Almost all newbies in the gym are wondering: how can you quickly build muscle? Let us explain how. The main thing is to strictly follow the plan: do not miss workouts, monitor the regimen and diet, exercise systematically, follow the coach’s recommendations.

In our club, the services of a personal trainer are always available, who will protect you from injury and monitor your exercise technique.

You will be able to work harder and quickly gain muscle mass and weight, even if you have an asthenic physique by nature. We offer proven ways to increase lean muscle mass – it’s more difficult than just gaining weight from body fat, but much more effective for further growth.


1. Frequent and high-calorie meals
To increase muscle mass, starvation should not be allowed. Meals should be regular and frequent, the maximum interval is 3 hours. Breakfast is required, but it can be liquid, for example, in the form of a cocktail.

When you skip meals, cortisol increases in the body, which destroys muscle tissue and negates all the efforts in the gym. In parallel, it is necessary to increase the total daily calorie intake. For gaining muscle mass, most bodybuilders recommend getting at least 40 calories per kilogram of weight.

The main principle is to consume more calories than you spend. If you’ve been getting 25 calories per kilogram so far, start gradually increasing that level. For example, if you weigh 80 kilograms and get 2,000 kilocalories per day, you need to systematically increase the calorie intake by 200-400 kilocalories every week until it reaches 3200.

2. Gradual changes

Going slowly towards your goal is better than going fast. To any stress or sudden change, the body responds with compensatory reactions that can negate all efforts. It takes time to switch to a new diet, increase calories, or change your exercise regimen. Act gradually to achieve success. Continuous progress, even slow, will sooner or later lead to the goal.

Whether you are gaining or losing weight, avoid shock therapy. Take advantage of special programs for beginners – they include a diet plan, optimal loads and recommendations for recovery. Avoid sharp “swing” in food. If you feel that fat is growing instead of muscle, change the quality, not the amount of food.

3. Food diary

This condition is one of the main ones to gain weight through muscle mass. With a food diary, you get a powerful tool for motivation and self-control. You need to write down everything without exception. By comparing the dynamics of mass, evaluating its quality, the thickness of the body fat, you can immediately adjust the diet. With the appearance of a fat layer, the daily calorie content should be reduced by 100-200 kcal.

4. Do not exercise when hungry

Exercising when hungry is ineffective. The best option is slow carbs two hours before training. If there is no time, they can be replaced with gainer and protein. When the body lacks energy, in a state of stress, it takes it from the muscles. As a result, the volume of muscle tissue after exhausting work only decreases, and this is not our goal.

5. Dose your cardio workout

Too much cardio burns fat but also inhibits muscle growth. Since it is impossible to gain weight quickly without increasing the calorie intake, it is necessary to monitor the balance of cardio load and incoming calories. The optimal load is 15-20 minutes of running, jumping rope or aerobics.

You should not completely abandon cardio workouts – in moderation, they prevent obesity, speed up metabolic processes and stimulate appetite. Three moderate cardio workouts per week will strengthen the heart muscle, improve oxygen and nutrient supply, and improve overall tone and recovery.

6. Calorie quality

Choose foods that are high in protein and slow carbohydrates, with a minimum of fat and sugar. Buckwheat porridge with chicken or fish is preferable to a huge amount of calories from sweet, fatty foods.

On the list of healthy foods: vegetables, eggs, turkey, chicken, beef, fish, cottage cheese, buckwheat and oatmeal, nuts. Mashed potatoes, rice, dried fruits, steaks are definitely better in terms of calorie quality than white bread or carrot salad. It is worth giving up food products that create the effect of false satiety: popcorn, bran, low-calorie soups, bread.

7. Serving Size and Liquid Calories

If pumping is your goal at this stage, double your usual serving size. This rule also applies to consumed protein shakes, if you prefer them to “solid” food. These cocktails are prepared with milk, cottage cheese, banana, oatmeal and honey. Add high-calorie ingredients that can be consumed in liquid form to your shake: for example, edible coconut or nut butter, milk powder, fruit, yogurt.

