1. Start with Compound Exercises

If you’re looking on how to build muscle fast at the shortest time possible, then this will certainly do the job. Compound exercises, such as your squats, bench press and deadlifts, are tailored in such a way that it can stimulate multiple muscle groups to put in effort during the entire activity. If more muscles are put to work, getting a good solid base mass will be a great deal quicker.

2. Work at an 8-10 rep range

It’s not advisable to set a high rep range into your sets if you’re still starting out. Doing so would only result to damaging your muscles; hence there is a need to condition them first. It is best to work at an eight to ten rep range as it has the best combination of intensity and power to build muscle mass and lose fat. Later on, when your body’s muscles are more stable, you can set the range higher and focus on building up your strength.

3. Progressively increase your weight loads

Initially, when imposing a new demand on the body, the first response would be exhaustion. But over time, if you pace it accordingly, you’re muscles will compensate by becoming stronger and bigger. With that in mind, once you’ve stabilized your muscles, you can progress to lifting heavier weight loads or increasing your rep range. Always try to top off last week’s performance. Time it well so that your body can adjust to the demands you’ve placed upon it efficiently.

4. Limit your sessions to at least 45 minutes to an hour max.

There is no need to over-train yourself, as it would wreak havoc to your body’s system. Why is there a need to limit your sessions is because you would have a tendency to burn through your energy sources faster. And if the body runs out, it will then release a hormone called cortisol of which is a muscle-wasting hormone that breaks down muscle fibers so as to supplement the body with more fuel. Thus wearing out those muscles too much would only serve to injure them and thereby causing a decline in physical performance and strength.

5. Eat four to six meals daily

Usually, after a meal, your body is able to breakdown what you’ve eaten around two hours thus leaving your stomach empty. So increasing the frequency of your meal times is certainly advantageous, as it will constantly provide you with fuel needed to sustain you. Having also an adequate supply would provide your body enough nutrients to build new tissues and repair the ones that were worn out during exercise. But if it doesn’t get constant supplementation, it will have a tendency to use your muscles as an energy source instead.  Thus, it is best to eat more so as to keep the body in a constant anabolic, muscle building state for your program to continue smoothly and efficiently.

6. Gain Weight The Right Way

This does not mean you’re going to the nearest fast food chain and wolf down as many cheeseburgers or fries as quickly as you can so that you can gain weight. You have to eat the right type of food that will give you prime quality mass instead of all that useless flab. You should allocate the correct percentage of proteins, carbohydrates and fats into you meal plan daily so as to bulk you up in the right way and still provide enough energy to help support you during workouts.

Here are some easy and basic formulas to help you determine how much nutritional supplementation is needed:

Protein

For active athletes, the RDA for protein is at least 0.75-.80 grams of protein per pound of body weight.

Your weight in pounds (lbs) x 0.80 = Total Required Protein Intake Per day

An example would be,

158 lbs x 0.80 = 128 grams of protein/day

Calories

Unlike the regular Joe, your caloric requirements will shoot up so that you can have enough energy to endure those high intensity exercises. To find out how much is required:

(Total Body Weight) x 20 = Total Calories Daily

So take for instance,

160 lbs x 20 = 3,200 calories/day

This is basically a rough estimate of how much calories is necessary. So to better evaluate this, you need to weigh yourself once a week. You can adjust it until you can get that magic number that is perfect for you.

Carbohydrates

Carbohydrates act as an energy source and it is recommended that 60% of your total caloric intake should come from it. A gram of carbohydrate would give you roughly four calories.

(Total Amount of Calories Needed Daily x 0.60) / 4  = Carbohydrate Requirement

To illustrate this more easily,

(2,000 calories x 0.60)/4

1200/4 = 300g of Carbohydrates/day

Fats

Like carbohydrates, fats also add additional fuel to make you last longer during your training sessions. But this time, it should comprise to at most 30% of your total caloric intake. In a gram of fat, it could provide you with at most 9 calories.

(Total Amount of Calories Needed Daily x .30) /9 = Fat Requirement

How this done,

(2,000 calories x 0.30) /9

600/9 = 67g of Fats/day

7. Take a Breather

Another reminder on how to build mucle fast is to have enough time to allow your muscles to rest. It is best to get at least 8 hours of sleep so that it can give the body an appropriate amount of time to build-up new muscles and repair the ones that were injured. Schedule your sessions to at least thrice a week, no need to constantly overwork those muscles too much as it would only damage them and hinder their growth.

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