11 Rules to Build Muscle as Fast as Possible

tips to gain muscle fast
  1. Progressive Overload
  2. The Perfect Amount
  3. Track Your Progress
  4. It's Not Magic
  5. Do Compound Exercises
  6. Work The Muscle, Not The Weight
  7. Get Enough Protein
  8. Don't Get Fat
  9. You Don't Get Bigger In The Gym
  10. There Are No Magic Pills!
  11. Read #1 AGAIN

1. Progressive Overload

Try 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 can't get stronger lifting the same amount of weight, doing the same amount of reps and/or sets each time you workout.

Progressive Overload to build muscle as fast as possible

Imagine how much bigger your muscles will get adding 50-to-100+ pounds and/or doing twice as many reps with the same weight.

2.The Perfect Amount

The perfect amount of weight, reps and sets you can do is a TINY BIT MORE than your last workout.

Remember → building muscle is all about Progressive Overload. Your muscles get bigger as they progressively get stronger lifting heavier weight, doing more reps and/or sets. For example,

If you did 4 sets of 100 pounds for 5 reps... The perfect amount for your next workout would be doing at least 5 sets, 101 pounds AND/OR 6 reps.

Anything you can do to make your training harder is the step in the right directionMike Mentzer -American IFBB professional bodybuilder

You don't have to wait for the next workout. Try to get stronger during a workout lifting heavier weights AND/OR doing more reps each set of a workout.

3. Track Your Progress

Track your progress so that in your next workout… You'll know the perfect amount of weight, reps, and/or sets you need to do to progressively build more muscle because,

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

Tools to track your progress ↓

4. It's Not Magic

Progressive overload doesn't magically happen every time you workout.

You won't always lift heavier, do more reps and/or sets every time you workout because as your muscles get bigger & stronger,

A Stronger Muscle is Harder to Breakdown so,

It's going to take more workouts, different exercises and/or these fast muscle building tricks to OVERLOAD your muscles with enough intensity to make them grow.

how fast can i gain muscle
He gained 32 pounds of muscle his 1st 12 weeks but only 3 more over the last 4 weeksHow Fast Can I Gain Muscle?

5. Do Compound Exercises

bench press compound exercise

Because a stronger muscle is a bigger muscle → The fastest way to get stronger is to do compound exercises because,

Compound Exercises for
Bigger Chest, Shoulders & Triceps

Compound Exercises for
Bigger Back & Biceps

Compound Exercises for
Bigger Legs

Do 6-to-12 sets of 6-to-20 reps of 1 Compound Exercise for each muscle group. Do it 1-to-3 days per week. Use progressive overload and Track your progress

6. Work The Muscle, Not The Weight

Bad form = His arms will not get bigger ↓
Good form = His arms will get bigger ↓

You don't have to use perfect form on every rep but the majority of your reps shouldn't be done with bad form.

7. Get Enough Protein

enough protein to build muscle

Your muscles are made up of protein and when you eat enough protein… You give your body the materials it needs to build bigger muscles strong enough to progressively lift heavier weights, do more reps and/or sets to build even more muscle.

How much protein do you need?

You need .64-to-.82 grams of protein per pound or 1.4-to-1.8 grams per kilogram to build muscle after working out with progressive overload

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

Protein supplements are only needed if you're unable to get enough protein from food.

8. Don't Get Fat

Your goal is to look like the guy on the left & Not the guy who 'bulks' on the right.
gain muscle without getting  fat

To lose fat & build muscle… See how many total calories you need

9. You Don't Get Bigger In The Gym

You get bigger after you workout when your muscles are resting, recovering, synthesizing or using enough protein to re-build bigger & stronger muscles ready to lift heavier weights, do more reps and/or sets.

Workout (the same muscle) no more than 1-to-3 days a week. Working out too often doesn't give your muscles enough time to Rest, Recover & Re-Build.

10. There Are No Magic Pills!

Herman Goerner did not use supplements

The guy in the picture above is Herman Goerner and he looked like that in the 1920's way before creatine, fat burners & steroids. Outside of enough protein,

There's nothing you can take that'll magically build muscle without progressive overload

11. Read #1 Again!

Even if you incorrectly follow rules 2-thru-10… You'll still build muscle fast when you're getting stronger using progressive overload because A Bigger Muscle Is a Stronger Muscle.

Watch how your muscles get bigger

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