Fastest Way To Gain Muscle

by Jeff on November 13, 2010

The fastest way to gain muscle is by doing the right kind of workout. And this does NOT involve lifting more weights. More specifically, not lifting a higher volume of weights.

When your muscles grow, the number of muscle cells don’t increase. The size of the individual muscle cells get bigger. Your muscle muscle cells are made up for 80% liquid. The fluid inside these muscle cells is called ‘sarcoplasm’.

Increasing Sarcoplasm

The fastest way to gain muscle is to increase the volume of sarcoplasm in your muscle cells. This is accomplished through doing higher repetitions with a lighter weight.

Training this way will not increase your strength as fast as lifting heavier weights. It’s important for you to put you ego aside to use lighter weights in order to gain muscle fast. It’s like comparing bodybuilders to powerlifters. Bodybuilders generally have more muscle mass, while powerlifters have more strength. Their method of training are different and therefore produces different results.

  • It’s not uncommon to see a guy with large muscles lift less weights than a guy with less muscle.

When you lift really heavy weights, you can become fatigued as a whole. When lifting lighter weights with a higher repetition, you can potentially build more muscle fatigue. This muscle fatigue is what will help increase the size of your muscles.

Building Muscle Fatigue

As I mentioned earlier, doing higher repetitions with lighter weights will help build more muscle fatigue. One important point here is that you need to keep the rest period between sets short in order to build up muscle fatigue. I recommend a 30-45 second rest period between sets, for a total of 4 sets per exercise.

Doing just one exercise per muscle group will not be enough. 3 exercises targeting the same muscle group is the sweet spot for me.

Lastly for this kind of work out, 8-12 reps per set is the ideal rep range to build muscle fatigue.

Creating a Visually Impressive Body

It turns out that visible muscles only makes up 20% of your entire muscle mass. However, this subset of muscles make up 80% of your perceived muscle size. This small subset of muscles are what makes you look ripped when they are developed properly.

This is how Hollywood actors transform their bodies in such a short time. They focus on developing 20% of the muscles that create 80% of the results. To learn more about developing these muscles fast to get ripped, check out my post on The Best Workout To Get Ripped

Get Exclusive Content and Learn Powerful Secrets That Most People Will Never Know About Building Muscle And Losing Fat To Get Ripped.

{ 5 comments… read them below or add one }

felix November 1, 2011 at 11:30 pm

what do you think about crossfit?

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Jeff November 1, 2011 at 11:45 pm

Depends on your goals. If your goal is just gaining muscle and losing fat, I wouldn’t recommend crossfit.

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felix November 2, 2011 at 12:19 am

if i want to get ripped and be athletic would you recommend it?

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Jeff November 3, 2011 at 5:17 pm

I’m extremely goal oriented, I want the most measurable and tangible results in the shortest time frame possible. Get your priorities straight, complete one goal and then start another. You stay more motivated this way from the faster results. If you’re not optimizing for one goal, it will take you longer to complete both. You could also potentially stagnate before reaching your goals.

But not everyone shares my views. If you’re more casual about it, it doesn’t hurt to give crossfit a try. It’s a challenging environment with dedicated people.

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felix November 3, 2011 at 7:23 pm

alright thanks man.

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