The Fastest Way to Get Muscles: How to Increase Your Muscle Mass Quickly

Updated: Sep 10

How do you get muscles? There are many different routes that you can take to achieve the look of bulky muscles, but depending on your current fitness levels and whether you’re looking to bulk up or cut down, there are some better options than others. Follow these steps and tips to get the most out of your time in the gym and see how much muscle mass you can build!


The Fastest Way to Get Muscles: How to Increase Your Muscle Mass Quickly

What are the types of muscle fibers?


There are three main types of muscle fibers in the human body - type I, type IIA, and type IIB. Type I muscle fibers are highly specialized for endurance activities such as marathon running or long-distance cycling.


They have a low resistance to fatigue and their large capacity means they can produce energy quickly. Type IIA muscle fibers combine the benefits of both types I and IIB muscle fibers. They have the ability to maintain a stable output level over a prolonged period of time like type I fibers, but also have great strength-generating capabilities like type IIB muscle fibers.


The other two types of muscle fibers in the human body are type IIB and type IIX. Type IIB is well suited for high intensity, short duration exercises such as sprinting 100 meters. These muscles have a lower tolerance to fatigue because they generate less ATP (energy) per unit of time than slow twitch muscles.


The last type of muscle fiber is called type IIX and it is found only in humans when we do not use our muscles enough. It's important to remember that all three types of muscle fibers should be exercised in order to prevent atrophy.


When you build up one type of muscle fiber, your others become weaker. A good way to prevent this from happening is by engaging in some form of activity every day.


What are the factors that affect muscle growth?


There are a number of factors that affect muscle growth. These include the following:


1) the rate at which your body breaks down proteins and synthesizes new proteins;


2) how much protein you eat and how often;


3) the frequency, intensity, and type of exercise you do;


4) adequate hydration and sleep;


5) your genetics and age;


6) hormonal imbalances such as low testosterone levels or high cortisol levels.


Often there are no clear indicators that your body is struggling with a particular factor that can lead to muscle loss or muscle gain, so it's a good idea to track these elements every day in order to optimize progress.


For example, let's say you want to increase your muscle mass quickly. One way would be to eat more protein foods--such as fish, poultry, beef, eggs--every day in combination with weight-lifting exercises three times per week for about 20 minutes each time.


It's also important to drink plenty of water and get enough sleep each night. Getting eight hours of uninterrupted sleep every night will ensure that your muscles have the time they need to rebuild and recover from workouts.


Finally, don't forget to take advantage of natural light during the day, as lack of sunlight can adversely affect circadian rhythms (or 24-hour cycles).


Why and when should you strength train?

Why and when should you strength train?


Strength training is an effective way to increase your muscle mass quickly. It also gives you a number of other benefits, such as increased bone density and the prevention of injury.


Strength training can be done using body weight, or using weights in the form of barbells, dumbbells, medicine balls, exercise bands and more. Whether you're looking for the fastest way to get muscles or just want to strength train for fun, there are several great reasons for trying it out!


If you are interested in the fastest way to big muscles, then consider starting with compound exercises that use many muscle groups at once (such as bench press).


If you are interested in the fastest way to strong muscles, then focus on single-joint exercises that use few muscle groups at once (such as calf raises). Regardless of what type of routine or why you want to start strength training, make sure that your workouts include three sets per exercise.


Make sure to allow yourself plenty of rest between sets and give yourself enough time to work up a sweat. Remember not to overdo it; if you feel like you need a break after one set, take one.


No matter how much time or energy you put into strength training, always remember that consistency is key! Always warm up before each workout and stretch afterwards. You should strength train 2-3 times per week, with 1 day off in between each session.


Never do the same workout two days in a row and never do heavy lifting without warming up first. Remember to listen to your body too; if something doesn't feel right during your workout, stop doing it!

Where should you start with strength training?

Where should you start with strength training?


Whether you want to get strong, build muscle mass, or look more cut, here are the most important things to do before you start.


- Perform strength training and cardio for 30 minutes three times a week. You should focus on the major muscle groups like chest, shoulders, triceps, biceps, back and legs in both your strength training and cardio routines.


- Begin with lighter weights until you're fully comfortable with how much weight you can lift. Start off with 3 sets of 12 repetitions of each exercise, followed by 3 sets of 15 repetitions of each exercise when you're able to keep up without feeling exhausted. Gradually increase the number of reps over time as well as the weight that you use.


