7 Steps to Build Muscle as Fast as Possible

captain america build muscle fast

1. Progressive Overload

Progressive overload simply means you want to get stronger each time you workout by progressively lifting heavier weights, doing more reps and/or sets because A Stronger Muscle is A Bigger Muscle.

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You wont build that much muscle lifting the same amount of weight, doing the same amount of reps and/or sets each time you workout.

This picture perfectly shows you how your muscles get bigger…

Progressive Overload to build muscle as fast as possible

As you can see in the picture above ⇑ the man gets bigger as the bull he is carrying gets heavier the same way Your muscles will get bigger as you lift heavier weights, do more reps and/or sets but lets look at a more realistic scenario where you're trying to get a bigger chest, shoulders & triceps doing the bench press so for example…

Watch the 30 second video below if you're still confused about how your muscles get bigger with progressive overload…

2. Track Your Progress

Track your progress so that in your next workout you'll know exactly how much more weight, reps, and/or sets you need to do to progressively get stronger to make your muscles bigger because you already know that…

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If you keep lifting the same amount of weight, doing the same number of reps and sets each workout then your muscles WILL NOT get any stronger which means Your muscles WILL NOT get any bigger.

Use 1 of these tools to track your progress…

3. 5-to-15 reps

As you're using progressive overload to build muscle fast make sure you use weights that are heavy enough to ONLY allow you to do at least 5 reps and no more than 15 reps on a set of compound exercises

The ONLY 2 times you want to do more than 15 reps on a set are…

  1. When doing fast muscle building techniques like Drop Sets, Forced or Rest-Pause reps or…
  2. When doing isolation exercises where you are using lighter weights and higher rep ranges of 8-to-25 reps per set to prevent injury.

4. Do Compound Exercises

bench press compound exercise

Because of progressive overload the fastest way to build muscle is to get stronger every time you workout and The fastest way to get stronger every time you workout is to lift heavier weights doing compound exercises like the bench press, squat and chin-up instead of isolation exercises like bicep curls and leg extensions where you use lighter weights plus…

With compound exercises you're working on multiple muscles at the same time instead of only ONE muscle at a time with isolation exercises.

Yes, you can still build muscle doing isolation exercises like bicep curls but your biceps will get bigger much faster doing a compound exercise like chin-ups because you're lifting a much heavier weight (your own bodyweight) plus you'll be building muscle mass on your back & chest.

Here's a basic list of compound exercises you can do to build muscle fast from head-to-toe…

Just pick one exercise from each group above and do that one exercise 1-to-2 days per week taking at least 2 days off between workouts if done twice a week for 3-to-6 sets of 5-to-15 reps while tracking your progress using progressive overload or…

Go here for a FULL Ready-Made workout & diet plan designed to help you build muscle as fast as possible.

5. Get Enough Protein

enough protein to build muscle

You have to eat enough protein to build muscle because your muscles are mainly made up of protein so when you eat enough protein You give your body the building blocks it needs to build bigger muscles that are strong enough to progressively lift heavier weights, do more reps and/or sets to build even more muscle.

So exactly how much protein do you need?

Studies say you only need .64-to-.82 grams of protein per pound or 1.4-to-1.8 grams per kilogram everyday to build muscle when you're using progressive overload

Type in how much you weigh in the box below and then click the Enter button to See how much protein you need to build muscle…

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You ONLY need -to- grams of protein per day to build muscle

Please Note: The total number of calories, carbs & fats you eat are also important to help you build muscle so see Do you really need carbs & fats? and if you don't want to go thru the trouble of making your own muscle building diet…

6. 72 Hours

It doesn't matter how often you workout to build muscle as long as you're getting stronger with progressive overload each time you workout but to build muscle as fast as possible…

You want to workout a muscle or muscles every 72 hours or every 2-to-3 days which is basically twice a week because it takes about 36-to-72 hours (depending on the intensity of your workout) for your body to recover, synthesize or use enough protein to re-build your muscles into bigger & stronger muscles that are ready to lift heavier weights, do more reps and/or sets.

7. Read #1 Again!

Even if you mess up on your diet, workout with bad form and skip steps 3-thru-6 you'll still build muscle fast if you're getting stronger using progressive overload because A Bigger Muscle Is a Stronger Muscle

So to Build Muscle as Fast as Possible,

lady looking at muscle fast man
  1. Get stronger every time you workout using progressive overload
  2. Track your progress so you'll know exactly how much to lift to make your muscles bigger.
  3. Do 5-to-15 reps on every set.
  4. Do Compound Exercises
  5. Get Enough Protein
  6. Workout the same muscle every 72 hours
  7. Too Complicated? Just focus on Step 1 & Step 7

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