Table of Contents
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. 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.
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 build 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. It may not sound like the way you want to start out but think about it 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). Here is a simple example of a bench press progression:
- Week one – 100lbs. for 3 sets of 10
- Week two – 110lbs. for 3 sets of 10
- Week three – 120lbs. for 3 sets of 10
- Week one – 100lbs. for 2 sets of 10
- Week two – 100lbs for 3 sets of 10
- Week three – 100lbs for 4 sets of 10
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 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
- Should press
- Bench press
- 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 will help you build muscle, but you need to make sure you’re 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 muscle gain.
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.
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.
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. Active rest is a good way to reduce soreness, stay mobile, and maintain balance.
Want More Tips on How to Get Big Quick and Other Fitness Advice?
Are you looking for more fitness advice? Whether you’re looking to lose weight are want more information on how to get big quick, we can help. 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 articles before you go!