29 Answers To Help You Build Muscle Faster

  1. How fast can I gain muscle?
  2. Why can't I gain any muscle?
  3. Answers To How To Workout

  4. How much weight do I need to lift to build muscle?
  5. How many reps do I need to do to build muscle?
  6. How many sets do I need to do to build muscle?
  7. How l long do I need to rest between sets to build muscle?
  8. How many exercises do I need to do to build muscle?
  9. How often can I workout the same muscle?
  10. Is it better to use free weights or machines?
  11. Why you MUST have a training log to gain muscle
  12. Answers To How To Eat

  13. How much Protein, Carbs & Fats do I need?
  14. What are the best muscle building supplements?
  15. How many calories do I eat to gain muscle mass?
  16. How to count calories?
  17. What foods do I eat to build muscle?
  18. Do you need to eat carbs to build muscle?
  19. How many meals a day do I eat to build muscle?
  20. What should I eat before & after I workout to gain muscle?
  21. Why you need to keep a food journal
  22. Answers for Beginners

  23. What's my 1-rep max / How Strong am I?
  24. What are sets & reps
  25. What are super sets?
  26. What are compound exercises
  27. What are isolation exercises
  28. How do you warm-up & stretch?
  29. Do I do Cardio or weights first?
  30. Answers to Myths

  31. Will lifting weights stunt my growth?
  32. Does muscle turn into fat if I stop working out?
  33. Can I build muscle during Ramadan?

How much weight should I use to gain muscle?

Use weights that are 60-to-90% of your 1-rep max or weights that're heavy enough to only allow you to do 5-to-15 reps per set for these 2 reasons…

  1. This study shows you'll get the most muscle growth after working out with weights that're 60-to-90% of your 1-rep max.
  2. Using super heavy weights where you're doing less than 5 reps increases your chances of injury and you're also more likely to use bad form, work the weight and not actually work the muscle.

When doing isolation exercises use lighter weights or no more than 80% of your 1-rep max for at least 8-to-12 reps to prevent injury.

You should also look at…

How many reps do I need to do to build muscle?

Quick Answer: 5-to-15 reps per set or 30-to-60 reps per muscle or exercise.

The most number of reps you can do with 60-to-90% of your 1 rep max (which'll be about 5-to-15 reps) is the best number of reps you can do to build muscle because this study shows the maximum amount of protein synthesis or the most muscle building occurs when you're doing as many reps as you possibly can with 60-to-90% of your 1 rep max.

You should also look at…

How many sets do I need to do to build muscle?

As many sets as it takes you to get a total of 30-to-60 reps per exercise doing 5-to-15 reps per set while using 60-to-90% of your 1 rep max. (see best number of reps to build muscle) but…

3-to-6 quality sets is generally the most sets you'll be able to do before your muscles start to fatigue to a point where you're unable to maintain the same intensity or lift about the same amount of weight and/or the same numbers of reps each set.

You should also look at…

How long do I need to rest between sets to build muscle?

You need to rest for however long it takes you to be able to do the next set with the same amount or more intensity than your last set by lifting the same amount of weight or heavier and/or do the same amount of reps or more so usually…

You'll only need to rest up to 5 minutes between sets.

You should also look at…

How Often Can I Workout The Same Muscle?

Because protein synthesis or the process where your body uses protein to build bigger & stronger muscles last about 36-to-72 hours after you workout… You should workout the same muscle once every 2-to-3 days or no more than twice a week to build muscle as fast as possible but overall…

It doesn't matter how often you workout the same muscle as long as you're using the progressive overload trick where you're getting stronger each time you workout because a stronger muscle is a bigger muscle.

You should also look at…

How many exercises should I do to build muscle fast?

A stronger muscle is a bigger muscle so if you're getting stronger every time you work out then all you need to do is one exercise for each muscle but to build muscle as fast as possible and to save time…

Do one compound exercise for each muscle group and then you can optionally do at least one isolation exercise for each muscle in that muscle group.

Here's the 3 major groups

So for example, if you want a bigger chest, shoulders and triceps you'd first do the bench press (a compound exercise) and then you'd optionally do one isolation exercise each for your chest, shoulders and triceps.

See fast muscle building tips #1-to-3 and Step 3 for how to build muscle as fast as possible for why compound exercises help you build muscle faster.

