How to Build Muscle Twice As Fast (ACTUALLY WORKS)

Summary

This video script debunks common gym myths and offers four scientifically-backed methods to accelerate muscle growth: focusing on recovery through proper diet, adequate sleep, and stress management; working smarter by optimizing training techniques and choosing exercises that emphasize muscle stretch; pushing harder with increased workout volume and intensity; and a brief, tongue-in-cheek mention of steroids, which are not recommended due to health risks. The script emphasizes the importance of natural muscle building for long-term gains and satisfaction.

Takeaways

• 💊 Steroids are jokingly mentioned as a way to speed up muscle growth but are not recommended due to health risks.
• 🏋️‍♂️ Muscles actually grow during rest, not in the gym, where workouts only provide the stimulus for growth.
• 🍽️ Diet is crucial for muscle recovery and growth; consuming enough calories to maintain or slightly gain weight is ideal.
• 🥚 Protein intake is vital for muscle building; aiming for 0.8 grams of protein per pound of body weight is suggested.
• 💤 Sleep is as important as workouts for muscle growth; getting 7-9 hours of quality sleep can significantly impact muscle recovery.
• 🛌 Sleep quality impacts muscle growth; studies show better sleep leads to faster muscle gains compared to inadequate sleep.
• 🧘‍♂️ Stress management is key to recovery; prioritizing de-stressing activities can improve workout quality and recovery.
• 🏋️‍♀️ Training technique matters; controlling weight with a 2-8 second rep speed and full range of motion optimizes muscle growth.
• 🤸‍♂️ Exercises that challenge muscles more in their stretch position tend to lead to more growth, as supported by recent research.
• 📈 Increasing training volume can enhance muscle growth, with a sweet spot of around 10-20 weekly sets per muscle.
• 🚫 Pushing past the point of failure in sets can yield additional growth, but it's important to balance this with recovery capabilities.
• 💪 Working smarter, not just harder, is emphasized; combining proper recovery, technique, and exercise selection can speed up muscle growth naturally.

Q & A

What are the four scientifically proven ways to speed up muscle growth mentioned in the script?

The script mentions improving recovery, working smarter, working harder, and using steroids as the four ways to speed up muscle growth. However, it strongly advises against using steroids due to health risks.

Why is recovery important for muscle growth according to the script?

Recovery is important because actual muscle growth happens when you're at rest, not during the workout. Improving recovery helps to provide the body with the necessary energy and resources to grow bigger and stronger.

What role does diet play in muscle recovery and growth?

Diet is crucial for providing the body with enough energy for workouts and the resources needed for muscle growth afterwards. Eating enough to maintain or slowly gain weight is ideal for maximizing muscle growth.

How much protein intake is recommended daily for muscle growth based on the script?

The script suggests taking your body weight in pounds and multiplying it by 0.8 as the minimum target for daily protein intake to support muscle growth.

What is the significance of sleep in muscle recovery and growth?

Sleep is vital as it aids in recovery and muscle growth. Studies have shown that inadequate sleep can lead to less fat loss and more muscle loss, while better sleep quality can accelerate muscle growth by about 30%.

How does stress impact muscle recovery and growth?

High stress levels can hinder recovery and negatively affect workout performance, leading to slower muscle growth. Prioritizing stress reduction through activities like video games, meditation, or spending time with loved ones can help improve recovery.

What is the recommended training technique for maximizing muscle growth in each set according to the script?

The script recommends controlling the weight, taking around 2 to 8 seconds to perform each rep, and using a full range of motion, especially during the stretch part of each exercise, to maximize muscle growth.

What is the role of exercise selection in muscle growth?

Choosing exercises that challenge muscles more in their stretch position can lead to more growth. The script suggests that exercises which provide a better stretch can significantly enhance muscle development.

What does the script say about the relationship between training volume and muscle growth?

The script indicates that increasing training volume by doing more than 10 weekly sets per muscle can lead to faster growth, but only up to a certain point, beyond which it may become counterproductive.

How does training intensity affect muscle growth according to the script?

Training intensity, as measured by taking sets close to failure, can significantly increase muscle growth potential. Each additional rep beyond the fifth rep from failure can yield about 5% more growth.

What is the script's stance on using steroids for muscle growth?

While acknowledging that steroids are the quickest and most effective way to gain muscle, the script strongly advises against their use due to the numerous health risks and side effects associated with them.

What additional resource is offered at the end of the script for those looking for a comprehensive fitness plan?

