Want to Build Muscle Mass Quickly? Personally, I like to oversimplify ever health and fitness goal just to reveal the most basic elements that must be adhered to achieve want you want, in this case to build muscle mass fast.
In this instance, I would say there are two factors to achieve your goals to building muscle mass quickly, those being; 

1 - Train with a heavy resistance and,

2 - Eat more calories from food.

There you have it. Now let me briefly explain the logic behind this.

Training to Build Muscle Mass Quickly

1 - When I say train with heavy resistance I mean weight lifting with heavy dumbbells and barbells. However, if you were to train by flipping tractors tires, lifting empty kegs and so on, this would also work. Not as effectively as weightlifting training but you would - I'm certain- see some results in terms of building lean muscle mass.


The benefits of lifting free weights though are that it is a tried and tested method of building muscle mass.

So much so that if you were to include lots of compounds lifts into your exercise and do them 3 times per week you're almost guaranteed that you're going to build muscle.


If you want to gain muscle mass rapidly the format of my exercise routine is a whole body workout done 3 days per week. Day 1 would have back squats, Day 2 would include Deadlifts and Day 3 would have more back squats which are proven to be the most anabolic weightlifting movement due to the sheer stress they place on the central nervous system.

I would also include other weight lifting exercises such as shoulder presses, rows, and bench press and so on. The rep range I would choose I would choose for all of the lifts would be in the 6-10 rep range as it is proven to be the most effective to build slabs of lean muscle mass.

Your Diet to Build Muscle Mass Quickly

2 - The second element to gain muscle mass quick is to eat over your calorie intake for maintained of body weight. If you don't know what this is just eat 6 filling meals per day evenly spaced out by 2-3 hours. You should be aiming - in your diet to gain muscle mass- to eat lean protein sources with every meal such as chicken breasts, fish, steak or eggs.

I would also include whey protein which is one of the few good muscle mass Supplements. This is essential to keep your body in an anabolic state right throughout the day.

Bulk up your meals with low G.I. carbohydrates such as brown rice whole meal bread, potatoes and wholegrain pasta.

On top of this, don't forget about a whey protein shake to up your intake of protein which should be around the 1.5grams per pound of body weight. Follow these tips and you should definitely gain muscle mass fast!