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10 Tips to Build Muscle Fast

Learn how to build muscles as quickly as possible.

By
Ben Greenfield
4-minute read
Episode #59

How to Build Muscle

Muscle Building Tip #7: Rest

If you work a muscle too hard, too many days in a row, the muscle fibers will become too damaged to properly repair and grow. To build muscle quickly, you must completely fatigue a muscle group, but then give it time to rest. Typically, a muscle needs at least 72 hours to properly repair from a muscle-building, weight training session. A good rule to follow is to allow for complete absence of soreness in a muscle before working that muscle again. For example, do a shoulders and chest workout on Monday and Thursday, a leg workout on Tuesday and Friday, and a back, arms and abs workout on Wednesday and Saturday.

Muscle Building Tip #8: Recover

While you are resting, be sure to give your body what it needs to properly recover and put the muscles into a state of optimal growth. Activities that can enhance recovery include ice baths or cold showers, compression clothing, massage therapy or foam rolling, stretching, breathing exercises, and adequate sleep.

Muscle Building Tip #9: De-Stress

High levels of stress can quickly drain testosterone, an anabolic, muscle-building hormone, and increase levels of cortisol, a catabolic, muscle-damaging hormone. If you find yourself at work or school with a constantly high heart rate, moody personality, shallow breaths or high body temperature, it’s likely that you’re too stressed for optimal muscle growth. Teach yourself to relax, breathe deeply and plan out your day to give yourself more time and less stress.

Muscle Building Tip #10: Address Hormones

If you are above the age of 30, hormonal deficiencies can slow your rate of muscle gain. If you feel your muscle gain is too slow, or have any of these symptoms, consider going to a doctor to test your hormone levels and address any imbalances or deficiencies.

If you have more questions about how to build muscle quickly, share them below in Comments and on the Get-Fit Guy Facebook page

Weight Lift and Coconut Milk image from Shutterstock

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About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.