At some point in our lives, we all feel compelled to dive into fitness and perfect our physique. For women, it generally comes down to leaning out and having the coveted “toned” look about how to get big muscle fast. For men, however, we want to look big and powerful.

However, achieving this goal is much easier said than done. It takes a lot more than spending a few weeks in the gym doing curls with 25-pound dumbbells or knocking out a few dozen pushups every night.

How to Get Big Muscle Fast?

No, the instruction manual for how to get big quick is a little more complex than that. But don’t worry, we’ll break it down for you.

Keep reading for a quick guide on how to get big muscle fast.

Work With an Experienced Lifter or Trainer

If you’re brand new to lifting weights or have never been properly trained on form and technique, we highly recommend teaming up with an experienced weight lifter or personal trainer. You need to understand that only two things can come from lifting improperly – injury and a significant lack of progress.

You don’t need to invest in a year’s worth of training. Just spend a month or two under instruction to learn the proper body mechanics of the major lifts.

Bad Form Hurt Yourself

It may not sound like the way you want to start out but think about how to get big muscle fast in terms of efficiency.

If you hurt yourself by lifting with bad form, you could set yourself back several weeks or months to recover. Then, you’ll be even farther away from your goals. Additionally, lifting with the right form will lead to bigger and better gains.

Use Progressive Overload Theory

Next, let’s talk about how to get big quick using progressive overload theory. Progressive overload theory is the art and science of growth through small, but consistent changes over a period of time.

For example, if you run a mile three times a week on a treadmill and increase the speed by 0.2 at the beginning each week. You would hardly notice a difference in perceived exertion, but after a few months, you would be significantly faster and better conditioned.

The same principles can be applied to weight lifting. You can focus on adding more weight each week or more volume (total reps multiple by weight).

Example of a Bench Press Progression

Here is a simple example of a bench press progression for how to get big muscle fast:

  • Week one – 100lbs. for 3 sets of 10
  • Week two – 110lbs. for 3 sets of 10
  • Week three – 120lbs. for 3 sets of 10

Alternatively:

  • Week one – 100lbs. for 2 sets of 10
  • Week two – 100lbs for 3 sets of 10
  • Week three – 100lbs for 4 sets of 10

Keep Focus on Volume and Weight

As you can see, each week you’re subtly adding to your workload. However, if you have the ability, feel free to add both volume and weight to your lifts. Progressive overload theory of how to get big muscle fast is an art form that can be experimented with for each lifter.

Just make sure you write down every workout and include how much weight you do with each exercise, including sets and reps. Refer to your workout log each week to make sure you’re increasing your workload. Keeping a workout journal is one of the most important muscle building tips.

Focus on Heavy Compound Exercises

Learning how to gain muscle mass fast means perfecting compound exercises. Compound exercises are those that require multiple muscle groups working together. These are important for big gains and functional strength.

Compound exercises should be the staple of your workouts. They include:

  • Squats/front squats
  • Deadlifts
  • Lunges
  • Should press
  • Bench press
  • Pullups/chinups
  • Bent-over rows
  • Barbell cleans
  • And more

Compound movements call on the most muscle fiber activation and train your muscle groups to move cohesively. They are typically used with heavier weights. Therefore, it is of the utmost importance to use proper form when performing compound movements.

Consume a Surplus of Calories

Next, learning how to build muscle means learning how to eat right. Weight gain is accomplished in the kitchen just as much as it is in the gym, your body needs fuel to function every day. More importantly, it needs a surplus of fuel to increase its mass.

Obesity is quite prevalent in our society, getting a surplus of calories isn’t an issue. Lifting weights and eating a surplus of calories build muscle, but you need to make sure eating the right macronutrients. Macros refer to carbs, fats, and protein.

As someone learning how to gain muscle mass, you need to make sure roughly 30% of your calories are coming from lean proteins. Then, 50% carbs and 20% fats.

Get the Right Supplements

One of the most important bodybuilding tips is investing in good supplements to help you on your journey. Things like why protein and creatine can help you put on muscle faster. You could also buy Anavar, a high-performance supplement for extreme how to get big muscle fast.

However, there are also supplements like pre-workout designed to give you energy and focus during workouts. Finally, things like BCAA (branch chain amino acids) help with recovery.

Stay Consistent

The key to success in any industry or arena is consistency. You can’t expect to lift weights for a few weeks and suddenly look like a bodybuilder. Similarly, someone trying to lose weight couldn’t diet a few days out of the week and expect to see serious results.

Learning how to get big fast means learning how to stay disciplined on your journey. There are going to be days when the last thing you want to do is work out. There are going to be times when you’re working out stiff and sore from the previous day.

You must remain consistent about how to get big muscle fast.

