5 Proven Ways to Build Muscle (5x Faster)

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  • Published on Dec 1, 2018
  • Over 20 studies reveal the 5 proven ways to build muscle faster. If you're looking to learn how to gain muscle mass fast then you'll get a lot out of this video. Even if you're a struggling hardgainer or just a skinny guy looking to gain weight & bulk up you'll discover proven solutions that can help. Learn about the best food, exercise methods and strategies for men trying to get bigger faster growth while bulking. You won't find better muscle building advice than these proven methods. Build bigger arms, chest, & legs.
    🔥 FREE 6 Week Body Transformation Challenge:
    bit.ly/lose-fat16
    ☝️☝️☝️
    Fat Loss Calculator: bit.ly/2FUkmJg
    Timestamps:
    #1 Increasing training frequency, intensity, volume per session - 0:35
    #2 Progressive Overload - 4:01
    #3 Blood Flow Restriction Training - 6:22
    #4 Eat a Higher Protein Diet - 9:00
    #5 Supplementation - 10:40
    Building muscle is a slow process. It could take weeks and months just to add on couple pounds of lean muscle mass. And even though there's no way around the hard work and putting in the time there are proven ways that you can speed up your progress. So Today I'll be going over the 5 best ways to build muscle faster as a natural. And these aren't going to be just some random tips based on broscience, every tip is 100% backed by real scientific evidence. By following the recommendations drawn from the Decades of research on building muscle we can be guaranteed to get faster results. The first way to speed up results is by increasing training frequency, training intensity, and your training volume per session. Training frequency refers to the number of days per week that you work the same muscle groups. So if you only work each muscle in your body once a week, you'll have a lower training frequency than someone working each muscle 3 time a week. With training volume I'm referring to a combination of the total amount of sets and reps you perform for each muscle group. And intensity refers to the weight load you're using. You can think of the total amount of work your perform as frequency x sets x reps x weight load. Studies show that if your goal is to build more muscle we want to work on increasing the total amount of work performed over time as we adapt. One study compared the effects of working muscle groups 1 day per week using a split-body routine versus 3 days per week using a total-body routine. The total body routine 3 times a week had a significant advantage over the split training routine targeting each muscle one time per week. Those in the 3 time per week group experienced a 68 percent increase in quad thickness as well as much greater increases in forearm size and
    🔥 FREE 6 Week Body Transformation Challenge:
    bit.ly/lose-fat16
    ☝️☝️☝️
    Research:
    Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men
    www.ncbi.nlm.nih.gov/pubmed/25932981?report=abstract
    Single versus multiple sets of resistance exercise: a meta-regression
    www.ncbi.nlm.nih.gov/pubmed/19661829
    www.researchgate.net/publication/42345560_Single_vs_Multiple_Sets_of_Resistance_Exercise_for_Muscle_Hypertrophy_A_Meta-Analysis
    Intensity vs volume:
    www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/
    Periodization elicits better results than standard training:
    www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/
    Linear Periodization shows a slight advantage:
    www.ncbi.nlm.nih.gov/pubmed/22173008
    Dup Periodization Shows a Slight Advantage:
    www.ncbi.nlm.nih.gov/pubmed/21499134
    Dup Periodization Shows a Statistically Significant Advantage:
    www.ncbi.nlm.nih.gov/pubmed/11991778
    Dietary protein for athletes: from requirements to optimum adaptation (0.6 - 0.8 grams per pound ideal for muscle growth)
    www.ncbi.nlm.nih.gov/pubmed/22150425
    Research showing that when you cut you should try to have more protein;
    www.ncbi.nlm.nih.gov/pubmed/24092765
    Beyond the zone: protein needs of active individuals:
    www.ncbi.nlm.nih.gov/pubmed/11023001
    Very High Protein Diet (4.4grams/kg) versus high protein diet (1.8grams/kg):
    jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19
    Low intensity blood flow restriction training provides similar benefits to High intensity training:
    www.ncbi.nlm.nih.gov/pubmed/21900845
    Blood flow restriction while walking vs Low Intensity Walking
    www.ncbi.nlm.nih.gov/pubmed/16339340
    Blood flow restriction with low intensity resistance training vs Low Intensity resistance training
    www.jstage.jst.go.jp/article/ijktr/1/1/1_1_6/_article#article-overiew-abstract-wrap
    100 Study Review on Creatine:
    www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/
    Creatine and Hair Loss:
    www.ncbi.nlm.nih.gov/pubmed/19741313
    32 Study Review of Protein Powder:
    www.ncbi.nlm.nih.gov/pubmed/25169440
    Whey Protein and animal based protein beats out plant:
    academic.oup.com/jn/article/145/9/1981/4585688
    Combining whey protein and creatine
    www.ncbi.nlm.nih.gov/pubmed/11591884

