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zakruti.com » Sport, fitness, workout » Jeremy Ethier
The ONLY 4 Ways to Build Muscle Faster

The ONLY 4 Ways to Build Muscle Faster

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Rating: 4.5; Vote: 2
Building muscle takes time. But what if you could press the fast forward button on muscle growth Scientifically, there are only 4 strategies you can use to build muscle fast. Most people only take advantage of 1 or 2 of them. Or, they do them all, but incorrectly, which stops them in their quest to gain muscle fast. In today’s video, I’ll reveal what the 4 strategies are and how to properly use them to build muscle faster. Improving your recovery is one of the easiest yet most overlooked ways to build muscle fast. And there are 3 main areas you should focus on. The first is your diet. Calorie-wise, the research is clear that eating enough to at least maintain your weight or even slowly gain about 1-3 lbs a month, is what’s ideal. To get a very rough idea of how many calories you’ll need daily, multiply your current body weight by anywhere between 16-18 depending on how active you are. Also, since the building block of your muscles is protein, you need to make sure you’re eating enough of it. As for how much to aim for, based on research, I personally take my body weight in lbs and multiply it by 0. 8. That number is the minimum target I aim for every day. That said, as important as nutrition is, it’s not going to do much if you’re screwing this next thing up. Sleep. One study published back in 2010 found that dieters sleeping 5 hours lost 55% less fat and 60% more muscle compared to those getting 8 hours. But sleep quality seems to be just as important. A 2020 study had two groups do the same full body workout routine with the only difference being one of the groups also got lessons on how to sleep better. After 10 weeks, the sleep group gained muscle about 30% faster. So for me personally, even if this means sacrificing some of my workouts or cutting out my late night TV binges, I always prioritize getting at least 7-9 hours of quality, uninterrupted sleep per night. Finally, manage your stress levels. While you might be recovering well, you still need to work out to give your muscles a reason to grow. But instead of simply working out more, a much easier way to gain muscle fast is to work smarter. First, be mindful of how you perform reps. You should control the weight, taking around 2-8 seconds to perform each rep, and use a full range of motion, specifically during the stretch part of each exercise. For example, it’s fine not to go all the way up during a dumbbell press, but you should go as far down as you can to fully stretch your chest. The same applies to things like squats and bicep curls. On top of this, you can pick exercises that challenge your muscles more in their stretched position. The third way to force muscle growth is with brute force. By working harder. First, you can increase volume. Highlighting the effectiveness of this method to build muscle faster is a 2017 meta-analysis by Dr. Brad Schonefeld. He found there was about 30% faster growth when doing more than 10 weekly sets per muscle compared to doing only 5-9 weekly sets. So, for example, if you’re currently only doing about 10 sets or less for your chest per week, then consider slowly working your way up to 16 sets per week. However, this only seems to work up to a certain point. So, what I’d recommend is to start out with around 10 sets per muscle per week and see how your body responds. Then, if certain muscles aren’t growing as quickly, you can bump the number of sets up. You could also go closer to failure. Based on a recent meta-analysis, stopping your sets around five reps short of failure gets you about 75% of your maximum growth potential. But if you pushed past that, every additional rep you do would get you about 5% more growth. But now you might be wondering, what if I increase both my training volume and intensity Surely that would lead to the most growth, right Well, theoretically, yes. But it depends on how much you can recover from. So experiment with both options of increasing volume and/or increasing your intensity and see what works best for you to build muscle. Just don’t overdo it. Taking steroids is truly the quickest and most effective way of building muscle fast. For example, one study found individuals taking steroids and NOT exercising gained more muscle than those who were exercising but didn’t take any steroids. However, they come with plenty of health risks and side effects especially at higher doses. In my honest opinion, the risks don’t outweigh the benefits for most people. Building muscle naturally will be slower, but it’s extremely rewarding and you can drastically speed up the process by using the 3 methods we talked about earlier.
Date: 2024-03-19

