How to Build Muscle FAST – 8 Tips That Guarantee Results

Building muscle fast doesn’t have to be hard. There are three crucial components to gaining muscle; lift efficiently, eat enough calories, and allow for recovery. These three things are the basis of any effective muscle building program. Practice the tips below every day for four to eight weeks and you’ll quickly fill out that size XL t-shirt. Be sure to follow and effective workout routine to see maximum results. My Superman workout routine would be the perfect adjunct with these eight tips.

1. Lift big

Your new favorite numbers are 5 x 5. That’s five reps for five sets. This is in phase two of the Superman Routine, and I’m not talking about bicep curls either. If you want to build muscle fast you have to focus on lifts that involve two or more joints. Bench press, squats, rows, deadlifts, pullups, and lunges. These should be staples in your routines from now on. Everyone is catching on to the fact that these exercises help you get a bigger chest, back, legs, and even arms. These exercises are the most effective at increasing testosterone levels which are essential to building lean muscle mass. So, get on board or get left behind. For an even bigger boost, split your routines into upper body Monday/Thursday, lower body Tuesday/Friday.

2. Eat More Calories

Lean meats, boiled eggs, peanut butter, almonds, bananas, protein powders, constantly have food on hand. Try to eat every couple of hours. Your body requires these calories to stay anabolic and keep building muscle. Down a protein shake right before bed and as soon as you get up. If you’re keen on counting calories, shoot for 4,000 calories per day.

3. Supplements

Creatine is your friend. If you aren’t already taking creatine get a bottle and begin the loading phase of 20 grams per day for 5 days. This alone could potentially pack on up to 6 lbs of lean body mass. This is according to research published in The Journal of International Society of Sports NutritionAlso, be sure you get a quality protein powder to supplement your protein intake.

4. Hold off on cardio

Keep cardio for post workouts or on your non-lifting days. A study published in the Journal of Applied Physiology showed a 19 percent increase in arm strength when cardio was performed after strength routines.

5. Eat Clean

Avoid processed foods. More fruits and veggies. Make a super smoothie for before and after your workout. Protein powder, creatine, nut butter, choice of fruits, leafy greens, greek yogurt, and spirulina (optional). This is muscle food. The vitamins and minerals found in fruits and veggies help you keep your hormones at optimal levels. This means you’ll be able to more efficiently pack on muscle mass.

6. Drink plenty of water

Your body doesn’t function properly unless you stay hydrated. A University of Connecticut study has shown a 17% increase in performance when your muscles are well hydrated. This means heavier lifts and bigger gains.

7. Avoid alcohol

Especially after lifting. Your testosterone levels drop and alcohol can inhibit recovery.


Minimum eight hours a night. Get off your phone and computer at least one hour before hitting the sack. Bright screens in our faces inhibit melatonin release. This prevents us from getting a restful nights sleep. At night is when our body does most of its rebuilding so if you aren’t sleeping properly you aren’t building muscle.

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6 thoughts on “How to Build Muscle FAST – 8 Tips That Guarantee Results

  1. Alec Baker Reply

    Hi Jeff,

    in my opinion, you’re taking to much calories, you don’t need that much, only if you’re making ten work-outs a week or more. With you’re schedule of 4 workouts a week you should focus on proteins. When I began bodybuilding I made a training schedule by Arnold Schwarzenegger and began eating more proteins. Carbohydronat about two hours before training and protein about two hours afterwards. I used no creatin, yet my muscles get much bigger that I had to buy new clothes after a short time. I think it depends also on the type of body you have. You’re diet plan is as example no good for a person who want to lose fat and build muscles.

    Have a great weekend

    • Jeff Smith Post authorReply

      Hey Alec’s Thanks for the comment. I understand what you’re saying, but when you start including more compound movements in your routines it increases the number of calories you’re body needs to keep from going catabolic(muscle wasting). Depending on your genetics if you aren’t taking in enough calories to offset this expenditure (and then some) you won’t see the gains you’re hoping for. Calorie deficiency is the number one reason people don’t see results when trying to gain muscle mass. The second is ineffective lifting. As much respect as I give Arnold, he had the freedom to exercise all day and not to mention the benefit of performance enhancers. Again, depending on genetics(enhanced or not), the average person won’t benefit from ten workouts a week. It’s overkill to dedicate an hour to arms or chest or any specific muscle for that matter, it’s inefficient. The benefits will quickly diminish as the most effective exercise you perform is always the first one for a given muscle group. There’s going to be a lot of people that disagree, but all the new research being conducted is showing total body or upper and lower splits are the way to go. You’ll never see Olympic or professional coaches do anything other than those two types of routines.

      As far as losing fat goes if you want to burn fat and gain muscle at the same time that can be extremely difficult once you progress past the beginner’s stage. That being said it’s not impossible. For more information on that have a look at my Health Benefits of Lifting Weights. The first benefit is about how to effectivley lose weight without sacrificing muscle(and maybe even gain some too). This post is all about GAINS! Thanks agian!

  2. Jorunn Reply

    Hello Jeff
    I enjoyed reading your post. Totally agree in some of your tips:)
    I would say food is the key, I weigh 74 kg and eats 1963.10 calories per day. There are no room for a coca cola, only water.
    Creatine didn’t have a huge effect on me the first time i used it, but i had to pee a lot 🙂
    Thanks for a great post Jeff

    • Jeff Smith Post authorReply

      Hi, Thanks for the comment. Yes, what we ingest plays a huge role in how our bodies look. It sounds like you’ve really got your calorie count down! And cutting out coca cola is a great decision no matter what your fitness goals are. As for creatine, I can’t say everyone will experience such drastic results, but it has been documented. There are also many other benefits to it that one could see in the long run. Especially when it comes to performance. Thanks again. Have a good one!

  3. Emily Reply

    hi Jeff
    As a woman I do not necessarily want to get bigger but having defined muscles is important to me. I do strength training about 4 times a week and I am trying to step it up as I am training for an obstacle course in a few weeks. I also do not want to gain fat so I do cardio. But I am happy to read that I am doing it at the right time: after strength training. I think a woman’s system is a bit different. If I did not do cardio and just did weights, I would gain weight. And part of it would be fat. I am not one of those women blessed with a super fast metabolism. I do need to workout to remain slim.

    • Jeff Smith Post authorReply

      Hi Emily, great observations. When it comes to gaining or losing weight it’s all about calories in vs. calories out. eat a lot and don’t move you’ll gain weight. Do a lot of cardio and don’t eat you’ll lose weight. That being said when it comes to body composition it’s all about the way we train. If you only do cardio and diet your weight loss could attributed to up to 25% muscle loss. This is according to research out of the University of Pittsburg. Obviously not good if your training for an obstacle course, or anything for that matter. That’s why it’s important to lift weights. Another thing our weight gain is more attributed to our age than our sex. The older you get the more your metabolism will slow. Another reason it’s so important to continue lifting weights as we age. As far as gaining lean body mass goes it’s all about how you eat. That’s why I recommend eating clean and avoiding processed foods. Hope this helps!

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