The following ten tips are the definitive guide to building muscle fast:
Weight-training beats everything else for building muscle. Body-weight exercises (calisthenics), gymnastics, and cardiovascular work can all build some muscle for total beginners but not much. This is because increasing resistance is foundational to weight-training and not possible with these other forms of exercise.
Muscles need to be pushed out of relative comfort zones over time in order for muscles to have a reason to grow. Basically, this means training for muscle hypertrophy.
Using free weights is generally safe (prevents injuries), efficient (trains control and balance), and versatile (varies options with just one barbell). Most importantly, utilizing free weights allows for the heaviest weight-training.
Compound and Isolation Exercises
These types of exercises involve many muscle groups simultaneously and induce the release of growth hormone in the body. They can also be defined as exercises that involve rotary motion around more than one joint. Key compound exercise examples include squats and deadlifts. Isolation exercises involve rotary movement around one joint like dumbbell bicep curls. Isolation helps after base strength and muscle mass are built.
It’s important to train your legs because it tends to work out the whole body. An especially important exercise to do is squats. All muscles tense and thusly work as one. When squats and dead lifts are done, for example, bigger arms are a definite result.
Full Body Workouts
Once a foundation of strength is built, body-part exercise ‘splits’ paired with isolation exercises are fine. This means 1-hour workouts each of body-part splits and isolation activities; this can include exercises like squats, dead lifts, bench press, barbell rows, overhead press, pull-ups, dips, etc.
Avoid overtraining by getting enough rest (muscles grow during rest) and enough sleep (growth hormones release during sleep). This means: 3 full-body workouts per week with a focus on intensity rather than duration and 8 hours sleep per day.
Lower body fat will be obtained with a whole food diet instead of one comprised of processed food.
Meal Frequency and Protein
The body needs to be supplied with plenty of whole foods for optimal recovery. Six meals per day is a start. When protein is supplied consistently, muscle repair and metabolism is boosted.
Weight Gain Diet
Eat calorie-dense food and drink whole milk. Most importantly, eat enough protein.
Bonus Tip: Persist
Get stronger. Record your progress. Repeat until the outcome you want is achieved.