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’.
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