How I Built Muscle FAST (5 Science-Based Tips)
2 min read
4 months ago
Published on Apr 21, 2024
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Table of Contents
How to Build Muscle Fast: A Step-by-Step Guide
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Incorporate Stretch-Mediated Hypertrophy Exercises
- Focus on exercises that target muscles in a stretched position.
- Examples include preacher curls, incline curls, overhead extensions, behind the body curls, cable lateral raises, seated leg curls, and Bulgarian split squats.
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Focus on Progressive Overload
- Instead of just lifting heavier weights, prioritize challenging your muscles in the stretch position.
- Lighten the weight by 10-20%, focus on good form, and add a half-second pause to increase the challenge on your muscles.
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Train Close to Failure
- Aim to get within three reps of failure during each set.
- Push yourself close to true failure to maximize muscle growth.
- Change your mindset towards the pain and mentally prepare yourself for each set.
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Implement Proper Recovery
- Reduce training frequency to allow for better recovery.
- Opt for 4-5 workouts per week with longer sessions.
- Listen to your body and adjust your training volume based on your recovery capacity.
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Maintain a Calorie Surplus for Muscle Growth
- Consider a lean bulk with a slight calorie surplus (10-15% above maintenance calories).
- Monitor your progress and adjust your calorie intake accordingly.
- Shift your mindset towards long-term muscle gain rather than constant leanness.
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Be Patient and Consistent
- Understand that muscle gain takes time and consistency.
- Small gains over time will lead to noticeable changes in your physique.
- Focus on long-term progress and trust the process.
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Seek Professional Guidance
- Consider seeking a personalized training and nutrition plan to optimize your muscle-building journey.
- Take advantage of resources like the Build Science website for tailored guidance.
By following these steps consistently and making adjustments based on your progress and body's response, you can effectively build muscle fast and achieve your fitness goals.