Did you know that the average body starts to lose muscle size by the age of 30? Even worse, if you don’t do anything, you can end up losing up to 8% of your muscle mass every 10 years after that.

Luckily, there is so much you can do to prevent that and enjoy a healthy and strong body for the rest of your life. For example, you need to learn how to build muscle fast!

Regardless of your body type, height or fitness level, it’s possible to get bigger and stronger at a rapid pace if you know how to train and how to eat. Building muscle is a science and you’re about to discover its most precious secrets. Here’s the ideal blueprint for every bodybuilder and athlete:

1. Focus on Compound Exercises

Compound exercises are designed to work out multiple major muscle groups in your body. You’re not only focusing on certain muscles, but you also overload your entire back, legs, arms, and core. This means that you’re going to build muscle at an accelerated pace and enjoy a fabulous transformation in just a few months of training.

For example, some of the most popular and recommended compound exercises are deadlifts, bench press, barbell squats, and military press. The deadlift exercise works your back, legs, core, and arms. The bench press works mainly your chest, triceps, and shoulder. The barbel squat focuses on your legs and core. Finally, the military press exercise develops your shoulders and triceps.

2. Be In A Caloric Surplus, Not Deficit

A caloric surplus means that you eat more calories than your body burns every day. This is essential if you want to gain muscle fast. Muscles are developed by your body when it has sufficient amounts of protein, carbohydrate, and minerals/vitamins. If you’re in a caloric deficit or you eat too little every day, your gains will be minimal.

If this means eating 4-5 times a day, then do it! Make sure that you prepare your meals ahead of time and pack on snacks with you everywhere you go. Have a protein shake in your bag, throw in a few bananas in there as well as some almonds and pistachio. Experts recommend being on a caloric surplus of about 300-500 calories a day to build muscle fast.

3. Supplement Wisely

Even if you have the healthiest diet in the world, it’s almost impossible to get all your nutrients, minerals, and vitamins from foods only. That’s why you need to learn how to supplement properly. Different types of supplements available on the market can accelerate the muscle-building process and make you feel much better while training.

For example, you should go for a protein supplement such as whey and/or egg protein. Whey protein has a quick release time, meaning that it will be metabolized by the body at a rapid pace. Egg or casein protein has a slow-release, so you should take 30 grams of it before going to sleep at night.

Don’t forget to add a supplement of BCAA. This stands for branched-chain amino acids and it consists of various substances such as leucine, valine, isoleucine, etc.

These amino acids help the body recover quicker and build muscle at a faster pace. Professional bodybuilders also supplement with a multivitamin and multimineral complex as well as omega 3, 6, and 9 fatty acids which sustain the health of the heart. You should do the same.

4. Eat More Protein Regularly

Arnold Schwarzenegger’s most important bodybuilding secrets were his dedication to getting 250 grams of protein into his body every day. The formula behind this number is that you should eat 1 gram of protein per pound of body weight. If you weigh 200 pounds, you need to eat 200 grams of protein per day.

This is a scientifically-proven formula to build huge muscle mass as quickly as possible. Protein is the foundation of muscles, tissues, and ligaments, so you need a lot of it to grow fast. If you don’t get this much protein from foods, consider drinking one or two protein shakes per day. If you’re always on the go, consider eating protein bars since they pack about 30 grams of protein and can be taken with you everywhere you go.

5. Do Sets with Heavier Weights and Fewer Reps

One of the best ways to build muscle fast is to work with heavy weights and do up to 6-7 reps per set. For example, if you can do more than 6-7 reps, put the bar down and add more weight. If you cannot do 6-7 reps now, work with this weight until you exceed the 7 reps mark. Proceed in this manner with all your major exercises and repeat every day.

The idea behind this training program is that heavy weights build more muscle mass, not many reps with a small weight. You should make a habit to load your barbell like a pro each time you do deadlifts, bench press or squats to achieve maximum gains.

6. Sleep More Every Day

The growth hormone required for muscle development is released mostly when you sleep. Therefore, make sure that you sleep at least 8-9 hours a day to accelerate the development of your muscles. Professional bodybuilders sleep even more than that, sometimes up to 12 hours a day.

If you have troubles falling or staying asleep, make sure that you cover your windows and create a dark and cozy bedroom. Do a few breathing exercises before sleep to help you relax and relieve stress. It’s important to avoid looking at bright screens (TV, laptop, smartphone, etc) for at least one hour before going to bed because these distractions might prevent you from falling asleep.

Now You’re Ready to Build Muscle Fast!

As you can see, having a good strategy and sticking to your plan can drastically increase your chances to build muscle fast. Make sure that you put those tips into practice and in a few months you can completely transform your body.

By the way, if you need help with supplementation, check out our collection of stacks and supplements which come at discounted prices and help you achieve your bodybuilding goals faster.