Comments • 1 108

  • Sathish Sathish
    Sathish Sathish 19 hours ago

    Fuck bulshit video this will you take into hospital I promise

  • mohamed abdullah

    if im working out 3 to 4 days per how do i same muscle twice?! is that even possible

  • Özgür AKPINAR
    Özgür AKPINAR Day ago

    03:40 fucking Steve Cook.

  • Sauna Mad Man
    Sauna Mad Man 2 days ago

    Damn I keep learning and getting swole! Thanks for the useful tips!🥇

  • Cian Mcguinness
    Cian Mcguinness 4 days ago

    Is creatine the best way to bulk up when your skinny and trying to size up and show muscle

  • Basavaraj Inchal
    Basavaraj Inchal 4 days ago

    I'm week

  • Basavaraj Inchal
    Basavaraj Inchal 4 days ago

    Pls bro respond me

  • Basavaraj Inchal
    Basavaraj Inchal 4 days ago

    No money how can BLD my body bro

  • Matt Wheeler
    Matt Wheeler 5 days ago

    It really isn’t hard... I used to be an extremely skinny little bitch and hated my body so I started simply going to the gym 4-6 times week working all of my body parts in sets of chest/triceps then the next day biceps/legs then the next day shoulders/back and simply rinse and repeat. Obviously dieting is very important but all I do is attempt to eat as many calories as I can go put on weight whether it be Taco Bell runs or chicken breast and protein shakes. I’m currently 17 and have been doing it for about 9 months now and have completely changed my view on my body. I mean I’m in no means big but I’m extremely lean and have a great six pack and I’m overall happy with my body. All I do now is continue to go to maintain my hard work. What motivates me to keep going is to get away from my parents and better myself for a confidence boost. Also I’d recommend going on creatine for a short period of time for extra muscle and size growth. I know people say it’s bad but it only harms you if you take it for years and years on end. Literally do what I did and you’ll do fineee with the ladies especially 😂 I mean I get shit from my yoked gym buds for being a lil thin but they’re just too muscular and dumb looking at this point lmao. The goal (in my opinion) is to get the ideal body to impress and have confidence with woman and I really don’t give a flying fuck about what dudes think of my body cuz I ain’t gay. And I’ll tell ya girls are no offense sorta clueless to it because they really think I’m huge when in reality I’m small in the gym realm. Just thought I’d share my story and honestly if you’re feeling depressed or unhappy with your body YOU CAN CHANGE IT SO EASILY I PROMISE you just do as I did and you’ll be extremely happy just like I am! (: and I’m not expert just sharing a person story that really changed my life and made me the much more sexier version of myself we see today lol. Anyways thanks for reading this if you did and GET FITTTT You got it! One last thing lol if you are stuck on how to workout properly and shit get a buddy who is knowledgeable to go with you like I did or research the fuck out of chest/arm/ab/shoulder/back/leg workouts on RU-clip and you’ll literally be a pro in a few short months. The more you go the easier it becomes to go honestly now I can’t live without it😂 oh and once you become a gym junkie invest in chalk to strengthen grip, gym merch obviously to brag about how fit you are, and great (preferably wireless) headphones to workout with. It’s actually insane how much music can change a workout cuz I listen to a lot of rock and EDM when I workout and shit gets me wildddddddd and hyped. Also try pre workout because that shit is helps get your pumped the fuck up to workout😂 but never and I mean NEVER do steroids no matter how desperate you are because that shit will fuck you uppppp like who wants small balls or extreme acne. I love how I’m still rambling wtf ummmm remember take douchey selfies and send them to girls on Snapchat when you’re at the gym it’s very important. Also buy hella thin clothes so that shit makes you look wayyyy bigger than you already are. Sleep is also very important for muscle building so attempt to get a good 6-8 hour rest. Ok last thing I promise leave a comment on your thoughts of my schedule please I’m curious as to knowing if I’m a genius or an absolute dumbass. So any brilliant gym enthusiasts please correct me if I’m wrong I want to gain knowledge. And last thing the gym is now my favorite place to escape and take my mind off real life problems similar to how people read books and shit to take their minds off stuff. I mean reading is dumb af and why read when you can go to the glorious house of gains to better yourself. And for me the chest improvement has been my biggest motivator because I used to just have a Bonny little chest but not that’s shits like a legit tit due to all the muscle build up... I went from benching 105lbs on September 3, 2018 to benching 170lbs on September 3, 3019. That may seem like a shity improvement and i get that but my chest is already so Much bigger than