Lift Heavy Weights

To build muscle fast you will need to lift weights heavy enough to challenge your muscles.

Compound Movements

Compound movements, such as the squat, deadlift, and lunge target multiple muscle groups simultaneously and can stimulate muscle growth.

Protein Intake

Protein is essential for muscle growth and recovery. Increasing the amount of protein consumed will support muscle building.

Calories Consumed

To build muscle you need energy. Consuming enough calories (energy) to support your workouts and muscle building goals.

Carbohydrates

Carbs are an important source of energy. Consuming complex carbs, such as whole grains and vegetables, will fuel your workouts and support muscle growth.

Get Some Sleep

Sleep is essential for muscle growth and recovery. Shoot for 7-9 hours of sleep a night.

Drink Water

Water is necessary for your body to build muscle and aid in recovery. Aim to drink at least 8 cups of water a day.

Supplements

Supplements, like whey protein and creatine, can support muscle building. 

However, it’s important to note that supplements should not be used as a replacement for a healthy diet and a consistent training schedule consistent with your goals.