There's also no need for you to do multiple variations of the same exercise that all work the same muscles in the same workout. Just pick one variation, focus on getting stronger with that exercise variation to make your muscles bigger and then maybe you can switch to another variation of that exercise to change things up - for example…

When doing curls for your biceps it's no need to do barbell curls, incline curls and drag curls all in the same workout. Just pick ONE curl exercise variation to make your biceps bigger and start using a new one only if you want to change things up in your workout.

You should also look at…

Is it better to use free weights or machines?

Neither is better than the other.

Building muscle is mainly done by you progressively using heavier weights (more resistance), doing more reps and/or sets each time you work out so Using free weights or machines will help you get the body you want. See 7 steps to build muscle as fast as possible

How many meals a day do I need to eat to build muscle?

As many meals as it takes you to get the right amount of calories, protein, carbs & fats you need to build muscle which is usually going to be at least 2-to-3 meals.

You should also look at…

What should I eat before & after I workout to gain muscle?

See the best muscle building supplements

What are sets & reps?

Reps or repetitions are…

How many times you do an exercise or how many times you move, lift, or pickup a weight without stopping for a break so for example…

If you pick up a weight and put it down 5 times in a row - Then you just did one set of 5 reps.

A Set is…

Any number of reps (or repetitions) done in a row and usually you would rest up to 5 minutes after doing a set so for example - Doing 4 sets of 10 reps means…

Sometimes you'll see something like do 3 x 12 on the bench press - this means you would do 3 sets of 12 reps on the bench press or…

You may see something telling you to do 3 x 12,10,8 on the bench press and this means you would still do 3 sets but on your first set you would do 12 reps and then 10 reps on your 2nd set and then 8 reps on your 3rd set.

You should also look at…

What are Supersets?

A Super Set is where you do 2 exercises back to back for different muscles or muscle groups with very little rest so for example…

Doing dips for 10 reps to build up your chest, shoulder & triceps followed by you doing chin-ups for 10 reps to build up your back & biceps would be ONE Superset.

Supersets aren't like Giant Sets where you do at least 2 exercises back-to-back for the same muscle.

Watch the video below for an example of supersets…

Compound exercises

Compound exercises work 2 or more muscles at the same time allowing you to use heavier weight but less reps than isolation exercises

See why compound exercises build muscle faster

Examples of compound exercises…

Isolation exercises

Isolation exercises work only ONE muscle at a time and you'll have to use lighter weight and more reps than compound exercises to see results with isolation exercises.

Examples of isolation exercises…

Will lifting weights stunt my growth?

NO, This is just a myth.

Does muscle turn into fat if I stop working out?

No…

Your muscles may shrink or atrophy from inactivity if you stop working out for a long period of time and it's biochemically impossible for your muscles to turn into fat and vice versa…

Fat does not turn into muscle because you workout and fat can only be burned off with diet and exercise and you can only gain fat when you eat too much combined with being too lazy.

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There are 30 comments
gordo

Are isolation exercises ever necessary or are they just optional

June 22, 2016

Adrian Bryant

you can build muscle doing ANY exercise but you'll build muscle faster with compound exercises because you are using more muscles plus you will get stronger quicker vs. the isolation exercise so NO...

they are not a waste of time but I rarely do them since the bulk of your results will come from heavier compound exercises

June 22, 2016

tanya tomasovich

so how long does it take for your new muscle from lifting weights to start burning the fat and actually start to see results.

December 14, 2014

christel

when you get the size you want , how do you maintain it without it getting smaller, because your article says you can maintain by doing the same set and weight but i find that my butt decreases when i don't go to the gym as frequently. do i need to eat more protein since im not going to exercising heavier ?

August 28, 2014

Adrian Bryant

how soon does your butt decrease after leaving the gym? remember while in the gym everyone gets bigger due to the "pump" they get

August 29, 2014

christel

It decreased after 4 - 5 days

August 31, 2014

Adrian Bryant

that's normal. keep consisently working out and you have more permanent results but are you doing once a week or twice a week

September 02, 2014

christel

I usually go twice a week.

September 03, 2014

christel

So how do you maintain the size of your butt without it decreasing in size. Because if I go to the gym and do the same sets , reps or weights I get smaller.

September 03, 2014

Adrian Bryant

so you're saying that you're satisifed with the size of your current butt BUT you're having trouble maintaining?

