-workout, which is designed to help you have more energy and focus during your workout. This can increase your workout performance and thereby you will gain muscle faster.

I recommend using pre-workout only if you feel you need it, as it can be easy to overdo it and create a caffeine tolerance. A caffeine tolerance is when your body becomes used to the caffeine and no longer responds to it as well. This can lead to you not getting the same benefits from pre-workout that you did when you first started using it. And therefore need to increase the in take of the pre-workout supplement which can lead to other health issues.

Summary of use supplements wisely:

If you’re going to use supplements, I recommend using a protein powder and creatine. Weight gainer shakes can be a great way to get extra calories and nutrients, but you need to be careful with them. Many weight gainer shakes are very high in sugar and calories, which can lead to fat gain if you’re not careful. Pre-workout can be a great way to have more energy and focus during your workout, but you need to be careful with it since you will easily create a caffeine tolerance.

Stay hydrated

man drinking water to stay hydrated while working out

One of the most important things you can do to help your muscles grow faster is to stay well hydrated. Drinking plenty of water helps to keep your muscles healthy and hydrated, which can help you see faster gains.

Hydration is especially important if you’re working out hard because you will use more water when you sweat. I recommend drinking at least 2 litres of water per day, and more if you’re sweating a lot.

An easy way to stay hydrated is by drinking sports drinks, these contain lots of electrolytes which can help to keep you hydrated. You can also hydrate yourself by eating foods that are high in water content such as fruits and vegetables.

Dehydration

When you’re dehydrated, your muscles can’t perform at their best and you may even see a decrease in strength. This can prevent you seeing the muscle gains you want. It does not only have an impact on your muscle gains but also on your workout performance and energy levels. Dehydration can easily lead to muscle cramps which can sideline your workout or even injuries. So make sure to stay hydrated by drinking plenty of fluids both before and after your workouts.

Summary of stay hydrated:

It’s important to stay hydrated if you want to gain muscle fast. Drinking plenty of water helps to keep your muscles healthy and hydrated. I recommend drinking at least 2 liters of water per day, and more if you’re sweating a lot. You can also stay hydrated by drinking sports drinks or eating foods that are high in water content. Dehydration can impact your muscle gains, workout performance, and energy levels.

Plan your workouts

planning your workout

If you want to gain muscle faster, you need to plan your workouts in advance. This means knowing what exercises you will be doing, how many sets and reps you will be doing, and what weight you will be using. By planning your workouts in advance, you can make sure that you are using your time effectively and getting the most out of your workouts.

People like to have a workout split, which is where you focus on different body parts on different days. For example, you might do chest and triceps on Monday, back and biceps on Tuesday, legs on Wednesday, and shoulders on Thursday. This is a very effective way to workout if you want to gain muscle fast.

If you don’t have a lot of time to go to the gym, you can also do bodyweight workouts at home. These are workouts that use your bodyweight as resistance, such as push-ups, pull-ups, and squats. Bodyweight workouts are great because they are very effective and you can do them anywhere.

Not only do you have to know what kind of muscles you are training but also what exercises you are doing and the sets, reps, and intensity of the exercises. For example you can do 10 reps for 3 sets on 40% of your one rep max but this will most likely not have much impact on your muscle gains. This is simply not challenging enough for your muscles.

Summary of plan your workouts:

You need to plan your workouts in advance if you want to gain muscle fast. This means knowing what exercises you will be doing, how many sets and reps you will be doing, and what weight you will be using. Planning your workouts in advance will help you make the most of your time and get the most out of your workouts.

Progress properly

different type of rogue plate weights

With workout planning and gaining faster muscle. You have to find a sweet spot where the exercise is challenging enough for your muscles but not so challenging that you can’t do the reps with good form. This is called the principle of progressive overload and is one of the most important principles when it comes to gaining muscle.

The goal is to gradually increase the amount of weight you’re using, the number of reps you’re doing, or the number of sets you’re doing. By gradually increasing the overload on your muscles, you give them a reason to grow. If you don’t progressively overload your muscles, they will have no reason to grow and you will plateau.

You can increase the weight you’re using by 5-10% each week. For example, if you’re currently bench pressing 100lbs for 10 reps, you could increase the weight to 110lbs next week. Or you could do 3 sets of 12 reps with 100lbs this week and 3 sets of 13 reps next week.

You can also increase the number of sets you’re doing. For example, if you’re currently doing 3 sets of 10 reps, you could do 4 sets next week. You can even decrease the rest time between sets. I don’t recommend having less than 30 seconds rest time.

Summary of progress properly:

The goal is to gradually increase the amount of weight you’re using, the number of reps you’re doing, or the number of sets you’re doing. This is called progressive overload and it is one of the most important principles when it comes to gaining muscle. By gradually increasing the overload on your muscles, you give them a reason to grow. If you don’t progressively overload your muscles, they will have no reason to grow and you will plateau.

Use higher intensity training methods

intensity training exercise

Increasing the intensity of your workout can also be done. Drop sets for example are great at the end of an exercise. A drop set is where you do a set of an exercise and then immediately reduce the weight and do another set. For example, you could do a set of bench press with 100lbs and then immediately reduce the weight to 90lbs and do another set. This is a great way to increase the intensity of your workouts without having to use heavier weights.

