how to grow muscles fast

How To Build Muscles Fast: 5 Tips & 9 Exercises For More Muscle Growth

Do you want to build muscle quickly? Then you have to eat right and exercise properly. In this post, we’ll show you 5 tips and 9 exercises that will help you achieve your goal.

Faster muscle building is possible, but requires discipline in terms of training and nutrition and – willy-nilly – a little patience. You can expect the first results after about 6 weeks. Once you have started, you will quickly see further successes in building muscle that are impressive.

A plan and the right diet are essential for building muscle quickly. In our muscle building package, you get all of this together. All you have to do is train yourself. Try it out.

Grow muscles fast - 5 tips for your success

Eat enough protein

For fast muscle building you should consume about 1.7g protein per kilo of body weight daily. Proteins are the building blocks of your muscles. They are made up of various amino acids. To put it simply, amino acids are the building blocks that your body uses to build proteins. Every food that contains protein contains different amino acids. Fast muscle building is simply not feasible without sufficient protein.

Which products are useful for rapid muscle building?

It is therefore best to combine various protein-rich foods and also to incorporate vegetable protein sources. This is how you supply your body with all amino acids. Protein shakes are the ideal supplement to meet your daily protein needs.

Meat and dairy products are high in protein. It is important to buy products from responsible animal husbandry. Antibiotics and drug residues in chickens are just as unhealthy as highly processed sausages. Milk from cows that graze regularly in pastures contains better fats than milk from cows that spend their entire lives in the barn and only eat concentrated feed.

Meet your calorie needs

Fast muscle building works best when your body is getting the amount of energy it needs. He gets it from food. You have a certain amount of calories per day. This is made up of your basal metabolic rate and the performance metabolism. The basal metabolic rate includes all the calories that your body uses up to keep your breathing, heartbeat, etc. working and you are awake. So you burn those calories even if you just sit on the couch.

With the power expenditure, there are also the calories that you also consume during activities – for example at work or sport. The service turnover can therefore vary from day to day. So that muscle growth can take place faster, you should be between 300 and 500 kcal above your calorie requirement per day. One then speaks of a calorie surplus.

The calculation is easy: basal metabolic rate + performance metabolic rate = calorie requirement. You can easily calculate how many calories you need to build muscle mass quickly using our calorie calculator.

Workout with weights

The fastest progress in building muscle is achieved with weight training. Of course, you can also build muscle with bodyweight training. With weights it goes faster – especially at the beginning.

The background is that weights offer you the opportunity to optimally adjust your training weight to your body and your individual muscle building goals. Strong, large muscle groups such as legs, in particular, require a lot of strength and skills in order to be visibly trained with bodyweight training. Weighted squats, on the other hand, are an effective and relatively easy exercise to quickly build up your legs and glutes.

Fast muscle building works particularly effectively with free weights. Your advantage: In addition to the muscles that are the focus of the respective exercise, you also always train the stabilizing core muscles.

The only exception: You are working on building muscle for the first time and want to see results quickly. As a beginner, exercises on machines are more effective because they guide your movement and the risk of injury due to improper exercise is lower. If you are new to muscle building, it is best to have an experienced trainer instruct you.

Go to your limits

No pain, no gain. Rapid muscle building requires intense training. A little bicep curls and posing in front of the mirror doesn’t come out very much. Find the weight that challenges you but doesn’t overwhelm you. A clean execution should always remain in the foreground.

Guideline: You can do 8-12 repetitions 3 times. After the last set, your muscles are so exhausted that you couldn’t do another rep. As soon as it becomes easier for you, increase the weight. 3 x 12 sets are ideal for beginners who want to build muscle quickly.

If you want to build muscle effectively, you should see an increase in performance over time. The keyword is progressive overload and belongs in every muscle building workout. Without an increase, your body has no reason to change.

Have you been training for a long time, know your training weight and are only making slow progress? Then try pyramid training. Here you set different stimuli within a training session. Especially when your training stagnates and you still want to build muscle quickly, pyramid training can help you to achieve your goals.

The right training weight, a well-founded, well thought-out muscle building training plan and a balanced diet are the prerequisites for building muscles as quickly as possible.

