See big results by making small tweaks to your training, diet, and lifestyle.
Seeing new and faster gains doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet. Small changes can add up to major results. Start making the following tweaks and build muscle faster.
Start with basic strength training.[1] 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.
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.
I get it. We all want to look like super heroes and stars.
Here are some of the most common questions we get that we’ll be addressing today:
How fast can I build muscle?
If I’m new, can I gain more quickly?
I’m worried about getting too bulky, help?
Can I target specific body parts?