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.

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…

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…

Type in how much you weigh here →

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

More Ways to Build Muscle Fast

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Adrian Bryant NowLoss.com
There are 57 comments
Prateek tiwari

Can you suggest diet for vegetarian people.

July 15, 2018


Hi am 16 years old and I've been doing butt workouts but I don't seem to be seeing improvements I do 4sets and 10reps without weight is that enough?

June 27, 2018

Adrian Bryant

are you able to get access to weights?

June 27, 2018


You have to use weights one set without weight and other 2 sets with weight and if your reps are more than 10 counts then increase weight for next set as per my suggestion you need only 3 sets for any exercises.

August 09, 2018

Teri Wood

I am 10 years old, and I currently do 3 sets, 10 reps of various workouts every day. Is that good enough?

June 10, 2018

Adrian Bryant

yes, for now but you'll need to get stronger each workout to see progress . so TRY to do more weight, reps and/or sets each time

June 10, 2018


What’s the fastest way to receive abs ?

March 30, 2018

Adrian Bryant

this way

March 31, 2018


DO 25 sit ups a night and then do 25 push ups a night

May 01, 2018

Teri Wood


June 10, 2018

Mahewar Thamatam

Hi Adrian Bryant

I workout in the evening after my office hours , like 8 - 9 30 pm . my schedule is like this
7 am woke up get ready to office
8 am break fast (one cup rice / two toast with peanut butter / 4 boiled full eggs)
1 pm lunch (1 cup rice + 3 full eggs)
8 pm workout - during workout i drink whey and casein
10 pm dinner - Full rice
12 i go to bed
during which i gain lot of belly fat .
I want to build muscle and loose fat . Now am following your intermittent fasting .
Could you plz help me how to change my diet so that I gain more muscle and loose fat

Thanks in advance

March 07, 2018

Adrian Bryant

#1 - how many total calroeis and protein are you eating daily

March 08, 2018


Probably 1800 Adrian .

March 08, 2018

Adrian Bryant

the 1800 should be enough to cause fat loss and as for protein make sure you use the calc. on this page for how much you need

March 11, 2018

Ashwani Sharma

Hi , I excise Monday to Friday like below:
Chest Monday
Back Tuesday
Shoulder Wednesday
Biceps & Triceps Thursday
Legs Friday
Abs Saturday
Rest Sunday
So in this case i am not coming back to same muscle after 72 hours, it comes after a week time. Is this bad for my muscle building? Please let me know.

January 15, 2018

Adrian Bryant

no. as long as you get stronger from workout to workout you'll be okay but you may be able to speed things up if you work each muscle every 2-to-4 days if your sched allows it

January 15, 2018


great article!!!
i weigh 285, overweight
if i apply the protein formula based on my current weight
its over 200grams per day, i dont want to stress my kidneys
i want to build more muscle to burn more fat, how much protein should i take, and how much at one sitting should i be eating
to build muscle
thanks so much

October 28, 2017

Adrian Bryant

the kidney thing is not true and you can spread out the protien over the day or you can simply start with the low end and use your bodyweight x .6 for protein grams

October 28, 2017


Uhm try typing it in kilograms.. it should be 1.4 g to 1.8 g of protein per kg body weight....

November 11, 2017


I’m an RN and an Amatuer BB. I can tell you that too much protein can indeed not only damage your kindneys, but can raise your blood sugar, your body fat comp. create more free radicals just to start. BUT, if your kidneys are healthy and you are active, even 2gms of protein per kilo of body weight is known to be safe and have no alteration of kidney function. The quality of protein, the timing, and variety are more important. Most importantly, remember to drink a lot more water when taking in more protein in a bulk cycle. Always check with you GP before starting anything new that could affect your health just to be safe. Poor kidney function can be insidious and not apparent for a long time. Stay strong all

November 30, 2017


I am guessing your main goal is to lose weight so you should start by identifying a realistic goal weight and and adjust calorie intake and protein based on that number. Even though building muscles will help burn fat diet is the key. You can’t out train a bad diet

February 17, 2018


I've got the dreaded dad body I've lost 60lbs but an struggling to get chest mass and shoulders. Even though I'm near-term chested there's no definition, and the gut fat seems to concentrate there. What can I do?

October 20, 2017

Adrian Bryant

what is your current weight, height and body fat percentage? but you may want to start here

October 22, 2017


Hey Adrian, u r so good.
I work 1 day and there day off.. off day I do workouts (gym)
So 1 week 3-4 times gym either on work day also I can go gym early morning for a hours or 45 min..
My height 174 cm(5:9) n weight 83 kg (182 pbs)
I got abs too but my body type hard to lose weight..
I've a very good appetite..and I can do very hardwork
And what is best way to workout routine for me pls help me workout routine... thanks

March 30, 2017

Adrian Bryant

what is your gain? muscle gain or fat loss

March 30, 2017


Muscle gain as much faster.. and just say I can do workouts everyday but alternative day only moring 45min -1 hours max time

March 31, 2017

Adrian Bryant

ok, then start here

March 31, 2017


Hey man, great post. My question is for the 72 hour thing, is that more of a guideline like you want to hit those muscles at a minimum every 72 hours or that you need to take those breaks between hitting those muscle groups? Great article!