The 2 different pyramid training methods

The ascending pyramid:
You start with your normal training weight and do the number of repetitions that you normally do in one set. For example 10 squats weighing 30 kilos each. In the next set you increase your training weight and reduce the number of repetitions. For example 8 repetitions with 32 kilos. For example, the last set would have 6 repetitions with 34 kg.

The inverted pyramid:
Works in reverse. If we stick with the above example, your inverted pyramid would look like this: 1st set = 6 reps at 34 kg. 2nd set = 8 repetitions with 32 kg. 3rd set = 10 repetitions with 30 kg.

The inverted pyramid is only recommended if you are sure of your training weight and have mastered the exercise in question perfectly. Always warm up properly and do 1-2 warm-up sets with little or no weight.

Give yourself breaks

If you exercise too much, you run the risk of injuries that can put you out of action for months. And: your success. Just because your muscles aren’t sore doesn’t mean your muscles have fully recovered. The so-called supercompensation effect takes place in the muscles on days when there is no training.

You have to imagine it this way: Your training challenged the muscle – it had to exert itself more than usual. He remembers that. In order to be better prepared for such a challenge next time, the muscle builds up more substance during the regeneration period by repairing and thickening the existing muscle fibers. In short: your muscle grows.

If you train again in this phase, this process will be disrupted. That throws you back a long way. The muscle cannot give full throttle during training and regenerate at the same time. So give him time and enjoy your day off from training.

How Often Should You Workout For Fast Muscle Gain?

For rapid muscle building, you should train with a sensible training plan 3-4 times a week. A full body workout is ideal.

It is just as important that you keep training-free days. Even if your muscles are already feeling fit again, ligaments, cartilage, bones, intervertebral discs and joints often take longer to adapt to the new stress. During this phase, it is important that you provide your muscles with sufficient protein and nutrients such as zinc and magnesium that support normal muscle function.

Rules of thumb for regeneration are:

  • Wait until the sore muscles go away.
  • Take at least a day off your body before starting the same muscle group again.
  • Sleep 7-8 hours a night.
  • Eat a protein rich and balanced diet.
  • Drink enough water and avoid alcohol. Especially on training days.

Don’t feel like drinking water all the time? Then Sparkling Aminos are right for you. The refreshment kick with real grapefruit juice, the energy kick from guarana extract and the extra portion of essential amino acids for your muscles.

How long does it take to build muscle

How fast muscle building goes cannot be said for everyone. Age, genetic and hormonal situation play a role as well as your starting situation and your training plan. Anyone who has already been well trained will tend to build muscles again faster than someone who has never been fit and is just starting out. However, there are also beginners who can achieve rapid muscle building success.

You can expect the first improvements in your strength performance and your body feeling after about 6 weeks of disciplined training and a sensible diet. Clearly visible results after approx. 12 weeks.

However, building muscle faster does not mean that you automatically have a defined six pack. Belly fat doesn’t go away just because you build muscle. Proper nutrition plays a crucial role here. Once the muscles are in place, you can start working on belly fat.

A protein-rich diet is at least as important for muscle definition as it is for building muscle. In addition to whey protein, our 3K protein also contains casein. Casein supplies your muscles with protein for up to 7 hours, ideal in the definition phase.

Workouts for fast muscle growth

Even if your primary goal is to build muscle quickly to look good on your summer vacation, it is important that you exercise your whole body. This way you avoid injuries, look good and get all-round fit.

Basic exercises such as squats, deadlifts, bench and shoulder press should be an integral part of your muscle building training. In addition, it makes sense to integrate functional exercises. With them you build muscles quickly and at the same time optimize the interaction of your muscle groups. This is healthy and ensures a flowing sequence of movements. In short: your movement looks better during training.

Do you already have a certain basic level of fitness? Then it can occasionally make sense to integrate isolation exercises into your muscle building training. They allow you to work specifically on individual muscles and to set a specific stimulus.

9 muscle building workout for quick success

10 minutes of cardio + relaxation exercises. Before each exercise, 1 warm-up set without weight, another with 50% of your training weight.

