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Here are 5 great tips for building muscles quickly.

Work To Failure

The first thing you should know is that you need to be tired after a workout. If you do a few reps and you could easily do 5 more then you are not going to build any muscle.

All of the gains come in those last couple of reps that are the most difficult.

During these reps, your muscles work beyond what they expect and they will feel sore the next day. It’s during this repair process that you will make the big gains.

So make sure that your last rep really counts and you can’t do any more.

Between 8 and 12 Reps Per Set

This is the ideal amount of reps to do before a small rest and starting again.

If you can only do say 4 reps then you are overloading your muscles and they won’t get enough of a workout.

If you can easily do 20 reps then you’re not using enough weight.

Get Enough Protein

You need protein in your diet to help the repair process and build muscles quickly.

You can get this from lean meat, fish, eggs and other foods.

But the easiest way is to use a whey protein shake. Don’t wrack your brain wondering where else you might get protein, just take the shake!

Get Enough Rest

Your muscles need about a day to rest and repair properly.

But if you are determined to work out every day then you still can. Just don’t work the same muscle groups for 2 days in a row.

Free Weights

You can build muscle using machines. But very few bodybuilders use them for a couple of reasons.

First of all, it is easy to “cheat” with a machine and use muscles that you are not intending to work, to help you.

Also, free weights will use several muscle groups at once (compounding) and this is considered a better way to work out compared to machines.

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You can go to the gym and sweat it out and not gain any muscles. I see hundreds of guys do this whenever I go to the gym. If you want to build bigger muscles then you have to do your workout properly. Here’s how:

Work Out To Failure

The last rep that you do in each set should be to failure. This is the most important thing.

What this means is that you should not be able to do any more reps at that point in time. That last, most difficult rep is where 80% of your muscle gains are going to come from.

If your last rep is easy then you are simply not working hard enough.

8 To 12 Reps Per Set

This is the idea amount of reps to do in each set. That last rep should be to failure. If it isn’t, then you simply need to add more weight so that it is.

2 Or 3 Sets Per Workout

After a short rest period of no more than 30 seconds, you should do another set again. Limit your workouts to about 2 sets. The reason for this is that you don’t want to overwork those muscles.

Free Weights

Free weights are much better than machines. With free weights, you typically use many muscles (compound training) and they work together to achieve optimum balance.

When you use a machine, you can easily form bad habits and actually work the wrong muscle groups. Machines aren’t bad but free weights are better.

Adequate Rest

Large muscle groups you should give a day’s rest before working out again. I’m talking about the thighs for example. However, smaller muscle groups can be worked every day, for instance the biceps and triceps.

But giving them a day’s rest is not a bad idea anyway. When you rest, the muscle repairs itself and this is when you gain muscle.

There are so many different opinions on the best way to build muscles quickly but what is the right approach? To do this effectively, you need to combine many different things. Like cooking, do not miss any one of them out or you will not reach your goals for muscle mass.

Large Weights To Exhaustion

To learn how to build muscle effectively then you must use large weights. You should be aiming to do around 12 reps per set. Any more than this and you are simply not lifting weights that are big enough and you are wasting your time. Any less and your weights are too heavy.

The big gains are made in those last 2 reps when you are nearing exhaustion. When they say “no pain, no gain”, this really is true.

Get Adequate Rest

Do not work out every single day for hours on end. This is simply a waste of time. Work out for no longer than an hour a day each day and then only work out for 3 days each week. This will allow your body to repair itself which is when the size of your muscles actually increases. When you feel sore after a workout (if not then you are not lifting enough!) then this is the body repairing itself.

You should also take a few more days off than usual (maybe a week) after a hard program of two months. The body needs rest and a break, otherwise it will get used to the punishing workouts and will not respond with large muscle gains in future.

The Best Muscle Building Workouts

The best workouts are compound exercises. If you’re not already doing so, avoid the machines and use free weights. These will work several muscle groups at once. It is widely known that these exercises are better than working a single group in isolation.

Eat Well And Often

Your diet is key to achieving your goals. You simply cannot ignore it. I advise using whey protein shakes because they pack more of this good stuff into your diet than you could get from anywhere else.

Also, eat smaller meals but more often, at least every 2 to 3 hours. Forget about the 3 meals a day maxim that most people have been indoctrinated to believe is best. It’s not and the science proves it.

Building large muscles quickly means that you have to obey a few simple rules.

Diet

You must ensure that you are eating the right foods for maximum muscle gain. You can’t just eat trash and hope to become like Arnie.

Obviously this means that you must get enough protein into your diet. The best way to get the maximum protein into your diet is to use protein shakes. Even if you don’t agree with the concept of a protein shake as a sustainable human food, just remember that you only need them for this bulking phase. Plus you can even get protein shakes that are made from rice as opposed to whey which is more common.

Of course you need some carbs and fats too but they matter less compared to the protein. My personal advice is to minimise your fats unless they are derived from seafood. The carbs you will burn up anyway.

Workout Strategy

The fastest way to build muscle requires that you work effectively and to your maximum.

First, you should work on half your body on alternate days. This gives each muscle one rest day between workouts. And believe me, you are going to get a good workout on each muscle.

Each set that you do is going to be composed of between 8 and 12 reps. And that last rep must mean failure. If you can pump out another rep without a rest then you are not using enough weight. Conversely, if you can barely pump out 5 reps then you are using too much weight. Work to failure, it’s an absolute must if you want to gain muscle quickly.

2 or 3 sets per muscle should be sufficient.

And after your workout, you should feel sore until you are rested. If you feel sore then it means that your body has something to repair and it’s this repair function that builds the huge muscles quickly.