The script offers a link to builtwithsize.com where viewers can take a quiz to create a personalized fitness plan designed to transform their bodies quickly.

Outlines

00:00

💪 Maximizing Muscle Growth: Recovery and Nutrition

The first paragraph emphasizes the importance of recovery and nutrition in muscle building. It debunks the myth that muscles grow in the gym, explaining that growth occurs during rest. The speaker suggests focusing on three main recovery areas: diet, sleep, and stress management. Diet is crucial as the body needs energy for workouts and resources to grow. Eating enough to maintain or slightly gain weight is recommended, with a daily calorie intake calculated based on body weight and activity level. Protein intake is highlighted as essential, with a suggested daily intake calculated as 0.8 times body weight in pounds. Sleep is portrayed as more beneficial than extra workouts, with studies showing that inadequate sleep can lead to muscle loss. Stress levels are also discussed as a factor affecting recovery, with the speaker sharing personal experiences and strategies for de-stressing.

05:01

🏋️‍♂️ Working Smarter and Harder: Training Techniques and Volume

The second paragraph discusses strategies for working out to build muscle faster. It starts by recommending controlled weight training with a focus on the stretch part of each exercise for maximum muscle growth. A list of exercises that emphasize the stretch position is provided. The paragraph then explores the concept of 'Brute Force' by increasing training volume, citing a 2017 meta-analysis that supports more growth with over 10 weekly sets per muscle. However, it warns against excessive volume beyond 20 sets per muscle, as it may become counterproductive. The speaker also talks about the benefits of training to near failure for additional muscle growth, but advises against combining high volume with high intensity due to recovery challenges. The paragraph concludes with a brief mention of steroids as a quick but risky method for muscle gain, suggesting that natural methods are more rewarding despite being slower.

Keywords

💡Muscle Growth

Muscle growth refers to the process of increasing muscle mass, which is the primary theme of the video. It is achieved through a combination of exercise, nutrition, recovery, and managing stress levels. The script emphasizes that muscle growth occurs during rest, not during the workout itself, and highlights the importance of diet, sleep, and smart training techniques to facilitate this process.

💡Steroids

Steroids are mentioned in the script as a way to speed up muscle growth, but it is quickly clarified that they are not recommended due to health risks and side effects. The video uses humor to dismiss steroids as an option, reinforcing the message that natural methods are preferable and safer for building muscle.

💡Recovery

Recovery is a key concept in the video, defined as the period when muscles repair and grow after being damaged during workouts. The script suggests that improving recovery is essential for faster muscle growth, with a focus on diet, sleep, and stress management as the main areas to enhance recovery.

💡Diet

Diet is discussed extensively in the context of muscle growth, with the script emphasizing the need for sufficient energy and nutrients to support both workouts and muscle repair. The video provides specific advice on calorie intake and protein consumption, with examples such as multiplying body weight by 16 to 18 for daily calorie needs and 0.8 for daily protein intake.

💡Protein

Protein is identified as the building block of muscles. The script cites research showing the benefits of a high-protein diet for muscle growth, suggesting that consuming more protein can lead to significant muscle gains over time.

💡Sleep

Sleep is presented as a crucial component of muscle recovery and growth. The video references studies that demonstrate the negative impact of insufficient sleep on muscle preservation and fat loss, advocating for 7 to 9 hours of quality sleep per night to optimize muscle growth.

💡Stress

Stress is mentioned as a factor that can hinder muscle recovery and growth. The script shares personal experiences and suggests that managing stress through activities like video games, meditation, or spending time with loved ones can improve recovery and workout quality.

💡Training Technique

Training technique is discussed as a way to work smarter and build muscle faster. The script describes the importance of controlled weight, full range of motion, and specifically stretching muscles during exercises to maximize growth.

💡Exercise Selection

The choice of exercises is highlighted as a strategy for working smarter. The video mentions research that supports exercises that challenge muscles in their stretch position, leading to more growth, and provides examples of such exercises.

💡Volume

Volume refers to the amount of work done during a workout, measured by the number of sets and reps. The script cites a meta-analysis that found a correlation between higher weekly sets and faster muscle growth, suggesting a starting point of 10 sets per muscle and adjusting based on individual response.

💡Intensity

Intensity is the level of effort during a workout set, with the script suggesting that pushing past the point of 5 reps short of failure can increase growth potential. It also warns against combining high volume with high intensity without considering recovery capabilities.

💡Failure

Failure in the context of the video refers to the point in a workout set where one can no longer complete another repetition with proper form. The script uses the concept of training to near-failure as a method to increase muscle growth, but also notes the importance of not overdoing it to avoid injury or overtraining.

