If you want to know how to build muscle quickly, then you’re going to like this post.
But first: Today, I released a FREE Muscle Building Video called “The 7 Deadly Sins of Muscle Building” and you can watch it totally free (and sign up to my “hot list” to get more free stuff!) by clicking here.
Now back to the article 
These three tips will help you build strong muscles quickly
Tip 1: Make it Short and Sweet
Your workout should not last more than one hour. At about 30 minutes your muscle building hormones (testosterone, human growth hormone, IGF-1, etc) are all peaking… at 45 minutes they stabilize… and after one hour they actually DROP lower.
You don’t want those hormone levels to drop, so get in and out of the gym in 1 hour or less (30 minutes to 45 minutes is best) One way to do this is by using more weight and less reps and sets. Also, using exercises that work many muscles at one time will benefit you the most and cut back on your total workout time. The most common are deadlifts and squats which also help you develop coordination and all around stability. The DoubleYourGains’ 3-5 program is a good short/sweet program.
Tip 2: Eat Healthy
You probably don’t need a full fledge diet to develop muscle. However you need to provide your muscles with certain amounts of protein, carbohydrates, and fat. A good plan to eat around is 40% protein, 40% carbohydrates, and 20% fat. Foods like fish, eggs, chicken, and beef are good sources of protein. Carbohydrates include vegetables, fruits and whole grain sources like oat meal. Good sources of fats are basic oils, for example fish oil and olive oil. There are also many other foods you can consume to get these nutrients. Check out my article on eating clean for some more quick guidelines.
Tip 3: Take It Easy
You must be able to give your muscles a break and time to rebuild. This is done with sleep. 8 hours of sleep a night with naps (if possible) during the day will be the most efficient way to let your body build muscle quickly. Also, the less stress your body and mind has, the more it can concentrate on building your muscles… so don’t sweat the small stuff and meditate or something.
Using these tips will give you the right foundation to build muscle quickly.
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{ 4 comments… read them below or add one }
Hey Caleb,
These three tips are the answer and seem very simple but they’re tough in application. For example, I’m trying to get out of the gym in under an hour, but even with HIIT and lifting, it just seems to take more than an hour. I’ve tried tweaking it by incorporating Craig Ballantyne’s turbulence training in addition to compound exercises. It’s not like I’m working out for two hours, but I’m not in that 30-45 minute range. Thoughts?
Thanks for the post!
All the Best,
Andrew R
@ Andrew: Hey buddy, great question and one I know a lot of people have so I answered it with my newest blog post: http://doubleyourgains.com/how-to-workout-faster
in your program it says lift 3 times a week
does that mean benchpress squat and deadlift 3 times a week like this
monday
bench
squat
deadlift
wednesday
bench
squat
deadlift
friday
bench
squat
deadlift
isn’t this bad for recovery also when training for strength can you train the same body part 3 times per week.
for example squat mon wed and fri
any feedback would be greatly appreciated
As long as the sets/reps are low, you can train VERY frequently and recover because you're training your central nervous system. Some world class soviet teams bench 7 times per week.