26 Tips to Gain Muscle Fast

1. Stop Doing Bicep Curls &…

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Stop doing chest flyes, triceps extensions, leg curls and any other isolation exercises &…

ONLY Do Compound Exercises Because…

Your muscles get bigger as they get stronger and Your muscles get stronger from lifting heavy things over & over and…
Your muscles can't get that much bigger & stronger from doing isolation exercises where you're using much lighter weights but when you do compound exercises using much heavier weights Your Muscles Will Get Bigger & Stronger Much Faster so…

2. To Get a Bigger Chest, Shoulders & Triceps…

Just do Compound Exercises like Dips OR the Bench Press for 3-to-6 sets doing 5-to-15 reps per set 1-to-2 days per week & don't waste your time doing isolation exercises like chest flyes, front shoulder raises or triceps extensions &…

3. To Get Bigger Biceps & a Bigger Back…

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Do Compound Exercises like chin-ups or if you can't do at least 5 of them then do heavy rows or cleans for 3-to-6 sets doing 5-to-15 reps per set 1-to-2 days per week & forget about isolation exercises like bicep curls or shrugs &…

4. To Get Bigger Legs…

Do Compound Exercises like Squats or Leg Presses for 3-to-6 sets doing 5-to-15 reps per set 1-to-2 days per week & skip isolation exercises like leg extensions, leg curls and the inner/outer thigh machine.

5. YES, Bicep curls will make your arms bigger but…

Any exercise whether its a compound or an isolation exercise will make your muscles bigger as long as you Do More each workout (see the next tip) but…

Compound exercises (where you're making at least 2 muscles bigger vs. only 1 muscle with isolation exercises) are the fastest way to get bigger muscles because you're lifting heavier weights.

For example - Watch the video below of how I got bigger arms ONLY doing dips & chin-ups…

If you still want to do isolation exercises (maybe because you want to focus more on a certain muscle) then ONLY do isolation exercises after you've done the more important compound exercise or UNLESS you're using a fast muscle building trick like pre-exhaust

6. Do More!

Your muscles can't get any bigger & stronger if you keep lifting the SAME amount of weight, Doing the SAME number of reps and/or sets every workout so You need to BEAT Your Last Workout by making each workout tougher than the last one by…

Doing More Sets and/or…
Doing More Reps and/or…
Lifting Heavier Weights and that way Your muscles will get stronger each time you workout because…

A Stronger Muscle is Always a Bigger Muscle

The picture below shows the man getting bigger as the bull he carries gets heavier⇓

For example…

Let's say in your last workout you did 5 sets using 200 pounds for 8 reps on each set and then in your next workout…
You would either Do 6 sets instead of 5, Do 9 reps instead of 8 and/or Use more than 200 pounds on each set to progressively get stronger to build more muscle.

7. Do More Right Now!

Instead of waiting until your next workout to use heavier weights and/or do more reps You can start using heavier weights and/or doing more reps on each set you do instead of doing a workout where you use the same amount of weight & reps on each set so for example your workout could look like this…

Set 1: 200 pounds for 8 reps
Set 2: 215 pounds for 8 reps
Set 3: 225 pounds for 8 reps
Set 4: 225 pounds for 10 reps
Set 5: 235 pounds for 6 reps

Play the video below to get a visual idea why you need to always do more to get bigger & stronger muscles…

The fastest way to gain muscle is to keep beating your last workout and/or set by pushing yourself more & more each time even if it's only by an inch! so make sure you…

8. Write Down Everything!

Write down every muscle building exercise you do, how many sets you did, how much weight you lifted on each set, how many reps you did on each set and that way…

Each time you workout you can look at what you wrote down to see exactly how many sets, reps and/or how much weight you need to lift to DO MORE or to DO MORE Right Now to beat your last workout or set to gain muscle faster.

Use 1 of these training logs to write down everything…

JeFIT - Workout,Fitness,GymLog (android app)

9. You Won't Always Do More

As your muscles get bigger and stronger it'll get tougher to Do More every time you workout so you may reach a point where you're stuck lifting the same amount of weight, doing the same number of reps and/or sets every time you workout preventing your muscles from getting that much bigger &…

This may last for just a couple of workouts or maybe even weeks before you break out of this plateau but when this does happen…

10. Use These Tricks

When you're stuck lifting the same amount of weight, doing the same number of reps and/or sets then it is time to Use 1 of these 16 fast muscle building tricks so you can still Do More to build muscle each time you workout.

