How to Gain Muscle Fast

Fitness Goals

Knowing how to gain muscle fast is important to many who spend time in the gym. When muscle gains are limping along it can be quite frustrating. And it can be a mental drag on your fitness goals. 

And going to the gym is a great way to have a physically fit body. So you want to make sure your routine is as productive as possible. 

Gym time is great for developing your confidence, and also looking better for the beach season. Furthermore, developing a good workout routine has several advantages, including improved mental health, and most importantly, a lower risk of diseases, especially those that affect the heart.

You might be a beginner or a person going to the gym for a while now but are still having difficulty building your muscles. Remember that going to the gym is not enough to gain your muscles. To build your muscles faster, below are some tips that might help you.

Taking Supplements Helps Gain Muscles Fast

Supplements such as mass gainers and whey protein powders supply your body with the necessary nutrients to gain muscle. However, many people forget that these supplements are useless if you do not improve your weightlifting. 

Pre-work supplements will offer you an energy boost so you can lift heavier weights for longer. And to build muscle fast it’s imperative to put your muscles under strain.

As the name suggests, pre-workout supplements are taken before exercising. It prevents you from exhausting too quickly that results in an unsatisfying workout. It is also recommended to choose the right pre-workout for you. Check out a barbend pre workout review online to help you choose the right supplement for you. (1)

Workout Routine

If you’re wondering how to gain muscles fast, resistance training is at the foundation of your efforts. It is crucial to increase the volume and intensity of your workouts to build lean muscle. 

Increasing the repetitions and number of sets in your workout routine will give you more hypertrophy, which is an increase in muscle mass. Although quality training does not always mean lifting heavier weights, using lesser weights with proper form and higher volume builds more muscle. (2)

Consistency is also essential in muscle building if you want fast results. It would help if you did not allow yourself to not exercise for three consecutive days. 

However, if you have the time, you should be disciplined enough to lift weights for at least an hour a day. Set it as a part of your daily routine, and you will see your body’s improvements in no time.

Fitness Goals Gain Muscles

Food Selection

The most crucial factor in how to build muscles fast is the food you eat. The nutrients and minerals it provides in our body for recovery determine the increase or deterioration of muscle mass. Foods rich in carbohydrates are essential for those who want to work out for a more extended period. It provides you with the energy needed for endurance.

Protein-rich foods, such as salmon, beef, eggs, and many more, help your muscle recover faster, which increases muscle mass. Remember that lifting weights breaks down your muscle; not enough protein intake might cause muscle deterioration.

Time of Food/Supplement Intake

Most coaches advise their clients to eat as often as possible to gain muscles fast. Some even eat almost 6-8 times in a single day. However, doing this might cost you a lot of money. So, if you are looking for a way to optimize your food intake, you should know the best time to eat.

Ideally, it is recommended to eat within 15-30 minutes after your workout. It is the period when your body is starting to recover the muscles; that’s why you will need a lot of protein-rich foods. If you are rushing, you can still eat up to 60 minutes after your workout. To avoid missing your scheduled eating time, you should always bring a protein-rich snack.


Resting your body is just as valuable as exercising. Muscle building is not just about the volume of your training and food consumption; the length of your sleep is also a crucial factor that you should consider if you want fast results. (3)

Resting the body is sometimes overlooked by some beginners. An exhausting workout should be accompanied by a good rest also. Remember that muscles do not grow inside the gym; they grow while we are sleeping. Sometimes, it is not always about how hard you work but how efficient you are.

In Conclusion

Reaching your fitness goal requires a lot of work and effort, both mentally and physically. To be able to start is already a big step for a beginner. You need to learn and understand everything that you will need to do. This way, you will be successful on your journey of being fit in the fastest time possible.

Muscle building is not easy, for it requires all of the factors stated above. Furthermore, you should have the discipline and consistency to continue what you are doing. It is not just about how good you’re going to look but also about the physical and mental advantages that working out provides to your body.

Return to building lean muscle.

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Philip Stefanov

Philip is a fitness writer, blogger, certified personal trainer, and the founder of He has spent the last nine years writing fitness content and training men and women in the gym, as well as online. His passion is fitness and exercise, and helping others improve their fitness and wellness.

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  1. English, N. (2021). The 14 best pre-workout supplements on the market (2021 updated). BarBend.
  2. 23 best hypertrophy workout programs. Dr Workout. (2021, May 7).
  3. Nunez, K. (2019). Exercise rest day: Benefits, importance, tips, and more. Healthline.

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