3 Simple Tips To Build Muscle Fast

On the surface, building muscle seems fairly straightforward: working muscles causes exercise-induced muscle damage, which leads to muscle hypertrophy, or growth. [1] This process is also called the overload principle, which is defined by progressively increasing stress stimulus to overload the muscles and induce hypertrophy. [2]

If you’ve ever weightlifted consistently, you know it’s never this easy. How you exercise, eat, and recover all play an important part in how quickly you build muscle.

No matter where you are in your training, these muscle building tips will help you pack on mass the fastest way possible.

FST-7

FST-7 stands for fascial stretch training, and if you’re looking to build muscle fast, this system was designed especially for you. According to training guru and FST-7 creator Hany Rambod, “FST-7 was originally devised to help some of my clients increase the size of stubborn body parts in the shortest possible time.” [3]

The “7” in FST-7 represents the seven sets performed for the final exercise of a specific body part with only 30-45 seconds rest in between sets. [4] This stretches the muscle fascia, and engorges the muscle with blood to create more room for muscle growth. [5]

Rambod maintains he’s currently working on advanced variations of the FST-7 technique. One of these techniques is preloading, which has you perform the FST-7 set at the beginning of your workout. [6]

Feel free to experiment with different training techniques to find new ways to overload muscles. In the New Encyclopedia of Modern Bodybuilding, for example, Arnold Schwarzenegger suggests adding supersets, giant sets, rest pause sets, and others to stimulate greater muscle growth. [7]

Eat Plenty of Protein

Providing the right stimulus in the gym for growth is the first step to success. However, if you really want to build muscle quickly, you need to dedicate yourself to the three R’s: rest, recovery, and rebuilding.

Consequently, it is essential you provide the body with the amino acids it needs to repair and rebuild muscle tissue. Increasing protein intake is an excellent way to start.

In regards to protein consumption and muscle building, an article in Flex magazine from Jim Stoppani and Allan Donnelly offered the following advice:

“Protein is essential for driving muscle growth. When you lift extremely heavy; protein is critical for several reasons, the most important being to protect your muscles. The heavier you lift, the more mechanical damage your muscle fibers endure, and thus the more recovery they will need. More damage and recovery actually translates to greater growth.

When lifting heavy, ensure ample protein to aid recovery and further enhance muscle growth by getting in about 1.5 g per pound of bodyweight per day. That’s 300 g per day for a 200-pound bodybuilder. Good sources of quality protein include eggs, beef, poultry, fish and low-fat dairy products.”[8]

Don’t shy away from beef because of saturated fat. It’s a muscle-friendly food that promotes optimal testosterone and growth hormone levels. Beef also provides zinc, creatine, B vitamins, and cholesterol, which boosts natural testosterone production. [9]

Consistency

College football coach Nick Saban is often quoted as saying, “If consistency was a place, it wouldn’t be very crowded.”[10]

Thanks to the internet, there’s unprecedented access to training and nutrition information. Unfortunately, this has created a culture where people jump from one routine to the next when they don’t see immediate results.

Eight-time Mr. Olympia Ronnie Coleman had this to say about the matter, “Stay consistent. That’s the number-one thing I tell beginners. I’ve been doing this for 25 years. Don’t make it too complicated. Stick to the basics in your training and your diet, and then just do it day in and day out. It ain’t easy. If it was, a lot more people would look like Mr. Olympia.”[11]

Once you find a muscle building routine you like, stick with it for a few weeks. This allows for neural and other adaptations to take place for greater muscle growth. [12]

References:

[1] Schoenfeld, Brad J. Does Exercise-Induced Muscle Damage Play a Role in Skeletal Muscle Hypertrophy? Journal of Strength and Conditioning Research Issue: Volume 26(5), May 2012, p 1441–1453

[2] Mass Tips. Flex, 87508915, Feb2012, Vol. 30, Issue 2

[3] Rambod, Hany More FST-7 Questions Answered By Hany Rambod Muscular Development Online article 20 July 2011 Available at: http://www.musculardevelopment.com/articles/training/3352-more-fst-7-questions-answered-by-hany-rambod.html#.Ud7kIkGcdBk

[4] Rambod, Hany FST-7 – The Key To Muscle Growth: Part 1 Online article 29 July 2008 Available at: http://www.fst-7.com/fst7.html

[5] Lee, Dave FST-7 Flex 87508915, Jan2010, Vol. 27, Issue 11

[6] Rambod, Hany FST-7: Preloaded and Reloaded! Muscular Developtment Online article: http://www.musculardevelopment.com/articles/research-and-review/1801-fst-7-preloaded-and-reloaded.html#.UeCBw0GcdBl

[7] http://www.amazon.com/The-New-Encyclopedia-Modern-Bodybuilding/dp/0684857219

[8] Stoppani, Jim, Donnelly, Allan, Eats of Strength Flex, 87508915, Feb2007, Vol. 24, Issue 12

[9] Aceto, Chris, Mass Meals Flex, 87508915, Apr2006, Vol. 24, Issue 2

[10] http://www.coachingsearch.com/home/1552-nick-saban-if-consistency-was-a-place-it-wouldnt-be-very-crowded.html

[11] Big Advice. By: Merritt, Greg, Flex, 87508915, Apr2005, Vol. 23, Issue 2

[12] Sale DG, Neural adaptation to resistance training Med Sci Sports Exerc. 1988 Oct;20(5 Suppl):S135-45