For example, Use fast muscle building tricks to…

Do More reps with Drop Sets, Forced or Rest-Pause reps
Lift heavier weights with Negatives or Partials
Make each rep harder with Pause reps or Static Holds

Anything you can do to make your training harder is the step in the right directionMike Mentzer -American IFBB professional bodybuilder

11. Never Count Higher Than 15

Once you get to point where you're easily doing 15 reps without stopping on almost every set then it's time to increase the weight, lift heavier and get stronger because usually…

When you do more than 15 reps the weight isn't heavy enough to make you that much bigger & stronger &…
If you do end up doing more than 15 reps on a set then don't count it as part of your workout and Don't write it down &…
The only time you should go over 15 reps is if you're doing isolation exercises or using fast muscle building tricks like Drop Sets, Forced or Rest-Pause reps but…

12. Do At Least 5 Because…

When you do less than 5 reps per set you're probably going to be using a super heavy weight that may cause injury, cause you to use bad form where you work the weight and/or it's just not enough reps to fatigue your muscles enough to make them bigger.

When doing compound exercises always use a weight that ONLY allows you to do 5-to-15 reps per set.
When doing isolation exercises do at least 8-to-12 reps per set using lighter weights to prevent injury.

13. Work The Muscle, Not The Weight

Look at the 2 short 30 second videos below of the 2 guys doing bicep curls…

Bad form = His arms will not get bigger ↓

Good form = His arms will get bigger ↓

Notice how in the 1^st video the guy is working the weight and NOT his muscles by using bad form, jumping & using momentum to lift the weight but…
In the 2^nd video that guy is working his muscles and NOT the weight by using good form so he will actually see his arms get bigger.

You don't have to use perfect form on every rep you do because as you get deeper into the 5-to-15 rep range your form may start to get worse but…

Once you get to point in your set where you are 100% cheating, using only momentum or completely bad form then you need to stop because you're wasting your time working the weight & not the muscle so…
Make sure you still use heavy weights but be sure that you use a weight where you can do at least 5 reps in near perfect form because The better your form is = the better workout your muscles will get.

14. You Don't Get Bigger In The Gym

You ONLY get bigger muscles after you finish working out when you give your muscles a chance to rest, recover & rebuild into bigger ones so…

If you keep working out the same muscles over & over doing damage to it everyday then your muscles will never get bigger because you're not giving your muscles enough time to rest, recover & grow but…
When you workout a certain muscle only 1-to-2 days a week then you'll be giving that muscle all the rest it needs to grow.
See why you need to workout every 36-to-72 hours to build muscle as fast as possible.

Tips 15-thru-22 tell you how to eat

15. Don't Get Fat!

The ONLY 2 Things you need to do to build muscle are…

Get stronger each workout by doing more with progressive overload (see tips 6-thru-10) &…
Eat enough protein to re-build the muscles you broke down into bigger & stronger muscles so…

There's no need to "bulk up", eat everything in sight, buy mass gainers or eat 3 big macs everyday because all you're going to do is get fat as you build muscle.

If you're skinny go here to see how many calories you need to eat to gain muscle mass while not getting fat.
If you're fat go here to see how many calories you need to eat to build muscle & lose fat at the same time.

Remember: Your goal is to look more like the guy on the left instead of the guy on the right as you build muscle…

gain muscle without getting fat

16. Protein! Protein! Protein!

Take your bodyweight & multiply it by anything between .64-to-.82 and that'll be how much protein you need to build muscle fast or you can use the protein calculator below…

If you take away water your muscles are purely made up protein and you need enough protein to repair & rebuild your muscles after using tips 1-thru-14 into bigger ones that're strong enough to Do More in your next workout.

