If you are a skinny guy and you’re struggling to build muscle at the gym then it’s time to buckle down, sip a protein shake and read this article. Why you ask?
Because I’m going to show you the FASTEST & BEST Training Method for Maximum Muscle Gains – And you going to achieve those results in record breaking time. Sound too good to be true? Well it’s not because im going to show you how to build muscle fast at the gym in today’s article – with just 1 simple switch to your training.
Everyone assumes & believes that doing your Typical “4 Sets of 8 Reps” Bodybuilder style of training – where you train each muscle group 1 time per week is the best way to train for muscle growth.
But is it really? Uh, I think not!
How to build muscle fast starts with looking at the science of the human body, and training a muscle group once per week is NOT the best way according to recent scientific literature.
If you take a quick look around your local gym you will find that most people actually don’t look overly impressive with their physiques. Even the people that have been training for 5+ years. Now there could be a number of reasons as to why they are not building muscle fast even though they are in the gym each day.
- Poor Diet Choice
- Poor Mind Muscle Connection
- Skipping Leg Day
- Too Little or To Long Rest Periods between Sets
- No Progressive Overload
But I feel that one of the most crucial factors why you or any other person training for that fact is not making incredible gains…and that is training Frequency!
When it comes down to it Frequency is how often a muscle group is being stimulated – and is one of the single biggest factors to you building muscle fast in the gym.
There was a study done to find out exactly how many days a week a person should train a muscle for optimal muscle growth and what they found was incredible!
The study was lead by Brad Schoenfeld who took a look at a meta analysis of 10 different research studies. And these research studies were doing the exact same exercises, the exact same total volume and identical rest times between sets, the only differential variable was the Training Frequency between them.
I am going to give you the exact number of days per week that you should be training a muscle group per week for maximum muscle gains.
I can promise you that if you use what I am about to teach you and implement it into your training you will be able to pack on muscle mass faster than ever before!
While there definitely is a case for each different scenario where people do see results, this frequency cycle is still proven to be the overall most effective. Watch the video where I explain why Training A Muscle 1-2x Per Week is Killing Your Gains if you want a more detailed breakdown!
Now for the results of the study!
The group that trained a muscle group 3x per week gained more muscle mass than the other members of the study doing the exact same amount of volume.
What this means is instead of doing 9 Sets of Bench Press on International Chest Mondays and then not training Chest again till the following week Monday is less beneficial for muscle growth rather than doing 3 Sets of Bench Press 3x Per week.
When you think about it it makes a lot of sense…
You are able to stimulate each muscle group with a much heavier resistance through this type of training during each workout because your volume is broken down into 3x per week.
And there is also even more science that supports this type of training split!
You have this thing called a muscle building signal. Muscle Building Signal put simply is described as a signal that your brain sends to your body that your muscle has been broken down (Through exercise) and now needs to grow in order to adapt to the damage.
After training, your muscle building signal is elevated within your body for that particular muscle group & that muscle building signal then peaks around 48 hours after you train – however, after around 48 hours after training your muscle building signal for that muscle group then starts to go down.
Now imagine you don’t train that muscle group until the following week, that means that for the rest of the week you have a very low muscle building signal then in that specific muscle group. Now compare that to if you trained that muscle group 3 days per week, your muscle building signal within that muscle group is going to be highly elevated throughout the week.
And that’s what I want you to do! Follow a training split like the example below and train each muscle group 3 days per week and your muscle building results are going to explode!
3x Per Week Training Split Example:
- Monday – Full Body
- Tuesday – Rest
- Wednesday – Full Body
- Thursday – Rest
- Friday – Full Body
- Saturday – Rest
- Sunday – Rest
The training split given above is just an example of how you could break down your training split into training each muscle group 3x per week and giving your body enough rest to recover from the intense training split.
Found this article about how to build muscle fast useful? You are going to love the world’s largest exercise directory we have on our site where you can find tons of awesome exercises for every single muscle group.
I’m Troy and I’m the creator of SuperHuman You and Co-Founder of Alpha Lion.
I created SuperHuman You to give you access to the most cutting edge information so you can reach your body goals as fast as humanly possible.
I’ve been obsessed with training since 2005 when I attended IMG Academy and got to train alongside NBA, NFL and Olympic Gold Medal winning athletes.
Now I’m on a mission to transform as many lives as possible and I’m so excited you found us!
I’ve been fortunate enough to train alongside and pick the brain of some of the best pro athletes, bodybuilders and trainers in the world – and this site represents over 15+ years of insights from the world’s best.
Want more gains? Here are a few suggested actions:
Head over to the world’s largest exercise database for a wide variety of unique exercises for every muscle group
Visit our Youtube Channel where you can watch Balloon Method™ workouts for Every Muscle Group.
Check out Alpha Lion so you can learn more about 1 of the fastest growing fitness lifestyle companies in the world and stack up on the best science-backed supplements.