Keep these rules in mind while exercising-


1) Go heavy when lifting weights but don't go so heavy that it's impossible to complete an entire set without feeling exhausted


2) Try to increase your workout volume (sets x reps x load) gradually over time so that your body has time to adapt


3) If you have any questions about whether or not something is appropriate for beginners, ask a personal trainer or coach who specializes in this area!


It doesn't matter if you're aiming to build muscle or just maintain what you've got, there are general guidelines for exercises which will be beneficial regardless of your goal.


When done properly, strength training helps prevent injuries and improves metabolism which will lead to faster fat loss. In order to see results from strength training it's important that one sticks with the program long enough for their muscles to strengthen and grow.


The fastest way to big muscles is through proper dieting and strength training; now what are you waiting for?


Form is key when lifting weights

Form is key when lifting weights


1) Take deep breaths in between lifts - Take deep breaths in between lifts as this helps push blood through the muscles for a better pump, plus, it will make you more aware of your form throughout the movement. It'll also help calm your nerves which is especially helpful if you're lifting weights heavy enough that there's a high chance of you throwing the weight or not being able to complete the lift correctly.


2) Grip strength is key when lifting weights - Grip strength is key when lifting weights because it'll make you more balanced, prevent injury and minimize wasted energy while completing an exercise.


3) Focus on one body part at a time - If you want fast results, focus on one body part at a time by limiting the number of exercises per workout session to three.


4) Stick with compound movements - Stick with compound movements because they require many joints and muscles to work together so they recruit more muscle fibers resulting in a greater potential for growth than isolation exercises.


5) Remember: Form is key when lifting weights- Form is key when lifting weights! Remember that even though it may be tempting to go heavier on some days just so you can get done quicker, be sure to maintain good form throughout each rep no matter how much weight you have on the barbell. You'll thank yourself later!


Lifting weights is only half the battle when it comes to building strong muscles. The other half? Nutrition! While building up lean muscle mass you should strive for clean eating habits that include lots of protein (at least 60 grams daily), fruits, vegetables, whole grains and healthy fats like avocados and nuts.


Practice Proper Technique

Practice Proper Technique


Nowadays, it is becoming more and more popular to neglect this fundamental exercise technique, which can lead to poor progress or even injury. To increase your muscle mass quickly and without health risks, be sure to take the time out of your day-to-day schedule for proper practice.


Practicing properly will provide you with a plethora of benefits such as avoiding future injuries, enhancing performance in other physical activities, preventing unnecessary soreness and guaranteeing you make gains!


A few tips on how to practice properly are listed below


- Hold a weight that is challenging enough to fatigue your muscles after 10 repetitions


- Use full range of motion when doing reps


- Practice slow and controlled reps


- Perform at least 3 sets of 10 repetitions per workout - Take breaks between sets (1-2 minutes) to allow muscle fibers to recover


- Keep a journal of all workouts including weights used, duration, number of reps and sets completed


- Progress by adding weight or increasing intensity if possible - Do not neglect recovery periods by drinking plenty of water and staying well rested


- Try high rep strength training to increase endurance and fast twitch muscle fibers


It is important to always work out efficiently while practicing proper technique so that results are maximized. If done correctly, working out should not be a chore but rather an enjoyable experience; hence why it should be practiced daily!


Remember, there are many different techniques to get big muscles fast, however they all involve taking the time to focus on practicing proper technique!

Do compound exercises first

Do compound exercises first


Compound exercises are the best way to increase your muscle mass quickly. These exercises can help you get big and strong muscles in less time than it would take you if you only did one type of exercise.


You'll want to do 3-4 sets of 10-12 reps per session. It may not seem like much but as long as you work out with some intensity, you'll see major changes in how big your muscles are over time.


There's no need to spend hours at the gym when compound exercises will produce fast results for you. They're intense enough to stimulate muscle growth while also having a small impact on your joints so they won't be causing any pain or discomfort that other types of weightlifting might cause.


The best part is that these exercises don't just target one area; instead, they're going to engage many different groups of muscles so you'll have an even distribution throughout your body rather than lopsided muscles from doing just one thing all the time.


For instance, doing squats involves a lot more than just hamstrings because this movement will work the calves, glutes, quads and abdominals too! Allowing yourself to focus on specific muscles by using isolation movements could mean sacrificing good form and balance which leads to injury and doesn't help you get stronger.


Plus, there's nothing wrong with doing isolation exercises now and then either since they can help tone specific areas of your body - but make sure to give those muscles recovery time in between workouts so they don't burn out before giving themselves a chance to grow.


So remember: try compound exercises first if you want fast results! One of the most effective ways to pack on size is through compound lifts.