You scale the intensity of the exercises using the weight. Take a workout session to find the weight and repetition rate for each exercise that best fits your goal of building muscle faster.

Number of repetitions
8-12 repetitions per set, 3 work sets
60 seconds rest between each set.

Cool down
Relaxed cardio or mobility training.

You can find all the exercises below. Proper exercise execution is essential for your success.


Butterfly with dumbbells

Which muscles are being used:
Pectoralis major. Auxiliary muscles: front part of the deltoid, arms

You should pay attention to:

  • Palm points upwards, thumb over the rest of the fingers.
  • Elbows are slightly bent and dumbbells are in line with your shoulders.
  • Your stomach is tense, your lower back is pressing against the bench.
  • Feet are firmly on the ground.

Butterfly reverse with dumbbells

Which muscles are being used:
Middle part of the hood muscle, back part of the deltoid muscle, large and small rhomboid muscles, subbone muscle. Auxiliary muscles: lower and upper part of the hood muscle, front and side part of the deltoid muscle, core, back extensor, thigh

You should pay attention to:

  • Palm points down, thumb over the rest of the fingers.
  • Elbows are slightly bent and dumbbells are in line with your shoulders.
  • Elbows are slightly bent and dumbbells are in line with your shoulders.
  • The weight is distributed over the whole foot, knees in line with the ankles.

Incline bench press with dumbbells

Which muscles are being used:
Pectoralis major, triceps. Auxiliary muscles: anterior part of the deltoid and saw muscles.

You should pay attention to:

  • Palm points down, thumb over the rest of the fingers.
  • Just stretch your upper arms almost completely.
  • Lower your elbows to chest level.
  • Your stomach is tense, your lower back is pressing against the bench.
  • Feet are firmly on the ground.

Bar row

Which muscles are being used:
Broad back muscle, posterior part of the deltoid, hood muscle, rhombus muscles, lower bone muscle. Auxiliary muscles: arms, core.

You should pay attention to:

  • Palm points down, thumb over the rest of the fingers.
  • Just stretch your upper arms almost completely.
  • Pull your elbows up to your ribs.
  • The stomach is tense, the lower back is straight.
  • Feet are firmly on the ground.

Russian twist with weight plate

Which muscles are being used:
Complete abdominal muscles. Auxiliary muscles: back extensors, broad back muscles.

You should pay attention to:

  • Palm points down, thumb over the rest of the fingers.
  • Keep your lower back straight. That will not do it? Then stand up and try again. Still does not work? Take less weight.

Kettlebell Farmers Walk

Which muscles are being used:
Core, the whole body.

You should pay attention to:

  • Stay upright, arms tense, elbows minimally bent.
    Don’t let the weight pull you down.
  • The whole body works. Tighten all your muscles, take small steps.
  • Lift and set down the kettlebells with your back straight and your legs bent. Like the deadlift.

Back squat

Which muscles are being used:
Gluteus muscles, quadriceps, hamstrings. Auxiliary muscles: core, back extensors, adductors

You should pay attention to:

  • Both heels stay on the ground.
  • Don’t let the weight pull you down.
  • The back is straight, the upper body is erect.

Walking Lunge

Which muscles are being used:
Gluteus muscles, quadriceps, stabilizing deep muscles, coordination auxiliary muscles: core, hamstrings, arms.

You should pay attention to:

  • When you put your foot down, your knees and ankles are roughly in line.
  • Avoid sideways movements in the thighs and knees.
  • The entire movement is stable and well coordinated. If in doubt, train without weight first.

Calf raises

Which muscles are being used:
Twin calf muscle, clod muscle.

You should pay attention to:

  • Stand hip width apart, thighs and core are active, knees stay calm.
  • The back is in its natural minimal hollow back position.
  • Lift both heels at the same time as high as you can each time.

Summary: How To Build Muscles Fast

  • Fast muscle building requires the right diet and a sensible training plan.
  • For rapid muscle building you need about 1.7 g protein per kg / body weight daily.
  • Women can only build up to approx. 0.5 kg, men approx. 0.9 kg of muscle per month. Your starting position is also crucial.
  • Even with rapid muscle building, you have to keep recovery time.