How to build muscles quickly and easily

A recent survey in the UK looked at the idea: What does the perfect male body look like? Answer? It depends on who you’re talking to. If you ask a woman, it quickly becomes clear that women are more inclined to forgive isolated imperfections such as abdominal fat or a little hair loss. Men, on the other hand, imagine the ideal man as such a muscular creature that even some competitive athletes would find intimidating. Giant biceps and triceps, washboard stomach (natural) and thighs like tree trunks are typical descriptions.

Conclusion: Men experience more pressure with regard to their body size than what would actually be appropriate – at least if you take women’s expectations as a yardstick. Nevertheless, it is quite unlikely that this finding will prevent men from wanting larger muscles. There still seems to be a subconscious connection between masculinity and muscular appearance. So for many men, the question is: How do I quickly gain muscle mass – without living unhealthily?


Some fitness beginners don’t believe it, but an appropriate diet can make up to 50 percent of the recipe for success. Without the right nutrients, even the ideal training plan will be useless. For muscle growth, the body needs a lot of protein. The amino acids it contains are needed to repair the small cracks in the muscles that appear during training. Good sources are: Eggs, tuna, whey powder and chicken breast.

Training Intensity

If you only spend a few minutes in the gym, you can hardly expect the muscles of a bull. The intensity of the training plan is a decisive factor in muscle building. If you train in low performance ranges, endurance is promoted. In order to gain muscle mass, you have to load between 70-80 percent of the maximum load on the dumbbells.

Also try to vary the exercises every two to three months. At some point the body will get used to the most strenuous exercises. This avoids stagnation.

Training frequency

The third pillar of a good muscle building strategy is the training frequency. To achieve a noticeable effect at all, you have to go to the gym at least twice a week. If you train only once a week, you will have done something for your general health – but you won’t see a strong increase.

Also make sure to take breaks between training sessions. The real muscle gain happens during the recovery phase and not in the gym. So the body needs rest to repair the cracks in the muscles. If you train constantly, the muscles will be torn open again and again without being able to grow afterwards.

Timing is everything

Training too late in the evening is not advisable. After training, your muscles still need energy and important nutrients so that regeneration can take place as quickly and smoothly as possible. Try to consume complex carbohydrates such as bananas or other fruits directly after training.

The timing of training is also important for sleep. In order to have a restful night’s sleep, you should stop eating about two hours before going to sleep because of digestion. This is essential for muscle building, because sleep is important for the production and release of testosterone, which in turn strengthens muscle building.

Be patient with yourself

As a rule, newcomers experience relatively greater changes in muscle mass than experienced people who are longer in the process. So be patient if, after a while, you don’t gain as much as you used to.

Muscle build-up is also strongly related to your hormone levels. Those who naturally produce a lot of testosterone will gain muscle mass more easily. That’s why men can build muscle mass two to three times faster than women.

Apart from that, some people are simply so-called fast gainers (they experience growth faster) while others are hard gainers (they can count on slow muscle growth). This does not necessarily mean that you are powerless in view of your initial hormone situation. Use exercises that require as much muscle mass as possible. This stimulates testosterone production. And who knows, maybe you will reach the “ideal male body” faster than you think.

And so it goes on now

Building muscles quickly is not witchcraft. If the right traffic lights are on green, you will be able to turn on the turbo. Make sure that you

a) always increasing yourself and giving your muscles a new stimulus,

b) you eat enough so that the body can actually build muscles, and

c) you recover enough so that the body can perform the correct processes.

If you agree with these three points, you will build muscles faster than you can see.