Here’s why you should never skip them during your workout:


1) They’re a jack-of-all trades style exercise. Unlike isolation exercises, which isolate single muscle groups (e.g., triceps pushdowns), compound lifts hit multiple muscle groups at once—so there’s more bang for your buck in terms of both strength and size gains.


2) The great majority of injuries occur when people use improper form when training isolated muscle groups (e.g., front raises). When you do full range-of-motion moves such as bench presses or deadlifts, however, these risks disappear.


Rest between sets matters

Rest between sets matters


You might be tempted to believe that the amount of weight you use is the most important factor in determining how much mass you build. This is not true. What really matters is how many reps per set and how much rest time you get between sets.


For example, if you're working on your biceps and are doing 15 reps per set and resting for only 30 seconds between sets, your biceps are never fully recovered for the next set, which means you're only utilizing a fraction of your muscle’s potential for growth.


The same goes for any muscle group. If you want to grow bigger and stronger muscles, then what you need is more reps per set with shorter periods of rest time in between each set.


As an example, say you're using 20-pound weights for bicep curls and 10 reps per set - but instead of taking 2 minutes in between sets, try taking 90 seconds or less. It's all about the intensity and how fast you can recover between sets.


Think about it this way: Would you rather go at it 100% every single workout and take two hours off before hitting the gym again? Or would you rather go at it 60% some days, 70% other days, 80% other days, and so on? That's like going from 0 to 100 percent for some lifts but then lowering intensity during others.


I know it's tempting to always push yourself to failure, especially when there's no one around to judge your form (it can feel safe), but don't do this! It may lead to injury, burnout, or even worse.


Bottom line: Rest up as needed and give your body a chance to repair itself after heavy lifting sessions.


Nutrition plays an important role in building mass

Nutrition plays an important role in building mass


Making sure that you have all the right nutrients is just as important when you're looking to build muscle as training properly. They both work together, after all. So, what should your diet look like?


According to Steve Maxwell (a bodybuilding coach and nutritionist), getting 45% of your calories from protein, 40% from healthy fats, and 20% from complex carbohydrates is a good start.


Vegetables are also important because they provide micronutrients like iron, zinc, and calcium that your body needs for proper growth. Vitamin C will also help prevent soreness and boost the immune system while vitamin A aids in immune function, keeps eyes healthy and fights infection among other things.


And there's more! Eating lots of fruits can protect against cancer due to their antioxidant content. Healthy fats like olive oil and avocado will give you energy and aid with weight loss.


Protein-rich foods such as beans, eggs, soybeans, low-fat dairy products, nuts and seeds are perfect for building lean muscle mass. Brown rice or whole grain breads can make up the bulk of your carbohydrate intake at about 30%.


Avoiding processed food is a must - they're not only bad for health but these packaged items don't offer many nutrients either. Processed food makes it hard to get enough vitamins and minerals which can lead to mood swings, anxiety, depression, ADHD symptoms and worse.


Fatty cuts of meat are best cooked using high heat methods - roasting or grilling for example - since this type of cooking seals in the juices so it doesn't dry out.


Protein powder supplements can be helpful if you need an extra kick in your routine; however, it isn't advised to rely on them exclusively since most contain a lot of sugar or artificial ingredients which would ultimately defeat the purpose.


Supplements like fish oil capsules, creatine, BCAA powder might also be beneficial but consult with your doctor before trying any new product out.


So how do you eat to get big muscles? The fastest way to get muscles is by eating well. It sounds simple, but it really does go hand in hand with exercise.


You need to fuel your body with the right amount of protein, fat, and carbs and you'll notice huge changes quickly!


Cardio exercise helps too

Cardio exercise helps too


It's not easy to build muscle mass quickly. That said, you can still speed up the process by working out three times a week and following an exercise program like Strong lifts 5x5 .


Keep in mind that it takes time for your muscles to grow so don't be discouraged if you don't see immediate results. After a few weeks, you'll start noticing changes in the mirror and then, before you know it, there will be muscle definition where once there was flab.


Cardio exercise also helps, so make sure to get plenty of aerobic exercise as well when trying to increase your muscle mass quickly. Exercise is only one part of the equation though- keep reading for other ways of how to get muscles fast.


Meal timing plays a huge role in your ability to gain muscle weight fast. Research shows that protein has the biggest impact on how much muscle we put on after workouts.


It is best to take a protein-rich meal or snack within 30 minutes of working out. What’s more, studies show that consuming whey protein immediately after exercise can lead to as much as 50% greater muscle protein synthesis than other proteins such as casein and soy.