Adjust portions according to your results – normal muscle gain should be 3 kg per month. Faster growth indicates that the body fat is also increasing at the same time.

8. The volume of the dishes

A psychological trick well known to nutritionists. Only in our case, household dishes should be larger. Try to feel your body, its ability to digest a large volume at the moment. You can crush food, for example, after a while, eat the second part of the portion.

9. Post-workout gainers

In all programs with recommendations for gaining muscle mass, without exception, complexes of proteins and amino acids are mentioned. It is correct to drink a cocktail of gainers after each workout – within 30 minutes after a load in the gym. In addition to proteins, they contain carbohydrates, accelerate recovery and prevent the body from compensating for energy costs through its own muscles.

10. Sleep and rest

The body must be given the opportunity to recover. If you are an ectomorph by nature, then your body needs more rest – sleep, auto-training, if anxiety increases, a short day’s rest lasting 20-30 minutes. With active training, sleep at least 8-9 hours. During sleep, 80% of the daily amount of growth hormone is produced.

11. Choose basic exercises

Strive for big goals, your task is to work out the whole body, build up muscles, so that later you can work with it and improve it locally. Therefore, basic exercises are in the foreground. Muscle gain is faster and more consistent than local abdominal or back exercises.


All exercises are divided into two main groups:

  1. Multi-joint. With a barbell, dumbbells, own weight.
  2. Insulating. On simulators and blocks.

With basic exercises, you form the foundation for muscle growth, and then hone the embossed details. But immediately exercising on simulators without first gaining a sufficient amount of muscle mass is ineffective. It is important to lay the foundation, form a proportional muscle corset, and then work out individual muscles for a beautiful relief.

Multi-joint exercises involve multiple joints and a large number of muscles. They help to increase the main indicator of strength development – the weight that the athlete is able to lift. When working with several muscle groups in the body, growth processes are sharply stimulated. Bench presses are more effective than triceps exercises, deadlifts and squats are better than fanatical leg or back pumping on machines.

Benefits of Basic Exercise for Men:

  • Complex development of the entire muscle mass.
  • The calorie consumption is higher than when exercising on simulators.
  • Supercompensation effect starts.
  • Increased concentration of testosterone, growth hormone, endorphins.
  • Systematic increase in load and increase in weights.
  • Acceleration of metabolic processes, increased efficiency and potency.

Set aside time at each workout for the following basic exercises:


  • Increases leg strength.
  • Forms the volume of body muscles.
  • Increase the content of growth hormone in the blood by 8 units.
  • Dramatically increase the concentration of anabolic hormones.
  • They develop the muscles of the pectoralis major, deltoid, gluteal, broad lateral, adductor and other groups.


  • Increases the content of growth hormone in the blood by 5 units.
  • Strengthens and develops back muscles.
  • Develops coordination.
  • Increases endurance.
  • Develops a large number of muscles.

Bench press

  • Shakes shoulders gives them a harmonious shape.
  • Strengthens and builds up the pectoralis major and latissimus dorsi muscles.
  • Increases the volume of triceps and biceps.
  • Exercises the anterior delta and flexors.
  • Trains the serratus anterior and rectus abdominis muscles.

Pull-ups, an army press, and a barbell lift are useful for building muscle mass. Exercises help to build up quickly, involve many muscle groups in the work at once. Some athletes install a pull-up bar at home – this is a great addition to training in the gym. Once you have the foundation, you can add isolation exercises that target a specific muscle group.

The main thing to keep in mind and what bodybuilders mention in their advice is that bodybuilding doesn’t stop after you leave the gym. The body works continuously, and you need to create all the conditions for it to enhance anabolism and slow down catabolic processes. Adequate nutrition, caloric content commensurate with the load, quality rest, calmness, and clear goals – this is what will help you get results in a short period.


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