What are the Best Ways to Build Muscle Mass Fast?

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  • Written By: Dale Marshall
  • Edited By: Kristen Osborne
  • Last Modified Date: 20 January 2020
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It's unanimous – the best way to build muscle mass fast is by eating a special diet and practicing specifically designed to work the muscles and force the body to build more. These exercises are sometimes called "strength training." The process of strength training systematically destroys muscle cells and replaces them with more muscle cells, which is the objective of any muscle gain program.

The process of building muscle starts with diet. Someone who wants to build muscle mass fast must first provide the body with the necessary raw materials. Muscles are built primarily from protein, so a diet that's low in protein will not produce satisfactory muscle-building results. While the recommendation for fast muscle gain has been to consume 1 – 2 grams daily of protein per pound of body weight, some trainers insist that optimal results can be achieved when taking only 0.6 – 0.8 grams of protein per pound of body weight.


Trainers differ greatly on their diet recommendations in all areas, but the consensus seems to be to prioritize organic foods first, and then natural foods, avoiding processed foods &emdash; that is, foods prepackaged in cans or boxes &emdash; as much as possible. A good healthy diet for someone seeking to build muscle mass fast would consist of a calorie count of body weight in pounds times 19 &emdash; that is, a 170 lb (77 kg) person would require 3,230 calories. There are many lean meats, legumes and dairy products that are ideal sources of protein, and unsaturated fats and oils should constitute an additional 20% - 30% of the diet, because a diet low in fat will lead to a reduction in testosterone production, which is critical for muscle formation.

Besides protein and fats, the bulk of the diet should be carbohydrates, for which vegetables should be the primary source. Organic vegetables are preferable, but fresh vegetables are also excellent, and there are some cereals that are also recommended sources of carbohydrates, generally whole grain. Finally, most trainers recommend more frequent meals, with no more than three hours between meals, with the day's caloric intake spread evenly among them.

The purpose of the diet is to help build muscle mass fast, but food doesn't automatically convert to muscle. For that to happen, exercise is necessary. There are many different training regimes oriented toward building muscle mass fast, and the assistance of a trainer is recommended. In general, muscle mass is built primarily by strength training, which is working different muscle groups against resistance to strengthen them. Weight lifting and bicycle riding are two strength training routines. When muscle groups are trained, muscle cells are destroyed and replaced with stronger muscle cells, which is the core process sought by those who want to build muscle mass fast.

Training sessions should last between 25 and 45 minutes, no more than four times per week. It's necessary, between sessions, to give the body time to recover from the workouts and rebuild muscle tissue. Training sessions of longer than 45 minutes can lead to diminished performance and a frequency of more than four times weekly will interfere with the body's ability to build muscle mass fast. Of course, depending on the intensity of workouts, training sessions can be shorter. Some extremely intense training regimens, called "brevity training," are based on sessions of only seven minutes duration.


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