3 Ways to Build Muscle Fast

3ways2buildmuscle1To build muscle fast you need to present the body with a stimulus that it isn’t used to. This stress will cause the body to adapt by building itself up bigger and stronger.

Where most people go wrong is that they think they need to annihilate the muscle in order to elicit any type of response. This is counterproductive. When you annihilate the muscle with tons of sets, reps and constantly train to failure and beyon you drastically increase your recovery time. The problem with that is that training frequency is very important. So when you increase your recovery time you have to decrease your training frequency. You’re shooting yourself in the foot.

The key is to do just enough to stimulate size and strength gains but not annihilate yourself so that it takes forever to recover, or worse- that you put yourself in a state of overtraining.

If you want to make consistent size gains you have to make consistent strength gains (in a hypertrophy rep range), while eating enough food and allowing enough time for recovery.

The body will respond to any given stimulus one time and one time only. If you place the same demands on it a second time (like pressing the same weight for the same reps) nothing will happen. You must always be forcing it to adapt and thus you must always ask it do something it isn’t used to.

The easiest way to do this is add more weight or do more reps with the same weight (but no more than 10-12 for the upper body and 15-20 for the lower body).

Aside from making consistent strength gains the next most important thing to consider is training frequency. To improve anything in life you need to do it frequently. Building muscle is no different.

So you want to train a muscle as frequently as possible, while it is in a fresh and recovered state. This means that you should be training each body part once every 2-5 days, and not once a week like a lot of the muscle mags recommend. That’s too little frequency. The more times you can stimulate growth throughout the year the better. Obviously 104 growth stimulating workouts per year for each body part would be a lot better than 52.

Summing it up, to build muscle fast you need to do the following three things:

– Constantly get stronger.

– Stimulate but don’t annihilate (12-16 sets per workout. Don’t go to failure)

– Train each muscle group more frequently than once per week.

Jason Ferruggia

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About Jason Ferruggia 7 Articles

What’s up, fellow non-conformists and Renegades?

Are you’re looking to rise above the status quo? To stick a knife in the heart of mediocrity? Seeking a better way to train, eat and live life on your own terms? Then you’re in the right place.

I’m Jay Ferruggia. My work’s been featured in Muscle & Fitness, Maximum Fitness, Men’s Health, Men’s Fitness, ESPN, CBS, Fast Company, The Huffington Post, LiveStrong, and Details.

I don’t believe most of the typical training and nutrition advice being espoused all over the internet. I think it’s bullshit.

I don’t believe anyone has to be unhappy or lead a life that’s anything less than completely fulfilling.

I write, make videos and podcast about those things in an effort to help you become the strongest version of yourself; a certified badass, if you will (say that last part like Dusty Rhodes. Only 5% of you will get that. Whatever.)

I’m a strong proponent of the 80/20 rule and try to simplify everything down to what is truly essential.

The Beginning

As a kid, growing up in small town New Jersey I was infatuated with superheroes and desperately wanted to be one.

Unfortunately, I was a skinny-fat dork with a retainer and the WORST feathered hairdo you’ve ever seen. If that wasn’t enough my mom sent my brother and I to school in matching outfits. Brutal.

I know it sounds cliched like the 98-pound weakling story, but in my case it’s 100% true.. I was always the weakest, skinniest kid in school. I was also painfully shy and insecure, always struggling to fit in.

In 8th grade I decided I had to change my situation so I started lifting.  At the time I was doing what I read in the muscle mags and it got me nowhere. After five hard years of training I graduated high school weighing a whopping 147 pounds at six feet tall. Things didn’t get much better in college.

But finally, after many years of trial and error I figured out what really works for genetically average, steroid-free guys like us.

In 1994 I started my own “superhero training academy,” which was my private, underground Renegade Gym where I helped guys completely transform their bodies in record time. Since then I’ve helped thousands of people get bigger, leaner, more confident and become the strongest version of themselves.

How I Can Help You

I’ve overcome a lot of obstacles and demons; many of which you may be struggling with right now. I can relate and I can help.

If you’re reading this you’re probably something like I was/am…

    • Genetically cursed when it comes to building muscle & losing fat
    • Skinny-fat (very little muscle, but zero definition and a pot belly)
    • Or just fat with no muscle (been there)
    • Narrow shoulders and wide hips
    • Small joints and a pencil neck
    • Pipe cleaner arms and string bean calves
    • Always getting injured
    • Always getting sick
    • Always stressed out
    • Never getting anywhere in the gym
    • Shy, insecure and lacking confidence
    • Possibly struggling with addiction and bad habits (like I was)

Katherine Cowgill by Teren Oddo Oct. 2015

I’ve been coaching people for over 20 years and have worked with high school to pro athletes, firemen, armed forces members, CEO’s, weekend warriors and fitness enthusiast of all kinds. When they follow the Renegade Method of training, they get big, they get strong, they get jacked, they get lean and they get in shape. Period.

In addition to the physical aspect I spent years studying and developing mental strength techniques that completely changed my mind state.

Through this website I’ve been able to help over 300,000 regular readers make amazing physical and mental transformations.  And I can help you completely transform your body, mind and life.

The good news is it won’t take you anywhere near as long as it took me. You can learn from my mistakes and experiences.

I was born with zero gifts or talents. If I can do it anyone can. There is no reason to be average.

There is no reason to settle for mediocrity, to fall in line with the status quo, to conform. There is no reason why you can’t be jacked, strong, fit, happy and healthy.

There is no reason why you can’t have the body, the girl, the dream life. That’s what this site is all about. Helping you get better every day. So pour a cup of coffee, turn up some Public Enemy or Henry Rollins and dig in…

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