it was before and that’s I care about is looks not necessary strength. I mean yes strength is important but I feel looking better is more important and honestly the strength slowly but surely comes along with it. Remember to never work out the Same bodypart multiple days in a row because they need to rest and rebuild to grow bigger and stronger so try hitting each category of muscle 2-3 times a week but NEVER the same ones in row. Oh they say going too much is bad which is extremely true so always give yourself at least 1 rest day a week if not more. So in my scenario I’m basically doing a long long long long term lazy bulk because I lack the will power to diet that much like eating 5,000+ calories a day is a huge challenge for me. All I do is try and best and attempt to maintain as best as I can and I slowly but surely will continue to slowly grow. Oh another thing there’s this thing called noob gains and WOW that shits a blessing so somebody who has never lifted a weight in their life starts lifting they will exponentially grow strength and size for about a year (like I did) do to the introduction to lifting. However it unfortunately slows down but at that point you should honestly just try and maintain a healthy and lean body. I mean if you play football or some shit and are a linebacker BULK TF UP but if you’re anything like me staying lean and thinner is the better and sexier way to go. And getting to muscular is disgusting so don’t overdue it chicks will look at you in disgust if you look like a dried up dog terd. I’m sorry this is so long I took some ADHD medicine and I’m so into this shit right now😂 ummm never give up on the gym once you start going because it eventually becomes a night and day thing where you don’t even think about it (such as taking a leak) so my advice to skinny guys is develop a good chest thicken your arms up and personally my worst flaw as of right now is to beef your shoulders up because mine are still a bit Bonny (not horrible but not great either) for benching it is recommended you can at least bench your body weight which is easy for me since I bench ~170lbs and only weigh about 145-150lbs. And if you’re scared to enter the gym as a fat fucking slob or a skinny anorexic pusssy it doesn’t matter I did the same thing and shit doesn’t matter. Most people in gyms aren’t in shape anyways and are trying to better themselves which is incredible. If you’re overweight just stick to cardio until you’ve lost practically all of it then switch over to lifting weights. Skinny guys just go right into lifting (an amazing advantage for skinny guys) and since I’m still on the thinner side I ignore cardio altogether which is probably bad but who gives af I’m not tryna look like small guy because cardio will burn not only fat but also muscle and the more muscle you lose the thinner you become. I spend typically and hour on a short day to about 2 hours on a long day at the gym and hit abs everytime I’m there now. Hit abs along with the other 2 body parts you’re working out that day and you’re set. I also typically go to the gym at night since it’s wayyy less crowded and a lot calmer. If you go midday it’s always crowded and a hassle to focus (for me at least) but honestly fellas if you’re still reading I can’t thank you enough it’s actually awesome you read that essay I typed but just do as I said above and you’ll see results. Also I’m not claiming to be a expert I’m still rather stupid in the gym world but shit this process worked great for a Skinny skinny guy like myself 🤷🏻‍♂️ I was like 115lbs entering high school and now I’m about 150lbs in senior year which is still pretty light I know but it’s a hell of a lot better than I was before. I’m also 6’1 so the weight distributes pretty thinly lol. To end it all off I’d like to give my final tip being your confidence and overall happiness level will skyrocket if you start going to the gym like I did like man I used to be such a freakin beta male but damn now I walk everywhere like I own the mofo joint lol. You don’t gotta be as big as friggin Arnold Schwarzenegger to feel good or confident trust me. Having a lean and good six pack with a well developed chest/arms will be plenty and if you choose to continue to rapidly grow by all means do so. Anyways I really really appreciate this if you read the entire thing and leave a comment down below in regards to my freaking marathon of ranting lol. Thank you all and goodluck on your gym shenanigans- Matt Wheeler OK LAST THING I SWEAR if you want to also gain confidence besides the working or aspect check out Alpha M and based Zeus on RU-clip these guys will make you the fucking omega I swear😂 fitness, style, body language skills, communication skills, first date skills, picking up girls skills, dating skills, dating advice, nutrition do’s and donts, grooming skills, hairstyle skills, YOU name it these guys will hook you tf up with extremely accurate and full proof knowledge. Ok ok I’m done thank you💘