Another way to increase the intensity of your workout is by doing super sets. A super set is where you do two different exercises back-to-back with no rest in between. For example, you could do a set of bench press and then immediately do a set of pull-ups. This is a great way to make your workouts more intense and to get more done in less time.

All these techniques to “overload” in intensity is beneficial for gaining muscle faster. If you don’t know where to start you can always start with just adding 5-10% more weight to the exercises you are already doing.

Summary of use higher intensity training methods:

You can gain muscle faster by using high-intensity training methods such as drop sets and super sets. These methods are more effective than traditional methods because they force your muscles to work harder.

Do more compound exercises

man doing bench press compound exercise with chains

There are a few key compound exercises that can help you gain muscle faster. These exercises involve multiple joints and muscle groups, and they can help you stimulate growth in multiple areas at once.

Some great compound exercises for faster muscle gain include squats, deadlifts, presses, and rows. These exercises are all incredibly effective at building strength and size, and they can be easily incorporated into any workout routine.

When doing compound exercises your muscles have to balance the weight, which helps with gaining muscle coordination. This is beneficial for overall gains in the long term.

Doing more compound exercises can help you save time in the gym, as you can get more work done in less time. They’re also great for building strength and power, which can help you in other exercises and activities.

So If you’re looking to gain muscle quickly, make sure to focus on compound exercises and include them in your workout routine. They’ll help you stimulate growth in multiple areas and help you build strength and size faster.

Summary of do more compound exercises:

Compound exercises are exercises that involve multiple joints and muscle groups. These exercises are more effective than traditional exercises because they help you stimulate growth in multiple areas at once. Doing more compound exercises can help you gain muscle faster.

Improve form

personal training helping his client with dumbell press

When people are focusing to much on progressive overloading and especially on the compound exercises they often have a very bad form which can lead to unnecessary injuries, which of course does lots of harm to your muscle gains.

If you’re looking to improve your form in order to gain muscle faster, there are a few things you can do.

First, focus on using perfect form when you’re lifting weights. This means using the right technique and range of motion for each exercise.

Second, focus on your breathing. Taking deep, controlled breaths will help you maintain proper form and prevent you from getting fatigued.

Third, focus on the mind-muscle connection. This means deliberately focusing on the muscles you’re trying to work when you’re lifting weights.

Improving your form can help you lift heavier weights, which will lead to more muscle growth. It can also help you prevent injuries, which will keep you in the gym and help you make gains faster.

Summary of improve form:

Improving your form can help you gain muscle faster because it will allow you to lift heavier weights and prevent injuries. To improve your form, focus on using perfect form, breathing properly, and making a mind-muscle connection.

Don’t skip leg day

leg muscles doing leg extension

If you’re looking to build muscle fast, you might be tempted to skip leg day. After all, who wants to spend hours working on their legs when they could be spending that time on upper-body exercises?

But here’s the thing: skipping leg day will only make it harder to build muscle. That’s because your legs are actually one of the biggest muscle groups in your body. So if you’re not working them, you’re not giving your body the stimulus it needs to grow.

What’s more, leg exercises tend to be more complex than upper-body exercises. They require you to use multiple joints and muscles at the same time, which means they’re great for activating your nervous system and getting your heart rate up. In other words, they’re the perfect exercises for triggering muscle growth.

So if you want to build muscle fast, don’t skip leg day. Work your legs hard, and you’ll see results in no time.

Summary of don’t skip leg day:

Skipping leg day will only make it harder to build muscle because your legs are one of the biggest muscle groups in your body. Leg exercises are also great for activating your nervous system and triggering muscle growth. So make sure to include them in your workout routine if you want to build muscle fast.

Be consistent

man jumping in air with joy

Most people hate this, but being consistent and patient leads to the best results. There is no shortcuts to this. You need to show up and work hard day in and day out, week after week, month after month in order to see the results you desire.

This doesn’t mean you can’t take a week or two off here and there. In fact, taking some time off can actually help you come back stronger and help you avoid burnout.

But in general, you need to be consistent with your training if you want to build muscle fast. So find a workout routine that you can stick with, and make sure you show up and give it your all every time you hit the gym.

Even though these 12 ways I have showed you will help you gain muscle faster, it doesn’t mean that you will see results in a day. Gaining muscle takes time, dedication and consistency. But if you stick with it, you will eventually see the results.

Summary of be consistent:

You need to be consistent with your training if you want to build muscle fast. This means finding a workout routine that you can stick with and making sure you show up and give it your all every time you hit the gym. Consistency will lead to the best results.

Conclusion on ways to gain muscle fast

The answer to how to gain muscle fast is that multiple aspects affect the speed of your muscle gain. In this article we discussed some of these aspects. If you want to gain muscle on the fastest way possible this is a guide to follow. Please note that these ways still require patience and will most likely not show results in the first day.

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Article written by
I'm a physical fitness expert with over 5 years of experience in the fitness and gym industry. I have a certificate in fitness and workout routines, as well as a nutrition certificate from an accredited institution. I love helping people achieve their fitness goals, whether it be through providing workout routines, nutritional advice, or simply motivating them to keep going. Let me help you reach your fitness goals!