Have you heard that building muscle fast comes from a surplus of calories? You can overeat your way to adding body weight, but a large percentage of that mass will be body fat. Those pounds on your bathroom scale are deceiving. Packing on pounds is something EVERYONE can do. But to add lean, sexy muscle is something else ENTIRELY! Just look at the climbing obesity rate in America. Can you HONESTLY tell yourself that eating is going to help with building muscle fast? Let’s discuss what is takes to build muscle without adding on all of that unwanted body fat.

So What Type of Training is Best for Building Muscle Fast?

Probably the very BEST way for building muscle fast (that is, without any consideration of appearance) is to push out higher repetitions at a lower weight. Since muscle fatigue is the goal here, you need shorter rest periods between sets. The amount of weight you lift really is NOT as important as this fatiguing principle. This training method results in a gain of cellular muscle fluid, medically termed sarcoplasmic muscle gain. Although this is the quickest way for building muscle fast, it will not necessarily in itself give you that “ripped” look you may be going for.

For a well-rounded appearance, not just bulk, the “concentration” of the muscle mass is critical.

Creating a defined, chiseled look, without the bulk of someone about to enter a Strongman competition, requires a bit more refining. We’re more concerned with the “sexy celeb” look rather than creating girth. The way to do this is to increase the actual fibers in the muscle cell. This is nothing more than a fancy medical term for when our cellular muscle fibers actually grow. For this, two to four repetitions is the best approach. When training for Myofibrillar growth, maximum tension is more important than maximum fatigue. With this in mind, keeping the muscles tense, or constricted, requires MORE resting time in between sets. This way you will be able to rest enough to lift heavy for each set.

Another way for building muscle fast is the 5×5 workout strategy.

Doing 5 sets of 5 reps for each exercise is a great way to increase both muscle fibers and muscle fluid. 5×5′s are simply performing five repetitions for five sets at a moderate weight. This will give you a more balanced look, focusing more on muscle definition rather that just bulk. Keeping you muscle “guessing” is important, too. Try this. Lift 6 to 15 reps of lighter weight for about 3 months. Then, lift heavy, with 2 to 4 reps, for the next 3 months. An advanced strategy that works well is to begin with pure sarcoplasmic growth for 2 months, followed by the “5×5 method”, and finally 2 months of pure myofibrillar growth for 2 months. And there you have it – your HIGHLY EFFECTIVE “recipe” for building muscle mass fast!

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