  • The Fist of God
    The Fist of God 5 days ago

    i work all the muscles five days{usually} of the week,only with weight i can manage and control correctly,and works pretty well for me.

  • keep it ambitious
    keep it ambitious 5 days ago +1

    So by my senior year I'll be built nice

  • SubscribeItWontHURT
    SubscribeItWontHURT 6 days ago

    U have my sub dude. Keep pumping these knowledges out man . Respect !!!

  • SubscribeItWontHURT
    SubscribeItWontHURT 6 days ago

    This is one straight to the point video i’ve ever seen

  • Roy Ortiz
    Roy Ortiz 7 days ago +1

    Can I use creatine if I have gone to the gym for 1 month and I just turned 16 years old 2 weeks ago?

    • Factor - Comeback?
      Factor - Comeback? 6 days ago

      I just turned 17, I don’t think you should take supplements or drink shakes just yet. I did and my skin broke out badly and I didn’t feel good. Just eat more.

  • E C
    E C 8 days ago +2

    Creatine shot my blood pressure way up. You need to find balance. Walmart has a BP machine. I stop taking creatine. Took more Vitamins like A, D and magnesium and potassium. Worked just as good as creatine.

  • Jhonatan palacio
    Jhonatan palacio 9 days ago

    YOU ARE FUCKING FREAKING AWESOME DUDE!!!
    ALL I NEED TO KNOW IN 1VIDEO. GOD BLESS YOU

  • Unknown Designer
    Unknown Designer 11 days ago +3

    Can you snort them powders?

  • Ryan
    Ryan 12 days ago +1

    Do all of your videos need to be over 10 mins???

  • Zharas Kerimbay
    Zharas Kerimbay 12 days ago +4

    Building muscles are easy and faster for black guys.

    • Jacob Sydney
      Jacob Sydney 8 days ago

      Agree by there's also another way of doing it faster to all race

    • CorrectedYou
      CorrectedYou 9 days ago

      Lmao is it scientifically proven? If not then don’t say nun lmao

    • Shaikh Mohammad Oais
      Shaikh Mohammad Oais 10 days ago +3

      True

  • Chaotic AMV
    Chaotic AMV 15 days ago +2

    We get it everyone
    Steroids
    Shut up nobody cares

  • ZiggiesAquatic Exotics

    You have a micro bird aka baby penis lol sorry bruv

  • WhySoRandom
    WhySoRandom 16 days ago

    funny how he keeps mentioning that its for naturals even though people that take steroids have to still train hard and watch their nutrition. steroids help but don't just magically make muscle appear...