December 29, 2016

Adrian Bryant

fastest results = 72 hour minimun or basically twice a week

you can try less than 72 hours but the intensity of your workout will dictate if you can workout more or less than 2x a week.

for example you could do 3 sets of 12 reps of an isolation exercise 3-to-5 days per week but doing 3 sets of 12 reps of a compound exercise may only allow you to do it 2-to-3 days per week (that is if you want to progress steadily from workout-to-workout)

leave another coment if you need more help

December 30, 2016

Steve G

Look workout like this one day on one day off so chest ,triceps,shoulders,calvs next day off then back,traps,biceps,hamstrings.next day off then quads , abs,forearms. Then repeat do only 4 sets or exercise and 4 exercise
For large muscle groups like chest,back,sholders, quads,hamstrings and 2 exercise for small muscle groups like biceps,triceps traps,calls, abs ,forarms

March 21, 2017


I'm a 15 and a Sophmore who hasn't really lifted since 8th grade. What would be a great work out plan to get huge quick

January 03, 2014

Adrian Bryant

go here

January 03, 2014

Aj Rivera

Hey Adrian, how do you suggest I eat right if I'm 17 and in school? I have to eat the school lunches and I have to eat what my mom makes for dinner. Any tips so I can get my calorie intake up into that 2000-3000 range?

December 18, 2013

Adrian Bryant

exactly how many calories are you eating daily now (please don't guess)

December 19, 2013


Have you put up your before n after pics? And what you did from start to now?

September 16, 2013


hey Adrian
i am 16 with height of 5'8" and i am looking for building my muscles
but people say that height halts grow due to exercise for bodybuilding.
is it true?

August 08, 2013

Adrian Bryant

go here and read this

August 08, 2013


What did ou do from when you started to work out to now?
Got before n after photos?

August 02, 2013

Adrian Bryant

I will be posting current before and after pics soon

August 02, 2013


Would dips and deadlifts one day and squats and pull ups another be enough if i apply your rules above to build mass? 3 times a week

also would GOMAD be good to do ?

also thoughts on 5x5 stornglifts by medhi

or is 3sets 8-10 reps better

i also find it hard to pick the right weight to start to make it a challenge but not so bad i cnt work or complete a workout?

Thoughts on roids? Suggestions ? to get quick results

July 31, 2013

Adrian Bryant

you wouln't even need 3 times a week (1-2 times at the most) if you are getting stronger each workout.

GOMAD is okay but you really need to just focus on getting enough protein in your diet.

I would focus on a rep range of 6-12 and trying to increase the weight poundage in that range.

stay away from roids. If you happen to pick a weight that is too light then just don't count that weight as a set

July 31, 2013


hey im a skinney guy and i want to build muscle i dont eat much thats my problem i heard u have to eat lot of food to build good muscle but i cant eat more then 15 or 18 hundred cals what can i do and i also drink energy drink is that ok if i wanna build muscle thanks

May 11, 2013

Adrian Bryant

energy drinks don't help much with muscle unless you drink it before a workout for more energy but go here for more muscle

May 11, 2013


Hi Adrian! I've been using some of your videos and I am happy to say that I have lost 26lbs. I mainly eat right 1200 calories per day and exercise twice per week. I'm noticing that I'm starting to feel "soft" or flabby I guess. What can I do to firm up? I want to gain muscle, look better naked & keep my curves!!!! But Idk where to start I guess. Please help! Thanks!

August 17, 2012


i am 6' 1" and pretty skinny.i am just over 170 lbs.wat is the perfect workout plan that i can use to gain weight by intensive workouts but at the same time giving my muscles time to grow?do i skip a day in between each workout?

July 24, 2012


Hi Adrian, so i've been working out for about 3-4 years now. I used to be an ectomorph but i've been able to gain mass and lift about twice as much now. i still look big but my weight has dropped a lot I think because i've been skipping breakfast everyday and my first meal of the day is lunch at 1 when i've already been up since 7:30. how important is breakfast and am i going to keep losing weight if i skip it?

July 16, 2012

Adrian Bryant

you'll only keep losing weight if you eat a lower amount of calories per day

July 16, 2012


Hey Adrian, what happens if I stall when trying to increase the weight on my bench. For example, I did 5 sets of 5 reps of 155lbs last week and this week I tried 5 sets of 5 reps of 160 but on the last two sets I was only able to do 3 reps. What can I do to make sure I see progression and not waste my time?

June 25, 2012

Adrian bryant

you are progressing if you did 160 but you could also try doing 155 for 5-8 reps

June 25, 2012


Hey thanks for the quick reply! I understand what you mean, but just to clarify; if I am not hitting the last two reps on the last two sets then I should do extra sets but with less weight and more reps? I am sorry if my questions seem stupid but I am trying to improve the amount of weight I do on bench because I wasted so much time trying to do heavy weight such as 165lbs for only like 3 reps and I wasn't seeing progress.

June 26, 2012

Adrian bryant

anything you need to do to beat the last work out is sufficient so for example...

if you did 1 set of 150 for 6 reps you can beat it in the next workout by doing 2 sets, using 150+ pounds or doing 6+ reps

June 28, 2012

mirwais assadi

how can i got a six pack with muscles in 1 month.
what i must to do?what i must to eat?

May 28, 2012

Adrian bryant

that depends, what is your weight and height now?

May 31, 2012

asad rizvi

Just do crunches more than sit ups and drink lots of water eat only egg whites and chicken or turkey breast

March 09, 2018

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