Have the Discipline to Rest

Finally, most elite athletes and bodybuilders have something in common – they take their rest days seriously. Consistency, as noted above is vital to your success, but there is such a thing as overtraining. Overtraining can be just as detrimental as not training enough.

If you don’t give your body time to rest and repair itself, you won’t get bigger or stronger. At rest is when your body recovers from exercise and builds itself stronger and bigger. It can’t do that if you don’t take any days off.

However, rest doesn’t mean being a couch potato for two days straight. You should look into active rest, which could be anything from yoga and mobility exercises to light cardio.

Want More Tips on How to Get Big Quick and Other Fitness Advice?

Are you looking for more advice for fitness? Whether you’re looking to lose weight are want more information on how to get big quick, we can help about how to get big muscle fast. Active rest is a good way to reduce soreness, stay mobile, and maintain balance.

Our health and fitness blog is dedicated to helping people like you achieve their fitness goals.

Be sure to check out some of our other health and fitness articles before you go!

3 Shares:
You May Also Like
RAPAEL Smart Glove
Read More

How NEOFECT Created a Smart Glove (Robotic Arm) That Uses Online Gaming for Rehabilitation

Wearable technology keeps evolving. And it is transforming the way we experience the world. Watches, eyeglasses, rings, bracelets and even smart home devices like the thermostat are changing how we consumer information, monitor our health and use home products. Smart technology has a significant role to play in how people will live in the future.

NEOFECT wants to change how to aid rehabilitation and the provision of clinicial real-time patient data. In an interview with  Scott Kim, Neofect’s co-founder and CEO of the US office, he spoke to us about how he started NEOFECT, the company’s success factors and challenges they have faced in their bid to change physical therapy using online gaming.

Brief summary about your startup

Established in 2010, NEOFECT is a mobile health startup with a vision to deliver an affordable and effective at-home system to aid neuro patients with central nervous system disorders such as a stroke.

Its first product, RAPAEL Smart Glove, combines a wearable device, virtual reality and gamification for rehab exercise, while its software analyzes the data from built-in sensors and provides training tasks based on the patient’s activity level.

The device has been successfully employed by a number of major hospitals in South Korea since December of 2014, and approved for use in the US and Europe. NEOFECT has offices in S. Korea, San Francisco, and Poland.

Why and how it was started

The President of NEOFECT, Ho-Young Ban, experienced first-hand the difficulties faced by stroke patients and their families when his father and two uncles fell victims of stroke.

Although his uncles were fortunate to survive, they had to turn down the rehab therapy because of the costs involved. So, when his friend Young Choi came up with an idea of Rapael, Ban could not resist.

Soon after, their classmate from the University of Virginia’s Darden MBA program Scott Kim joined the team to launch the US operations.

Kim was born with spinal bifida and went through a surgery and a long rehabilitation process, so he immediately recognized the opportunity and became a co-founder and the CEO of the Neofect’s US office.

What has been the biggest success factors

Personal motivation of the founders combined with the latest, most advanced smart technologies have become the major engines behind the company’s success.

– Gamification, which motivates a patient throughout the rehab process. It helps to induce neuroplasticity for hand function of a patient with a brain damage.

Various rehab games are updated monthly and each game targets specific movements such as squeezing the orange for finger flexion/extension and pouring wine for forearm pronation/supination, for example.

– Artificial Intelligence: the software analyzes data from the glove’s sensors and provides training tasks based on the patient’s activity level. The algorithm is designed to enhance learning multiple functions by offering an optimal task at a proper level of difficulty.

– Wearable Device: RAPAEL Smart Glove is a wearable bio-feedback training gadget. Lightweight and designed to fit different hand sizes, it uses the Bluetooth technology to collect the patient’s data.

What are the biggest challenges you have faced launching and running the company?

The biggest challenge was the product’s concept itself. Many people believed that Rapael could be a threat to the therapists. Fortunately, after we launched the program in several hospitals, we’ve been able to prove that our device is designed with the doctors’ and patient’s needs in mind and helps them make the rehabilitation process more efficient.

Which do you think is most important: the right market, the right product, or the right team?

This sounds like a cliché, but the right team is easily the answer to me. With the right people, you can make necessary adjustments based on new information to make sure there is a product-market fit.

My previous job was to lead a team to make mobile apps – without any exception, all great apps loved by users were made by great teams.

Final words for those chasing the startup dream

Never underestimate the importance of execution. Many people waste their time just to validate what they think or others think, or even just to finish the conceptualization.

However, you should “fail fast” in order concentrate your efforts on building a product which has a market demand, and of course, to save time and money as well.

Plus, you should fail while you are small rather than big, if you’re meant to face it. The earlier you do the reality check, the faster you can reach your goal, although it might cost you a couple of failures at the beginning.

This entry passed through the Full-Text RSS service - if this is your content and you're reading it on someone else's site, please read the FAQ at fivefilters.org/content-only/faq.php#publishers.