  • andrew iniguez
    andrew iniguez 16 days ago

    Where’s the best from at the end lol

  • ANTONIO BARRAGAN
    ANTONIO BARRAGAN 17 days ago

    Great video on my way to buy protein and creatine 😎

  • Thedarkbat08 Playz
    Thedarkbat08 Playz 19 days ago +5

    TIP to build muscle

    Use Steroids.

    • Bill Gates
      Bill Gates 12 days ago

      thats literally most of the massivr guys u saw in this video steroids and human growth hormone

  • Chris
    Chris 19 days ago +1

    im currently on the workout when I'm bored routine.... I work out a lot now

  • Arshia Slmn
    Arshia Slmn 21 day ago

    This was such a great research based informative video with lots of useful tips.
    I took notes to prevent confusion due to lots of info.

  • Ford Army
    Ford Army 21 day ago

    Try sprinting for 6 seconds to signifantly increase your testosterone levels. Try eating one heard boiled egg including the yolk to raise testosterone. Through a complex process that I’m not even going to attempt to describe, our testicles’ Leydig cells convert cholesterol into testosterone. That’s right, cholesterol is the building block of testosterone.

  • Ford Army
    Ford Army 21 day ago

    If you drink protein shakes then it won't hurt to eat one piece of toasted bread and one hard boiled egg before downing your protein shake. This is a clean diet and vegan gains.

  • SnipeGod 2125
    SnipeGod 2125 21 day ago

    Number 1: use steroids

  • Ford Army
    Ford Army 21 day ago

    If you knew that you were going to burn 100 calories from lifting weights and you were trying to build muscle mass and gain weight then it wouldn't hurt to consume 100 calories in carbs before workout because you are going to burn it off anyways. You could get the carbs from sugar and lemon juice or 2 pieces of bread. The insulin spike maybe a problem so whole wheat bread maybe the answer.

  • Ford Army
    Ford Army 21 day ago

    You burn at least 480 calories by sleeping for 8 hours. If you want to maintain gains and body weight then it wouldn't hurt to eat 480 calories before sleeping because you are going to burn it off anyways. If you are building muscle mass and trying to gain weight then it wouldn't hurt to pile on 480 calories by eating a meal with macaroni and cheese and tomato sauce and chicken and a whole boiled egg. Ration it to cover just 480 calories if you are trying to stay lean. Half your gains are when you sleep and you are wasting your time working out and not eating before sleeping. That's the truth. Take in then knowledge of getting calories from carbs or fat or protein or all of the above.

  • Strength Training
    Strength Training 25 days ago +2

    Simply straight to the point with good, quality content.

  • Lucas Cortes
    Lucas Cortes 26 days ago +2

    Basically if you want bigger muscles, work out more and harder

  • Zeuza CR500
    Zeuza CR500 26 days ago

    The Wieder method.

  • Carvaan Motivation
    Carvaan Motivation 27 days ago +2

    Too much knowledge...
    I can't handle.

    • KushKid TV
      KushKid TV 23 days ago

      Ikr. Just Get It Overwith Already

  • Saiyan Legacy
    Saiyan Legacy 28 days ago

    Guys something I just want to clear,by doing 2 body parts in 1 week he doesn't mean that you have to do all of it in a week, he wants to say is the if you Did chest on Monday so you need to do chest again before Monday like Saturday or Fri.

  • Bryan Akel
    Bryan Akel Month ago

    Very good and informative video

  • Naughty adventures of mcBrouhaha in a vacuum

    Ok but I'm allergic to whey and diary products. I feel lathargic to the point I can't read my phone screen. Any tips what proteine power supplements I should take?

  • ZEDmain Giatas
    ZEDmain Giatas Month ago +19

    i speed up the video 2x so i can build muscles 10x faster

  • Desi Rocker
    Desi Rocker Month ago +1

    Basically, put in more work.