Highlights

Scientifically, there are four ways to speed up muscle building, debunking common gym myths.

Muscle growth occurs during rest, not in the gym, emphasizing the importance of recovery.

Improving diet is crucial for muscle growth, suggesting a calorie intake calculation based on body weight and activity level.

Protein intake is identified as a building block for muscles, with a recommended daily intake based on body weight.

Sleep is prioritized over extra workouts for muscle growth, citing studies on the impact of sleep duration and quality.

Stress levels can hinder muscle recovery and growth, suggesting the need for daily stress management.

Training technique is highlighted, with a focus on controlled weight and full range of motion for optimal muscle stimulation.

Choosing exercises that challenge muscles in their stretch position can lead to more growth.

A list of exercises is provided that effectively work muscles in the stretch position for better results.

Increasing training volume can lead to faster muscle growth, with a recommended starting point of 10 sets per muscle per week.

The effectiveness of high-volume training is capped, suggesting a limit to the number of sets for optimal gains.

Training to near failure can maximize muscle growth potential, with each additional rep contributing to growth.

Balancing volume and intensity in training is crucial for recovery and avoiding overtraining.

Steroids are presented as the quickest way to gain muscle but with significant health risks.

A collaboration with industry experts to find the smartest way to build muscle is mentioned, promising additional strategies.

An all-in-one fitness plan is offered for a personalized approach to body transformation.

The video concludes with an invitation to watch a follow-up video and a reminder of the importance of working smarter.

