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Gaining muscle fast is achievable with persistence and commitment. The key is to establish a diet and workout routine that are tailored toward bulking up quickly.
Steps
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Start with basic strength training . [1] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Most workouts for your major body parts should start with basic, multi-joint strength training exercises that allow you to lift more weight overall, such as the bench presses for chest, overhead presses for deltoids, barbell rows for back and squats for legs. This will allow you to lift heavier on these exercises, while you're still fresh and have enough energy to better stimulate muscle growth.
- One of the best full-body exercises is the pull-up, which helps build your shoulders and back while strengthening your core.
- Reader Poll: We asked 581 wikiHow readers and 58% of them agreed that the best exercise for building upper-body mass is a pull-up. [Take Poll]
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Go all in. Doing high-intensity workouts is the key to building muscle. Light workouts, even if they're long, don't go nearly as far to produce the right conditions for your muscles to break down and rebuild. Plan on doing 30-45 minute sessions 3-4 times per week (every other day). This may sound like a surprisingly manageable plan, but remember that during each session you have to make it as intense as possible. Your muscles will definitely get sore at first, but that will ease up once you get going with a routine.
- During each session, lift as much weight as you can using the correct form. Test your limits to find out how much weight you should lift by doing reps with different weights. You should be able to do 3-4 sets of 8-12 reps without having to put the weights down. If you can't, lower your weight. Generally, the 6-12 rep range stimulates bulky muscle growth, while lower reps favor strength gain at the expense of muscle size.
- If you can do 10 or more reps without feeling a burn, add more weight. You simply will not get bigger unless you challenge yourself to go all in.
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Use proper form. To develop precise technique, do every rep with good form. Beginners, strive to keep the rep target inside your strength capabilities. Find the right groove for each exercise. Don't train to fail when you're just starting.
- You should be able to complete the full motion of an exercise without having to lean over or change position. If you can't, you should be lifting less weight.
- In most cases you'll start with your arms or legs extended.
- Work with a trainer for a few sessions so you'll learn the right form for different exercises before continuing on your own.
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Alternate muscle groups. You don't want to work out the same groups with every workout, or you'll end up damaging your muscles. [3] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Rotate muscle groups so that each time you work out, you're putting in an intense hour working on a different group. If you work out three times a week, try something like this:
- First workout: do exercises for your chest, shoulders, back, and abs.
- Second workout: focus on your legs, triceps, and biceps
- Third workout: Do your abs and chest again. [4] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
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Avoid plateaus. If you do the same thing over and over each time you work out, you're not going to make progress. You need to be adding weight, and when you plateau with the new weight, switch up your exercises. Stay aware of the progress you're making and take notice when it seems like your muscles haven't changed in a while; it could be a sign that you need to switch things up in the weight room.
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Rest between workouts. For someone with a fast metabolism, the rest period is almost as important as the workouts. Your body needs time to build muscle without burning a lot of calories doing other activities. Running and other cardio exercises can actually impede the growth of muscles. Take it easy in between workouts instead. Get a good night's sleep so you're fresh for the next workout. [5] X Research source
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Develop a mind-muscle connection. Research confirms that tuning in to the mind-muscle connection can optimize your results in the gym. Instead of focusing on your day, or the blonde next to you, strive to get into a muscle-building mindset to help increase gains. Here's how to do it:
- Visualize your target muscle growing as you complete every rep.
- If you're doing lifts with one hand, place your other hand on the muscle you're hoping to improve. Doing this can help you feel exactly where the muscle is straining, and help you refocus your efforts.
- Remember, it's not the amount of weight on the bar that's important; it's the effect of that weight on the muscle that leads to increases in the size and power you're after. This has a lot to do with how you're thinking and what you’re focused on.
EXPERT TIPFitness TrainerLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).Not only does strength training build your body's muscles, it requires your brain to focus and work hard. What I find fascinating about strength training is that it combines mindfulness with physical activity. To improve your lifts and become better at strength training, you have to focus your attention during your workout.
"It's so nice. Awesome guide for body building. It has cleared all my doubts. I had physical and mental obstacles in body building. I hoped for more as I am only 16. Thank you, wikiHow." more comments ..." more
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Eat high-calorie whole foods. [6] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source You should be getting your calories from nutritious whole foods that will give your body the right kind of fuel to build up your muscles fast. Foods high in sugar, bleached white flour, trans fats, and additives are high in calories but low in nutrition, and they're going to build fat instead of muscle. If you want your muscles to grow and look defined, you need to eat an array of whole foods from every food group.