Comments and reviews: 19


How do we know that the 1 1/2 pounds of gained muscle wasn't just 3 cups of water retention Even if you did gain 1 1/2 pounds of muscle in 12 weeks that would be almost 19 grams on average gained per session, again, much of it water trapped in muscle fibers for hypertrophy gain. This means that you certainly don't need to increase protein intake from the usual 56 grams or so considered to be baseline to over 130 grams by gorging on protein. This is no joke, there's plenty of evidence- despite many detractors, that too much protein can be damaging to the kidneys and liver, the excess breaks down into more ammonia than the body can handle. I myself make no effort to increase my protein intake and yet, I quickly gained 15 pounds when I started doing calisthenics.
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I love seeing how much better you have gotten in front of the camera over the years! Love these videos. One question from me, please. If I am trying to lose weight but maintain muscle, do I find my protein amount by multiplying 0. 8 by my goal weight (195lbs) or my current weight (220lbs) Thanks and keep up the great work!
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Sets per week. Please, can anyone explain it to me If i do chest fly 2 x 5 sets of 10 reps per week, thats 10 sets per week. But I also do dumbbell chest press 2x5 and incline dumbbell press 2x5. So is that too much or should I train more to maximize gains That gives me 30 sets on chest, thats more than 20 weekly sets.
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without air you get soreness. you do need to do gymanstics outdoors or in a place with opened windows and doors with current flow of real air instead of air conditioneer, and when sleeping you do want air purifiers. best place to build muscles would be a botanical garden.
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Holy moly I’m 200 pounds so it says I should eat 3200 cal a day that’s insane. There’s no way I can eat that much food I would be fat if I eat that much food I shoot for 190 g of protein a day and I can barely do that because I’m full.
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Remember working out 5x per week with all sets to failure intensity techniques and not recovering enough - gave me a break of my central nervous system, felt like someone punching me in the belly all day long for 3 weeks. unpleasant: D
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Wow simply just wow bro you are doing a excellent and brilliant job for all of us by making this video and telling about 4 way to build muscle faster and keep it up and keep up the good work as always and take care
Keep smiling always
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Renaissance Periodisation did videos about doing something like 50 weekly sets, ultra high’. What’s the deal there Some bodies could handle that ig, but the average joe would be better with the lower amount (20 at most) here
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True dat. I workout like this:
I’ll set the weight I’m comfortable at lifting. If it’s too comfortable I’ll increase the weight.
Afterwards I’ll have a protein drink for lunch. Then fish for dinner.
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7 to 9 hours of sleep, brooo what the hell. Ain't no body got time for that! Anyway i have good sleep and feel well rested with 6 hours normally. I even wake up after that time fairly often without a clock.
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Can you link your workout equipment in a video Specifically your bench. I went to do skull crushers on mine the other day and it Collapsed, causing me to almost skull crush frfr. I need top tier equipment
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Should’ve mentioned the recently JAMA paper published on March, 14: Mortality Among Users of Anabolic Steroids and erased the fourth way of gaining muscle faster. Stay natty, guys!
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This video says that, regarding steroids, the risks don’t outweigh the benefits for most people. I think that you meant to say that the risks outweigh the benefits.
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Great information as always. I've joined the 2, 0 program, love to see a DB workout program. I only work out at home and have limited access to weights. Cheers
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00: 14 Way 1: Boost Recovery
03: 33 Way 2: Work Smarter
05: 10 Way 3: Work Harder
07: 25 Way 4: Steroids (which Jeremy doesn't recommend)
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How many likes I get ill do a puhshup but if how many comments I get ill decrease one puhshup if jeremy likes this comment I'll do 1000 pushups
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Jeremy this video is only 16hours old, you can still correct the video about natty/steroids at 7: 58 with little damage to the algorithm
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Surely stiff legged deadlifts should be on the list of exercises that stretch the target muscle group at the bottom of the exercise
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Regarding 4th point, are there any well explained plans available for beginners Can you recommend something based on science Jeremy
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