Have you heard that building muscle fast comes from a surplus of calories? You can overeat your way to adding body weight, but a large percentage of that mass will be body fat. Trust me - if your overeating, those scales are NOT your friend! Gaining weight quickly is easy and not impressive, gaining muscle fast is a whole different animal. Individuals from all over gain poundage like nobody’s business, eating until they can’t eat anymore, only to discover that with the increased pounds have also added increased bodyfat. Instead, here’s a plan for you, without gaining the undesired bodyfat, for building muscle fast.

So What Type of Training is Best for Building Muscle Fast?

If you were just after building muscle but didn’t really care about what the muscle looked like, I would recommend that you stick to 8-15 reps. For this objective, you will want to exert your muscles to fatigue as often as you can, so rest in between sets should be minimal. The amount of weight you lift really is NOT as important as this fatiguing principle. This would cause sarcoplasmic muscle growth, which is simply increasing the fluid within the muscle cell. For building muscle fast, there really is no better way. However, there ARE other factors to consider. This workout plan can give you a “beefy” look that is not exactly flattering.

So You Need to Build Density and Not Just Size for The Best Look

Many of us nowadays aren’t into the “muscleman” appearance. Without the excess bulk, we simply want to build some lean, well-defined muscles. The “Hollywood” appearance is the end result of fine-tuning your muscle-building efforts. Rather than just increasing fluid, cellular muscle fibers need to grow in order to effectively pull this off. This type of muscle growth is called Myofibrillar Hypertrophy and the way to achieve this growth is with lower reps in the 2-4 range. When training for Myofibrillar growth, maximum tension is more important than maximum fatigue. Increasing tension occurs when you increase your resting time from one set to the next. Incorporating maximum weights that you can safely handle, coupled with less reps, provides longer resting time.

For a better balanced blend of both SIZE and DEFINITION, the 5×5 training system is VERY effective!

By utilizing this resourceful technique, not only do you retain cellular muscle fluid rapidly, you gain cellular muscle fibers quickly, too. 5×5’s are simply performing five repetitions for five sets at a moderate weight. This will give you a more balanced look, focusing more on muscle definition rather that just bulk. Another way of doing this is to alternate between 2-3 months doing 6-15 reps and 2-3 months of 2-4 reps. A fantastic workout program, combining fluid vs. fibers gain. For the first two months, begin with higher reps and lower weights. The next two months are then committed to 5×5’s. The following two months are for heavy lifting of low reps. And there you have it - your HIGHLY EFFECTIVE “recipe” for building muscle fast!