- Eat calorie-rich protein dishes like steak and roast beef, roasted chicken (with skin and dark meat), salmon , eggs, and pork . Protein is very important when you're building muscle. Avoid bacon, sausage, and other cured meats, which contain additives that aren't good for you to eat in large quantities.
- Eat plenty of fruits and vegetables of all kinds. They provide you with fiber and essential nutrients and help to keep you hydrated.
- Eat whole grains like oatmeal , whole wheat, buckwheat , and quinoa instead of white bread, biscuits, muffins, pancakes, waffles, and similar foods.
- Eat legumes and nuts like black beans, pinto beans , lima beans , walnuts, pecans, peanuts, and almonds.
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Eat more than you think you need. Do you eat when you're hungry, and stop when you're full? That sounds normal enough, but when you aim to gain muscle fast, you need to be eating a lot more than you usually would. If your goal is to gain weight, add an extra serving to every single meal, and more if you can handle it. Your body needs the fuel to build muscle: it's as simple as that. [7] X Trustworthy Source EatRight.org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source
- A good muscle-building breakfast might include a bowl of oatmeal, two to four eggs, and one to two pieces of fruit, such as an apple, an orange, or a banana.
- For lunch, you might eat a chicken sandwich on whole wheat bread, several handfuls of nuts, an avocado , and a big kale and tomato salad with grapeseed oil dressing.
- For dinner, have a big piece of steak or another protein, potatoes, and vegetables. Have an extra serving of each if you need more fuel for your gains.
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Eat at least five meals a day. Don't wait until your stomach is growling to eat again; you need to be constantly refueling your body when you're in a muscle-building phase. This isn't going to last forever, so try to enjoy it! Eat two additional meals in addition to breakfast, lunch, and dinner. [8] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
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Take supplements but don't rely on them. You can't rely on muscle-building protein shakes to do the job for you. To build muscles, you need to be getting the vast majority of your calories from calorie-rich whole foods. That said, you can help accelerate the process by taking certain supplements that have been shown not to harm the body.
- Creatine is a supplement that has been shown to increase your ATP stores, which is the chemical compound that your body uses to fire your muscles. This means you can do more reps before your ATP stores are depleted, which means more total volume. It comes in a powdered form, and you mix it with water and drink 3 grams of it once a day.
- Protein shakes like Ensure are acceptable supplements to have around for when you're having trouble eating enough calories between meals. [9] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Stay hydrated . Working out as hard as you have to in order to gain muscle can dry you out quickly. Combat this by carrying a water bottle with you wherever you go, and drinking whenever you feel thirsty. Ideally, you should be consuming around 3 liters (0.8 US gal) per day. Drink extra water before and after workouts. [10] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
- Give up sugary or carbonated drinks. They won't help your overall fitness, and they might actually hold you back when it comes to strength training. [11] X Research source
- Alcohol isn't helpful, either. It dehydrates you and leaves you feeling low energy. [12] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
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Get to know your body better. What's working, and what isn't? As you change your body, pay attention to what's happening with your muscles. Everyone's different, and food that might not do much for one person might be helpful for someone else. If you don't see improvements one week, switch it up and try something else next week. [13] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
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Get more than enough sleep. Sleep is very important for giving your muscles a chance to grow. Getting at least seven hours of sleep a night is the minimum, 8-9 is ideal. [14] X Research source
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Focus exclusively on weight training. You might enjoy other cardio activities (sports, running, etc.) but those put additional strain on your body (muscles, joints) and use up energy that could be used instead to build muscle. Normally, cardio activities should definitely be included for all-around health, but if you're temporarily focused on building muscle quickly, focusing on weight training exclusively for a few months will help you reach that goal.EXPERT TIPFitness TrainerLaila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 13 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
Women shouldn't worry that weight training will drastically change their bodies. Female clients sometimes worry that weight training will make their bodies "bulky", or less feminine. However, due to biological factors, it's hard for females to put on the same amount of muscle mass as males. It's unlikely you'll achieve a bulky look unless you're overdoing it at the gym.
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"I followed this guide and seriously, it worked for me. I am happy with this article."
