How to Build Muscle Twice As Fast (ACTUALLY WORKS)

scientifically there's only four ways to speed up the painfully slow process of building muscle and no I'm not going to give you the typical gim BR advice or secret tips just four ways that are simple easy to do and proven to work okay so here's the first thing you need to do steroids just kidding don't do that but I will definitely speak about it later on now most people think that your muscles grow in the gym but that's not entirely true working out damages your muscles and gives them a reason to get biger but the actual growth happens when you're resed which is why improving your recovery is one of the easiest yet most overlooked ways to build muscle faster and there's three main areas of recovery you should focus on the first is your diet your body needs enough energy to perform well in the gem but it also needs the resources to grow bigger and stronger afterwards now you can definitely build muscle while losing weight but if you want to maximize growth the research is clear that eating enough to at least maintain your weight or even slowly gain about 1 to 3 lbs a month is what's ideal now to get a very rough idea of how many calories you'll need to eat every day to achieve that you can take your current body weight in pounds and multiply it by anywhere between 16 to 18 depending on how active you are but what you eat every day is also important the building block of your muscles is protein so you need to make sure you're eating enough of it in fact a recent met analysis by nunz and colleagues had subjects consume either a high protein diet or a low protein diet over over the course of 12 weeks the high protein group gained 1.5 lb more muscle over those 12 weeks now that may not sound like much but 1.5 lbs of additional pure muscle is huge especially if you can get that just from eating more protein and as for how much protein to aim for based on the current research I personally take my body weight in pounds and multiply it by 0.8 that number is the minimum Target I aim for every day and to easily hit that I'll eat a protein Source in every single meal Plus at least one scoop of my own brand of protein powder which gets me a whopping 29 g of protein alone that said as important as nutrition is another crucial part of your recovery is sleep if I had to choose between extra workouts or extra sleep for faster muscle growth I'd pick sleep every time one study published back in 2010 found that dieters sleeping just 5 hours per night lost 55% less fat and 60% more muscle compared to those getting 8 hours of sleep so instead of slimming down their bodies were essentially cannibalizing more muscle for energy and Sleep Quality seems to be just as important as well a recent 2020 study had two groups do the same full body workout routine and the only difference was that one of the groups also got lessons on how to sleep better after 10 weeks the Sleep group gained muscle about 30% faster so for me personally even if this means sacrificing some of my workouts or cutting out my late night TV binges I always prioritize getting at least 7 to 9 hours of quality uninterrupted sleep per night now the final way to boost your recovery has to do with your stress levels this is the one area that I personally noticed has really held me back I work a lot and as much as I love what I do being on YouTube is stressful and honestly a lot of pressure so I've noticed that when I'm super stressed out I just can't recover very well and my workouts just aren't very good now this is still a work in progress for me but I have noticed a huge benefit just from every single day prioritizing time to de-stress whether it's with video games meditation or spending time with my loved ones now while you might be recovering well you still need to work out to provide your muscles with a reason to grow but instead of just working out more a much easier way to build muscle faster is to work smarter and there's two ways of doing this the first has to do with your training technique there was a recent paper published with the goal of figuring out the best way to perform your reps to build muscle they found that to maximize muscle growth in each set you should control the weight taking around 2 to 8 seconds to perform each rep and use a full range of motion but specifically during the stretch part of each exercise so for example it's fine not to go all the way up during the dumball Press but you should go as far down as you can to fully stretch your chest and the same applies to things like squats and bicep curls but on top of this you can make even faster gains by choosing the right exercises according to a bunch of new research exercises that challenge your muscles more in their stretch position I tend to lead to more growth so far there's been studies on the quads hamstrings biceps and triceps and while we don't have the data on all the muscle groups quite yet it does seem likely that this trend would be true for most of them for example to get a better stretch on my shoulders I've been doing behind the body cable lateral raises rather than just standard dumbbell lateral raises and my side delts have blown up now here's a list of all the exercises that do a great job of really working your muscle in that stretch position and if you're un as to how to properly apply this to your own training or if you're just looking for something that takes care of all the guests work for you then you can check out our custom works over at builtwith size.com so we've covered recovery and working smarter but the third way to grow your muscles faster is with Brute Force by working harder and there's two ways of doing this first you can increase volume highlighting the effectiveness of this method is a 2017 met analysis by Dr Brad shenfeld he found there was about 30% faster growth when doing more than 10 weekly sets per muscle compared to doing only 5 to n weekly sets so for example if you're currently only doing about 10 sets or less for your chest per week then consider slowly working your way up to 16 sets per week to start forcing more growth however this only seems to work up to a certain point until it becomes counterproductive or at the very least a waste of time for example a later study published in 2022 found that once you start doing more than about 20 weekly sets for a given muscle it becomes less likely that you'll be able to further speed up your gains so what I'd recommend is start out with around 10 sets per muscle per week and see how your body responds then if certain muscles aren't growing as quickly as others you can bump up the number of sets for those muscles my chest has always been a stubborn muscle for me but it finally started growing once I reduced my volume from my other muscles and then bumped up my chest volume to about 16 to 20 sets per week but aside from just doing more volume there is one more way to force your muscles to work harder So based on a recent meta analysis stopping your sets around five reps short of failure gets you about 75% of your maximum growth potential but if you push past that every additional rep you do would get you about 5% more growth so for example when I first met my na fiance T she didn't like being in the gym for very long and doing a crazy amount of sets so I told her to train with fewer sets but take them to All Out failure or at least very close to that point to get the same results but now may be wondering what if I increase both my trainum volume and intensity surely that would lead to the most growth right well theoretically yes but it depends on how much you can recover from I've personally tried out high volume workouts plus taking most of my sets to All Out failure but after just a few weeks of this my body quickly broke down and I just couldn't recover from it so experiment with both options and see what works best for you just don't overdo it so what could possibly be more powerful than improving your recovery work fre can0 smarter and harder well it's not something I recommend but it is the fourth way of building muscle faster steroids steroids are truly the quickest and most effective way of gaining muscle one really interesting study found that individuals taking steroids and not exercising ended up gaining more muscle than those who were exercising but didn't take any steroids however they do come with plenty of health risks and side effects especially at higher doses so in my honest opinion the risks don't outweigh the benefit for most people unless you're planning to make bodybuilding and competing your professional career building muscle naturally will be slower but it is extremely rewarding and you can drastically speed up the process by using the three natural methods we talked about earlier that said remember how earlier on I mentioned the importance of working smarter while I recently collaborated with seven industry experts to find the smartest way to build muscle they'll cover some highly effective strategies that I just didn't get the chance to fully cover in this video so click here to give that video watch next and if you're looking for an all-in-one Sid back fitness plan to transform your body fast just head over to build.com and take our quiz to create the best plan for you and your body thanks so much for watching and I'll see you next time

Channel: Jeremy Ethier

Views: 376,826

Keywords: building muscle, build muscle, build muscle fast, muscle growth, gain muscle fast, best way to gain muscle, fastest way to build muscle, how to grow muscle fast, how to gain muscle fast, how to build muscle, how to build muscle fast, how to gain muscle, how to put on muscle mass fast, builtwithscience, jeremyethier, build muscle faster, hypertrophy, muscle recovery, grow muscles faster, jeremy ethier, built with science

Id: pbyBBCzXtnI

Length: 8min 42sec (522 seconds)

Published: Mon Mar 18 2024