When trying to improve your health, some changes take longer than others to show results. Gaining muscle mass quickly is a common goal and can be done.
If you combine the right tools and training methods, we can help you maximize the impact on your workouts and see the gains as quickly as possible. Not sure where to start? Check out the Muscle Building Guide.
How fast can you build muscle?
The answer to how fast you can build muscle depends on many factors, but on average, under the right conditions, you can build around 1kg or 2lbs of muscle per month, or 0,25kg per week. This assumes you are eating well and following a consistent exercise plan.
Males can typically build muscle faster than females, and age also plays a factor. If you are new to a muscle building regimen, the number may be higher and if you are an experienced athlete at peak fitness, it can be more challenging.
Whenever you start a new fitness routine or change your workouts, your body must respond to the challenge so you can see results faster at first. If you took a long break but were active with strength training, you may see quick results. Over time, the speed of muscle building typically slows down as the body adjusts to a higher fitness level.
Follow these 10 steps to gain muscle mass quickly:
1. Lift the right weight
We know weightlifting is the key to building muscle, but you don't have to hit a PB every session. Find weights that challenge you to complete the last reps of each set, but are not impossible to the point where you may injure yourself or give up before completing the reps.
2. Work hard enough
You might ask yourself, "How do you know you're working hard enough?"
To build muscle, we need to force our muscles into a state of hypertrophy, achieved by creating microtears in the muscles that they can rebuild stronger. If you've ever experienced DOMS (delayed onset muscle soreness), this is a good way to know your muscles are affecting hypertrophy. If you barely sweat while lifting or never gain weight over time, you may want to reconsider how much you are lifting.
3. Eat enough calories
Once hypertrophy is achieved, which induces muscle damage, the next key step is to help the muscles heal and grow. This is achieved by having enough "bricks" and fuel in the body to provide the nutrients needed for recovery. If you are looking to reduce fat while building muscle, it can be difficult to get enough calories to gain mass without gaining weight. Start with a surplus of 250-500 calories per day, depending on your goals and fatigue.
4. Get enough protein
You may have already guessed it, but the quality of the calories you are consuming is just as important as eating enough. Protein is the best fuel for muscles - it provides the amino acids our body needs to build and repair muscle damage after a workout.
Whether you're getting your protein from dietary sources or supplements and shakes (or all three), aim for at least 1,2-2,2 grams of protein per kilogram of body weight. We break down the different sources of protein here if you need help choosing the right one for you.
5. Drink enough water
When we gain muscle, we depend on that tissue to store both water and glycogen, which we may require energy during our next workout. Not only is water important to replace the sweat of a workout, but it can also speed up the removal of waste from the body and help reduce pain, getting you back to the gym faster.
6. Get enough sleep
Work hard, then recover, recover, recover.
Sleep is an often overlooked component of recovery. Many of the hormones our body uses for muscle recovery and building (such as human growth hormone) are activated during sleep. Deep sleep allows our muscles to relax and achieve maximum recovery benefits. Those who are sleep deprived have a much harder time building and maintaining muscle. Aim between 7 and 9 hours a night.
7. Vary your training
If you don't experience that painful feeling after a workout, even if you're lifting heavy weights and challenging yourself, your body is probably adapting to the same challenges over and over.
If you usually use dumbbells for training, hit the bench press and put some weight on a barbell. If your gym has machines, try them a couple of times a week. Keeping your body guessed and challenged in new ways will achieve greater muscle building results.
8. Incorporate HIIT
HIIT, or high intensity interval training, is a great way to burn fat and boost your metabolism. Unlike long cardio sessions, these workouts often contribute to muscle building and aren't long enough to rely on muscle tissue as a source of fuel.
HIIT is a great cardio choice for when you only have a short time to train,
with rapid bursts of intensity and recovery periods.
Try running, biking, or swimming at maximum effort, for 1: 1 work intervals at rest, for 20 minutes.
9. Optimize your supplement stack
So, you know that protein shakes are the key to building muscle, but what else should you consume? There are several options based on the rest of your diet - supplements are meant to offset your typical eating habits.
Creatine is a supplement that has been shown to have an anabolic effect and is simple to add to your post workout protein shake.
If you're doing a pre-workout, make sure it contains BCAAs to help your muscles get ready for growth.
10. Always set higher goals
When you really want to build muscle fast, you need to challenge your body and push your limits (safely, of course).
If you've always used the same weights or performed the same number of sets or reps, change it. Even if you're only gaining a few pounds, it can make a big difference over time.
On the other hand, you can try higher reps with lighter weights and see if your body responds differently.
How to gain muscle mass quickly with training
When we just work out at home during closure, you need to be a little more creative than when you have an entire gym at your disposal. But we can help you with that. Here are some ways to get a big burn at home too.
1) Training with body weights.
It is possible to build muscle using only your own body weight. With little or no equipment, you can use your body weight to improve your strength and build muscle. Here are some moves to try.
Focus on slowing down your movements and increasing your repetitions.
2) Resistance bands.
The thin and light resistance bands take up little space and can be used in a wide variety of movements to add resistance. They're great to use at home or when you're on the go and don't have access to a gym. They will definitely make you feel the sting.
3) Adjustable handlebars.
If you have enough space to store a set of dumbbells, choose a pair that you can adjust to be heavier or lighter as needed.
These save a huge amount of space and allow you to tweak the weights to suit whatever workout you're doing.
4) Get creative!
What heavy items do you have in the house? Try training with a backpack (chest or back) filled with whatever heavy material you can find. Lift a few full pitchers or grab a study chair or bench to increase the incline during your lifts.
Conclusion
Now that you know the keys to gaining muscle mass quickly, make a plan and set goals you can stick to. The results may be less dramatic over time, but following these guidelines will improve your body building, even if you're stuck at home.