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"I started planning my schedule soon as I read this article, it's very helpful."
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"Amount of reps, the amount of protein and the time to spend at gym all helped."
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"The brief, but concise, description is very helpful for people on the go."
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"To rely on whole protein-rich foods and not on amino acids supplement."
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"Helped me a lot to want to lift weights, fifteen pounds every night."
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"Excellent article about gaining muscle. Lots of great tips."
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Join the Discussion...
People have told me I'm built like a twig! I wanna gain muscle and get big. I know diet and excercise are important but I don't know what I shoul... Read More
Number one, you need to lift heavy. And it should be heavy with good form, between 8 and 12 reps. That's where you're going to get the most hyper... Read More
Thanks for all the tips, everyone! im definitely planning on trying some of these new workouts, but i was wonderig if anyone has any nutrition ti... Read More
Expert Q&A
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QuestionWhich exercise is best for muscle gain?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.Do a variety of exercises. Weight lifting or resistance training, like doing pull-ups, builds muscle. You can also build muscle doing plyometric exercises, such as jumping jacks and burpees.
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QuestionWhat do I eat to gain muscle?Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).If your plan is to build more muscle, you need to have more lean meats like chicken, fish, and tuna, as well as low-fat dairy, eggs, soy beans, whole grains, oatmeal, and brown rice. Protein is important because that helps your body build and repair muscle, but make sure you're eating plenty of carbohydrates, as well, because you need the energy from them to be able to build muscle.
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QuestionHow long does it take to increase muscle mass?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.You can build muscle mass in about 4 to 8 weeks, depending on your specific set of circumstances.
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Tips
- Stay motivated. Find a friend to join your workout, join a weightlifting forum, or keep a journal of your progress. Whatever it takes to keep you inspired.Thanks
- Make sure to stay focused! Take breaks only when you need them, not when you're tired. It will build up your stamina.Thanks
- If you don't have weights right now and you haven't done any weight training, start with lunges and squats, or box jumps. They'll be sufficiently difficult when you first start.Thanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- "Try different exercises to target different muscles. For instance, doing a pushup where you put your thumbs and pointer fingers together to form a triangle helps build your biceps."
- "If you are shy or don't like crowded gyms, set aside a space in your home to exercise to get you started."
- "Compete against yourself and your best performance to keep yourself motivated and make even more gains."
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Warnings
- Avoid taking too much of the creatine supplement as it is broken down in your kidney to toxic molecules. As long as you don't take too much it won't hurt, though.Thanks
- Too much exercise may be harmful to your health. Be aware of your condition and limit your efforts to avoid injury.Thanks
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References
- ↑ https://www.heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exercise
- ↑ https://kidshealth.org/en/teens/strength-training.html
- ↑ https://www.helpguide.org/harvard/whats-the-best-exercise-plan-for-me.htm
- ↑ https://www.helpguide.org/articles/healthy-living/chair-exercises-and-limited-mobility-fitness.htm
- ↑ https://www.sleepfoundation.org/physical-health/diet-exercise-sleep
- ↑ https://my.clevelandclinic.org/health/articles/16555-snack-ideas-for-weight-gain
- ↑ https://www.eatright.org/health/essential-nutrients/protein/how-teen-athletes-can-build-muscles-with-protein
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/suggested-servings-from-each-food-group
- ↑ https://health.clevelandclinic.org/when-to-drink-protein-shakes/
- ↑ https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy
- ↑ https://www.scripps.org/news_items/5224-are-carbonated-beverages-harming-your-health
- ↑ https://www.apa.org/topics/substance-use-abuse-addiction/alcohol-disorders
- ↑ https://www.helpguide.org/articles/healthy-living/how-to-start-exercising-and-stick-to-it.htm
- ↑ https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
About This Article
Article Summary
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To gain muscle fast, try to lift weights for 30-45 minutes every other day. It doesn't matter how much weight you lift at first, just focus on keeping a good form and lifting only as much weight as you can manage. Then, gradually add weight to your routine every week so you continue challenging your body. You should also eat a muscle-friendly diet, including high-calorie whole foods like chicken, pork, oatmeal, and nuts. Aim to eat at least 5 big meals a day so you're consuming more calories than your body is able to burn, which will help you put on muscle. For more tips from our Personal Trainer co-author, like how to work out your different muscle groups, read on!
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