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9 Scientifically Proven Ways to (Quickly) Build Muscle

Patience is overrated—especially in the weight room.

Sure, change takes time, but if you’re vying for muscle growth and aren’t seeing obvious size increases from month to month, it’s a sign that your approach is off. And a workout is a terrible thing to waste. Plus, even if you are seeing progress, there’s no reason you can’t see more.

How do you rev up your results? Here are nine ways.

1. Increase Your Training Volume


Training volume—your number of reps multiplied by your number of sets—is a primary determiner of hypertrophy (aka muscle growth). And to increase volume, you may actually need to go lower in weight than you might guess.

“Compared to training for strength, intensity is going to drop during the hypertrophy phase of a program, with intensity sitting between 50 and 75 percent of the person’s 1RM, the maximum weight he or she can lift for one rep,” says Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York.

To get the volume your muscles need, she recommends performing each of your lifts for three to six sets of 10 to 20 reps.

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