If you’re like me you want it now, you don’t have the patience to wait.
If you follow these 12 ways muscle will start dripping off of your body.
Most people play it safe and slow when it comes to building muscle.
1: Eat more
This is really simple and easier than people think.
Dieting is a mindset, if you put the diet above all else you will progress and make gains.
This is the same with fat loss and building muscle.
In this case, I’m talking about building muscle.
Eating enough of the right foods is what will pack on mass the fastest.
You need to be able to identify what to eat when you’re looking to grow. Muscle building foods
Simply put, if you’re eating 3 meals, start eating 4.
Doing this will allow you to make massive gains.
2: Do 20 rep squats
20 rep squats is the ideal way to grow your body quickly.
Pick a weight that you can do for 12 reps, and do 1 set of 20.
It’s perfectly fine if you have to take deep breaths after 10-12 reps.
The important thing is to make sure you do 20.
20 rep squats have been a staple in my routine for 2-3 years now.
Here’s a recent video of me squatting 315 for 25 reps.
When I increased my strength on the 20 rep range, my max squat went way up.
This is because 20 rep squats add mass to your quads, glutes, and upper back muscles.
3: Train to failure
Training to failure is a concept that very few people understand.
When you’re training to failure, that means that you stop when the muscle can no longer keep going.
Then after you can’t perform the concentric, you hold the weight at the top.
If you have a training partner you are supposed to do some negatives.
Training to failure doesn’t just include failing the concentric portion of the lift.
4: Slow down on the eccentric
A lot of people leave gains on the table because they fail to control the eccentric part of the lift.
The eccentric is the negative part of the lift, or the way down.
Most of your muscle gains will come from the eccentric part of the lift.
When you control the eccentric you remove momentum from the equation.
This will allow you to build more muscle because the muscle is under tension the whole time.
You want the muscle to be under constant tension if you want to maximize muscle gains.
Controlling the eccentric and doing the movement slower will help you with that.
Too many people use excessive momentum and fail to build their bodies because of that.
Momentum takes the tension off of the muscles and place it on the joints.
Training slower and controlling the eccentric is a much safer way to train.
This also helps create more muscle damage in the gym which will also accelerate the muscle building process.
5: Focus on the muscle you’re working
This can also be called the mind muscle connection.
You want to feel each muscle that you work.
This will help with muscle gains too.
There’s a big difference between bench pressing 315 while feeling the muscles or by pressing it and not feeling anything.
Your mind needs to be only on the muscle you’re working.
This is what works most effectively.
If you can’t focus on the muscles you’re training, you’ll never be able to build them properly.
You also want them to activate at will or on command.
Feeling the muscles while working them will teach you to be in control of the muscles you’re working.
When you’re doing a bench press, think about what your chest is doing during the press.
Just think about what your chest feels like after each set.
6: Stretch the muscle your training in between sets
When you stretch the muscle in between sets you’re working the fascia tissue.
This is another way to add muscle mass to your body.
You want to do a set of lat pull downs for example, and then stretch out your lats for 30 seconds immediately afterwards.
You have to stick with this for at least 1 month before you see anything measurable.
Make sure you’re stretching in between sets.
This also speeds up recovery and helps your body heal faster.
7: Super set antagonistic body parts
This is another thing I used to do to build muscle faster.
The way you do this is to pair two exercises that work opposing muscle groups instead of the same ones.
Here’s an example.
Bench press 5 x 8 super set with pull ups 5 x max.
Bench press and pull ups work different muscle groups, this means you can pair them up to make faster gains and finish in less time.
Another example would be a bicep and tricep super set.
You could even do a squat and Romanian dead-lift super set.
All of these can be used to build more muscle.
8: Minimize the amount of foods that you eat.
When you’re trying to build muscle, you need to pick a carb source that helps you add size and a protein source that helps you add size.
You don’t need to eating a large variety of foods.
Here’s what I mean.
Sample day of eating
Meal 1: 5 whole eggs 1/2 cup of oatmeal
Meal 2: 8 oz steak 1 cup of rice and broccoli
Meal 3: 8 oz steak with 1 cup of rice and broccoli
Meal 4: 5 whole eggs 1/2 avocado
Meal 5: 8 oz steak with 1 cup of white rice
This is what I mean by eating a lot of food, from a small list.
This helps your body get used to the foods you’re eating and then learn to process these foods faster.
If you constantly eat new foods over and over you will struggle with digestion issues.
You want a healthy gut.
A healthy gut knows what’s going into it.
Keep eating a high volume from a small variety of foods.
If you don’t like steak you can substitute ground beef in there.
White rice and red meat is very effective for bulking and adding size quickly.
Make sure to eat the same foods daily for maximum results.
9: Only mix proteins and fats, and proteins and carbs
Eating fats and carbs together is a mistake and it is detrimental to your gains.
If you’re going to eat fats eat them with protein.
If you’re going to eat carbs eat them with protein.
Follow this rule and you’ll never get too fat during a bulk.
10: Train as heavy as possible with good form
When you’re training heavy and using good form, you’re maximizing your chances to build hard dense muscle.
Go heavy on squats, dead-lifts, and bench and watch your results sky rocket.
Heavy in this case, is referring to bodybuilding.
In the 6-8 rep range.
If you’re a power lifter, do your regular power lifting training.
Although a stronger 6 rep max is a stronger 1rm.
11: Stick to the basic mass builders!
Out of every tip I give in the article, this is the one that is least likely to be followed.
Spend 80 % of your gym time on basic exercises.
Squats, bench, dead-lift, pull ups, bent over row, 1 arm row, barbell curls, tricep extensions, and calf raises.
These basic exercises are what will build your body the fastest.
If you’re less than 200 lbs, you have no business on cable machines.
A cable cross over will not build the same amount of muscle as a bench press.
Stick to the basics at all cost.
12: Get more sleep
Every day someone asks me how to get bigger.
I always say eat more, train heavier and get more sleep.
People ignore how important sleep is to make gains.
Get as much sleep as your schedule allows.
If you can only get 6 hours get 6 hours.
Always aim to maximize your sleep if your goal is to build muscle.
Thank you for reading.
If you follow these tips you will add muscle faster.
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