If that's the case then you definitely want to increase the weights, reps and/or sets.

remember. the stronger the muscle is = the bigger it is but also...

what about your diet are you getting enough protein and overall calroeis?

September 04, 2014

christel

Yeah, I like the size. I dont want it to get bigger or smaller, just that size . But if increase the weights, wont it get bigger?

September 06, 2014

Adrian Bryant

Yes but think about it... when it does get bigger "in the gym" the worse that can happen is that it will shrink back to the size you desire

September 08, 2014

mike

awesome site man. quick question i have been lifting for about 3 years and so far i been stuck at benching 185 for 8 months only about 4 reps,how can i get stronger?

March 07, 2014

Adrian Bryant

descibe your overall chest/bench workout

March 07, 2014

sanjna

U said exercises make our metabolism high and cause weight loss? I want to gain weight . I am too skinny .. help me out...

January 16, 2014

pasaron

hi,
thanks for easy points to understand..

i have a question about choosing weights in each sets..

except warm-up set which is quite light, for the minimum of next 3 sets should i choose the same weights as i can only lift for 5-12 reps or i should increase the weight in each set? or which one gives better result sooner?

December 03, 2013

Adrian Bryant

either or. as long as you get stronger from workout-to-workout by doing more sets, reps or heavier weight

December 03, 2013

Trish

I love you site.. its straight to the point and very helpful.

August 13, 2013

Finn

I disagree with your statement that it is not important to get protein/nutrition as soon as you complete a workout. Post workout, cortisol levels are high. Cortisol converts muscle tissue to proteins for conversion into glucose as the body is looking for a energy source when all glucose and glycogen energy has been expended. The body compensates by gluconeogenesis (production of glucose from amino acids in the liver). This delay of nutrients allows cortisol to continue it catabolic activity, hurting or completely nullifying the hard work and gain you are striving for. That is why a nutrient rich protein shake soon after a workout is important, to negate these catabolic reactions by supplying it with the nutrients needed for anabolism. This is from personal experience and also knowledge of having a B.S. Health Sciences and a minor in Exercise Physiology.

April 23, 2013

Adrian Bryant

studies also show you an fast for 72 hours without losing muscle mass provided you have enough bodyfat but the post workout "I need protein" now myth is partly due to supplement companies cashing in on "post workout shakes"

April 24, 2013

Luna

I wanted to ask a question on this related to the backside mostly.

Though Men grow muscles faster and bigger than women can females build 1-5 pounds of real muscle to the gluteus maximus monthly? If so would it be obvious?

Is it also true that the gluteus medius and minimus take longer to build?

April 17, 2013

Adrian Bryant

yes that is possible and no... it does not take longer for the glutes to grow if proper training is used

April 18, 2013

Luna

Thank you for replying....few people do

April 18, 2013

Rich

Great article bro. Straight to the point and everything you need to know without the BS!

August 25, 2012

Gena

I'm so confused. I just took a look at your "Skinny waist thick thighs" page, right? So that means ill be gaining muscle. Now on this page it says when you gain about 1-2 pounds of muscle you can gain 1/2-1 pound of fat... I really dont want that, lol I'm trying to get a skinnier waist! Will 40 minutes of light cardio prevent that fat from coming? Help me out.

June 19, 2012

Adrian Bryant

the 40 minutes of light cardio will help prevent it but on the thick thighs plan you are not eating so much that you gain a big belly

June 20, 2012

Gena

I want something like Christina Millian's abs.. So I just follow your plan? Or would I have to do anything extra.

June 20, 2012

Adrian Bryant

just follow my plan

June 21, 2012

MK

Hello Adrian, I'd like to congratulate you for your website. It is the most straight to the point, no fooling around, no lying to people, commercial advertising-free website of this kind. In fact, I could say it is the ONLY website of this kind, not trying to trick people into buying useless stuff and not lying to them about how to get a good looking body.

Although the site has been redesigned and looks better now, I think it has too much information, which is not a bad thing, but we would really appreciate a good sitemap. The current sitemap link leads to an XML file which is pretty much useless. Sometimes we are looking for something we saw a while ago and it's really hard to find it. Try to create some kind of useful map for people to navigate faster on the site.

Keep the great job you are doing. Your work ethic revealing all this info for free is trully amazing.

Best regards from Spain.

April 30, 2012


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