Transcripts

scientifically there's only four ways to

speed up the painfully slow process of

building muscle and no I'm not going to

give you the typical gim BR advice or

secret tips just four ways that are

simple easy to do and proven to work

okay so here's the first thing you need

to do steroids just kidding don't do

that but I will definitely speak about

it later on now most people think that

your muscles grow in the gym but that's

not entirely true working out damages

your muscles and gives them a reason to

get biger but the actual growth happens

when you're resed which is why improving

your recovery is one of the easiest yet

most overlooked ways to build muscle

faster and there's three main areas of

recovery you should focus on the first

is your diet your body needs enough

energy to perform well in the gem but it

also needs the resources to grow bigger

and stronger afterwards now you can

definitely build muscle while losing

weight but if you want to maximize

growth the research is clear that eating

enough to at least maintain your weight

or even slowly gain about 1 to 3 lbs a

month is what's ideal now to get a very

rough idea of how many calories you'll

need to eat every day to achieve that

you can take your current body weight in

pounds and multiply it by anywhere

between 16 to 18 depending on how active

you are but what you eat every day is

also important the building block of

your muscles is protein so you need to

make sure you're eating enough of it in

fact a recent met analysis by nunz and

colleagues had subjects consume either a

high protein diet or a low protein diet

over over the course of 12 weeks the

high protein group gained 1.5 lb more

muscle over those 12 weeks now that may

not sound like much but 1.5 lbs of

additional pure muscle is huge

especially if you can get that just from

eating more protein and as for how much

protein to aim for based on the current

research I personally take my body

weight in pounds and multiply it by 0.8

that number is the minimum Target I aim

for every day and to easily hit that

I'll eat a protein Source in every

single meal Plus at least one scoop of

my own brand of protein powder which

gets me a whopping 29 g of protein alone

that said as important as nutrition is

another crucial part of your recovery is

sleep if I had to choose between extra

workouts or extra sleep for faster

muscle growth I'd pick sleep every time

one study published back in 2010 found

that dieters sleeping just 5 hours per

night lost 55% less fat and 60% more

muscle compared to those getting 8 hours

of sleep so instead of slimming down

their bodies were essentially

cannibalizing more muscle for energy and

Sleep Quality seems to be just as

important as well a recent 2020 study

had two groups do the same full body

workout routine and the only difference

was that one of the groups also got

lessons on how to sleep better after 10

weeks the Sleep group gained muscle

about 30% faster so for me personally

even if this means sacrificing some of

my workouts or cutting out my late night

TV binges I always prioritize getting at

least 7 to 9 hours of quality

uninterrupted sleep per night now the

final way to boost your recovery has to

do with your stress levels this is the

one area that I personally noticed has

really held me back I work a lot and as

much as I love what I do being on

YouTube is stressful and honestly a lot

of pressure so I've noticed that when

I'm super stressed out I just can't

recover very well and my workouts just

aren't very good now this is still a

work in progress for me but I have

noticed a huge benefit just from every

single day prioritizing time to

de-stress whether it's with video games

meditation or spending time with my

loved ones now while you might be

recovering well you still need to work

out to provide your muscles with a

reason to grow but instead of just

working out more a much easier way to

build muscle faster is to work smarter

and there's two ways of doing this the

first has to do with your training

technique there was a recent paper

published with the goal of figuring out

the best way to perform your reps to

build muscle they found that to maximize

muscle growth in each set you should

control the weight taking around 2 to 8

seconds to perform each rep and use a

full range of motion but specifically

during the stretch part of each exercise

so for example it's fine not to go all

the way up during the dumball Press but

you should go as far down as you can to

fully stretch your chest and the same

applies to things like squats and bicep

curls but on top of this you can make

even faster gains by choosing the right

exercises according to a bunch of new

research exercises that challenge your

muscles more in their stretch position I

tend to lead to more growth so far

there's been studies on the quads

hamstrings biceps and triceps and while

we don't have the data on all the muscle

groups quite yet it does seem likely

that this trend would be true for most

of them for example to get a better

stretch on my shoulders I've been doing

behind the body cable lateral raises

rather than just standard dumbbell

lateral raises and my side delts have

blown up now here's a list of all the

exercises that do a great job of really

working your muscle in that stretch

position and if you're un as to how to

properly apply this to your own training

or if you're just looking for something

that takes care of all the guests work

for you then you can check out our

custom works over at builtwith size.com

so we've covered recovery and working

smarter but the third way to grow your

muscles faster is with Brute Force by

working harder and there's two ways of

doing this first you can increase volume

highlighting the effectiveness of this

method is a 2017 met analysis by Dr Brad

shenfeld he found there was about 30%

faster growth when doing more than 10

weekly sets per muscle compared to doing

only 5 to n weekly sets so for example

if you're currently only doing about 10

sets or less for your chest per week

then consider slowly working your way up

to 16 sets per week to start forcing

more growth however this only seems to

work up to a certain point until it

becomes counterproductive or at the very

least a waste of time for example a

later study published in 2022 found that

once you start doing more than about 20

weekly sets for a given muscle it

becomes less likely that you'll be able

to further speed up your gains so what

I'd recommend is start out with around

10 sets per muscle per week and see how

your body responds then if certain

muscles aren't growing as quickly as

others you can bump up the number of

sets for those muscles my chest has

always been a stubborn muscle for me but

it finally started growing once I

reduced my volume from my other muscles

and then bumped up my chest volume to

about 16 to 20 sets per week but aside

from just doing more volume there is one

more way to force your muscles to work

harder So based on a recent meta

analysis stopping your sets around five

reps short of failure gets you about 75%

of your maximum growth potential but if

you push past that every additional rep

you do would get you about 5% more

growth so for example when I first met

my na fiance T she didn't like being in

the gym for very long and doing a crazy

amount of sets so I told her to train

with fewer sets but take them to All Out

failure or at least very close to that

point to get the same results but now

may be wondering what if I increase both

my trainum volume and intensity surely

that would lead to the most growth right

well theoretically yes but it depends on

how much you can recover from I've

personally tried out high volume

workouts plus taking most of my sets to

All Out failure but after just a few

weeks of this my body quickly broke down

and I just couldn't recover from it so

experiment with both options and see

what works best for you just don't

overdo it so what could possibly be more

powerful than improving your recovery

work fre can0 smarter and harder well

it's not something I recommend but it is

the fourth way of building muscle faster

steroids steroids are truly the quickest

and most effective way of gaining muscle

one really interesting study found that

individuals taking steroids and not

exercising ended up gaining more muscle

than those who were exercising but

didn't take any steroids however they do

come with plenty of health risks and

side effects especially at higher doses

so in my honest opinion the risks don't

outweigh the benefit for most people

unless you're planning to make

bodybuilding and competing your

professional career building muscle

naturally will be slower but it is

extremely rewarding and you can

drastically speed up the process by

using the three natural methods we

talked about earlier that said remember

how earlier on I mentioned the

importance of working smarter while I

recently collaborated with seven

industry experts to find the smartest

way to build muscle they'll cover some

highly effective strategies that I just

didn't get the chance to fully cover in

this video so click here to give that

video watch next and if you're looking

for an all-in-one Sid back fitness plan

to transform your body fast just head

over to build.com and take our quiz to

create the best plan for you and your

body thanks so much for watching and

I'll see you next time