  • Tonybotz
    Tonybotz Month ago

    Holy shit your bending my ears with this Bullshit, 5 times faster, really? That better then steroids... cmon bro it all has to do with your genes and age plus testosterone level,,, save that science for those who believe it. I get results just doing push-ups at home and have more muscle then that. Like I said genes

  • Mister Pro
    Mister Pro Month ago

    I’m 13 I lift 10kg and I lift 3 sets of 40 reps is that good?

  • Monica Perry
    Monica Perry Month ago

    Blood flow restriction sounds dangerous. 👎

  • Dalton Davis
    Dalton Davis Month ago +1

    Jeez, would you insecure, overly obsessive people quit worrying about the clips in this vid, I'm fully convinced that he doesn't believe these people are natural .. jeez, do your own research of it bothers yall that bad. And of course, put in the work and find out for yourself.
    GET TO WORK

  • Andrew Jones🈷
    Andrew Jones🈷 Month ago

    Good information but so confusing

  • weird dress code
    weird dress code Month ago +1

    I'm 6,4 and 170lbs I'm trying to gain 70lbs in the next 4/5 years to be a solid 240 and yes I know I'm not expecting to be shredded to the bone

    • Poopyhead
      Poopyhead Month ago

      I'm in the same boat man I'm 6'4 and was 160 like a week or 2 ago but was an alcoholic and an avid weed smoker. I'm choosing to change and go sober and leave that behind me. For the past 4-5 days I've eaten at least 200 grams of protein a day and working out legs, and back one day and chest, arms and abs the next day on repeat but i just went on the scale and I'm now 150. What do I need to do to fix this? Obviously you're In the same boat so I doubt you know but do you have any tips at all?

    • weird dress code
      weird dress code Month ago

      That One Random Guy I also look like a stick Iv a basketball player body long limbs

    • That One Random Guy
      That One Random Guy Month ago

      Adam William 6’2 160 I look like a stick

  • Gabriel Martinez
    Gabriel Martinez Month ago

    Umm this video is not good at all... I’m confused. Fuck it I’m just going to McDonalds.

  • Francis Sullivan
    Francis Sullivan Month ago

    TRUMP runs our country like this

  • Sgt. Frank
    Sgt. Frank Month ago

    Morale of the story: Bro splits are garbage unless you’re on the juice.

  • Naheem Akhtar
    Naheem Akhtar Month ago

    Over training

  • Souptik Ferdinand Gupta

    If you start weightlifting early in life. Like during teenage years then you will gain muscle mass rapidly and this gain will remain for the rest of your life.

  • Sloth Armstrong
    Sloth Armstrong Month ago +1

    Should I cut weight first then try to build muscle through a high caloric intake and heavy lifting or can I do the caloric eating from the get-go?

    • Phrxzyy
      Phrxzyy Month ago +1

      Might be a good idea to cut weight first so you can see your gains. If you dont and you have a decent amount of extra weight you might get discouraged thinking that you arent gaining any muscle but you just cant see it

  • William Aleman
    William Aleman 2 months ago

    Is It me or when your around hunks you feel the need to be cocky or have an attitude? Even though its not you?

  • EJ'S GARAGE
    EJ'S GARAGE 2 months ago +1

    When I saw Ivan Grago in the video, the video must be legit 😂

  • Jesse Ringle
    Jesse Ringle 2 months ago

    Thank you for the advice. Also, thank you for being well informed.

  • Finfante
    Finfante 2 months ago +2

    I just read the comments after watching this video. I'm so confused. This was one of the best, helpful, and informative videos I've seen regarding this subject in a long time. What is so confusing and frustrating to you people?

  • Finfante
    Finfante 2 months ago +5

    This was an extremely well spoken, informative, and clear video. Genuinely, thank you.

  • wkliiroriro 5oororor393

    Like zac efron with 5%body fat lol

  • Fyodor Smirnov
    Fyodor Smirnov 2 months ago

    Took him 8 years to be muscular? lol