How to Build Muscle Twice As Fast (ACTUALLY WORKS)

Key takeaways:

To build muscle faster, focus on improving recovery, working out smarter, and increasing training volume and intensity.
Recovery can be enhanced by optimizing diet, prioritizing sleep, and managing stress levels.
Nutrition plays a crucial role; consume enough calories and protein to support muscle growth.
Sleep is vital for muscle growth; aim for 7 to 9 hours of quality sleep per night.
Controlled lifting with a focus on the stretch phase of exercises can lead to better muscle growth.
Choose exercises that emphasize muscle stretch for more effective muscle development.
Increase volume by doing more than 10 weekly sets per muscle, but be cautious of diminishing returns beyond 20 sets.
Taking sets close to failure can increase growth, but balance this with adequate recovery.
Steroids are effective but risky; natural muscle building is slower but safer and rewarding.

Introduction to Muscle Building #

Muscle growth occurs during rest, not just in the gym.
Four scientifically proven ways to accelerate muscle growth: recovery, working smarter, working harder, and steroids (not recommended).

Diet: Eat enough calories to maintain or slowly gain weight (1-3 lbs per month) and consume adequate protein (body weight in pounds multiplied by 0.8).
Sleep: Prioritize 7 to 9 hours of quality sleep per night; sleep quality is as important as duration.
Stress Management: Dedicate time to de-stress through activities like gaming, meditation, or spending time with loved ones.

Training Technique: Perform controlled reps (2-8 seconds per rep) with a full range of motion, emphasizing the stretch phase.
Exercise Selection: Focus on exercises that challenge muscles in the stretch position for potentially greater growth.

A list of exercises that target muscles effectively in the stretch position, such as behind-the-body cable lateral raises for shoulders.

Increasing Volume: Gradually increase weekly sets per muscle to around 10-20 for faster growth, but avoid excessive volumes that can hinder progress.
Training to Failure: Going beyond five reps short of failure can increase muscle growth; balance intensity with recovery needs.

Steroids can significantly increase muscle mass but come with serious health risks.
Natural muscle building is encouraged for long-term health and sustainability.

Utilize the three natural methods (recovery, smart training, and hard training) to maximize muscle growth.
Access additional expert strategies and personalized fitness plans at builtwithsize.com and built.com.
Remember to balance increased volume and intensity with proper recovery to avoid burnout.

"Improving your recovery is one of the easiest yet most overlooked ways to build muscle faster."

"Eating enough to at least maintain your weight or even slowly gain about 1 to 3 lbs a month is what's ideal."

"Prioritize getting at least 7 to 9 hours of quality uninterrupted sleep per night."

"Use a full range of motion, emphasizing the stretch part of each exercise."

"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."

"Steroids are truly the quickest and most effective way of gaining muscle... however, they do come with plenty of health risks and side effects."

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