17. Buy Protein!

You probably won't be able to get all the protein you need eating high protein foods because you may not have time or it's too tough to eat all that protein so when it comes to the best muscle building supplements…

Get Protein powders/shakes, MRPs and/or Protein Bars along with eating high protein foods to help you easily get all the protein you need to gain muscle mass &…

18. Yes, You Need Carbs & Fats Because…

Carbs & fats make building muscle easier for 3 Main Reasons…

The carbs you eat get stored in your muscles as glycogen & glycogen gives your muscles energy to lift heavier weights, do more reps and/or sets so without enough carbs in your diet you may not be able to Do More to build muscle.
Eat enough carbs and your muscles will look bigger because carbs force more water into your muscles blowing them up like a balloon.
At least 15% of your diet needs to be fat so your body can naturally produce muscle building hormones like testosterone

19. Drink Lots Of Water Because…

70-to-80% of your muscles are made up of water so if you don't drink at least ½ your bodyweight in ounces of water everyday and if you limit carbs then your muscles will definitely shrink.

20. Eat Whatever You Want (No Joke!)

It doesn't matter what food or supplements you take to get your protein as long as you get enough protein to build muscle and overall…

It doesn't matter what you eat as long as you eat enough calories to gain muscle mass (skinny guys) or build muscle & lose fat at the same time (fat guys) &…
It doesn't matter when you eat as long as you're eating the right amount of calories & protein. Despite what supplement companies say there is no magic time to eat for building muscle (see proof) but…

It's best that most of your diet comes from these healthy foods because eating crappy foods will increase your hunger which may make you eat too many calories causing you to get fat as you gain muscle.

21. Write This Down Also…

Write down how many calories, protein, carbs & fats you eat along with how much water you drink each day so that you can make changes to your diet if needed - for example…

You can eat less calories if you're gaining fat as you gain muscle mass and/or…
You can increase your protein intake to build muscle & burn fat faster (but anything over .82 grams per 1b. wont help you build muscle any faster) and/or…
You can add more carbs if you feel you lack the energy to Do More each workout.

Use 1 of these food journals to write down everything…

Lose It! (android & apple app)
myfitnesspal.com (online & app)
Calorie Counter by FatSecret (android app)
My Diet Diary Calorie Counter (android app)

22. There Are No Magic Pills!

The guy in the picture above is Herman Goerner and he looked like that in the 1920's way before creatine, before fat burners & before steroids so outside of protein…

Don't waste any money on those fancy supplements because you still have to workout & eat right to truly gain muscle fast.

23. Play the 'So That' Game

The 'So That' game is a game you play to help you come up with enough reasons to motivate you to build muscle faster and here's an example…

I want to build muscle to look better SO THAT…
I can be more confident about myself SO THAT…
Other guys will want to look like me SO THAT…
I can be attractive to any woman on the planet SO THAT…
I can have 2 women like the guy in the photo above ↑

The more 'So Thats' you get = the more motivated you'll be to build muscle. See 6 steps to get motivated to do anything

24. Take Action Now!

You know what exercises to do to build muscle as fast as possible (see tips 1-thru-5 & 11-thru-13)
You know how to build more muscle every time you workout (see tips 6-thru-10)
You know how to eat to build muscle (see tips 15-thru-22) but…

If you're still confused as to exactly what you need to do to take action right now to build muscle then…

Skinny guys go here to get started on this free workout & diet plan to gain muscle mass.
Fat guys go here to get started on this free workout & diet plan to gain muscle & lose fat.

25. You'll Gain Muscle Fast

The good news is that the skinner, weaker and more out of shape you are = the faster you'll gain muscle (see how fast can I gain muscle?) so don't be shocked when you gain 30+ pounds of muscle in your 1^st year but…
The bad news is that you actually start to build muscle at a slower rate as you get bigger and stronger simply because it gets tougher to progressively do more each time you workout.

26. Don't Panic! Troubleshoot

If you ever get to a point where you've hit a muscle building plateau or you're not satisfied with the results you're getting then…

Look at what you wrote down (see tip 8) and make sure you're always doing more (see tips 6 & 7)
Make sure you're doing mainly compound exercises for 3-to-6 sets of 5-to-15 reps per set using almost near perfect form (see tips 1-thru-5 & 11-thru-13)
Make sure you're eating enough protein, carbs & fats (see tip 16 & Do you need carbs to build muscle?)
Make sure you're not working out the same muscle everyday. (see tip 14)
Use fast muscle building tricks if you're having trouble doing more (see tip 10)

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