Muscle building is a process that requires time, consistent effort in the gym, and a proper diet to support muscle growth. The rate of muscle growth can vary; however, we will discuss 6 ways to build muscle faster.
Key factors for faster muscle building
Genetics
You don’t have direct control over your genetics, but by being aware of your body’s condition, you can spend more time training specific muscle groups. However, remember that anyone can build muscle with a proper training program and diet.
Age
Research shows that the rate of muscle growth peaks between the ages of 30 to 35. This does not mean muscle building is impossible after this age, but the process gradually becomes slower, partly due to hormonal changes in the body.
Another age-related factor is your training age—how long you have been training. Beginners usually experience faster gains at the start because they have less developed muscle mass. As you progress, muscle building becomes slightly more difficult.
However, you can build muscle and improve your physique and health at any age. It is never too late to start.
6 ways to increase muscle-building speed
1. Consume enough calories
If you want to build muscle, maintaining an appropriate calorie intake throughout the day is essential. On average, individuals need about 45 kcal per kilogram of body weight for muscle gain.
Research shows that consuming carbohydrates immediately after resistance training can increase muscle protein synthesis and accelerate recovery.
2. Prioritize weight training over cardio
Cardio does not necessarily destroy muscle, but it contributes very little to direct muscle growth. If your goal is to build muscle, you should focus on weight training. Aim to train with weights at least 4 times per week.
3. Train with both heavy and light weights
Both light and heavy weights are essential in a well-designed program.
A study published in the Journal of Applied Physiology by McMaster University researchers found that effort, not load, is what drives muscle growth. The study showed that lifting lighter weights to failure can build muscle similarly to lifting heavy weights.
Light weights offer lower injury risk, better range of motion, and strong hypertrophy benefits. Heavy weights improve strength, increase post-exercise calorie burn, and enhance bone mineral density.
4. Train to failure
There are two types of failure:
- Technical failure: the point where you can no longer complete another repetition with proper form and controlled speed.
- Muscle failure: the point where you cannot move the weight even slightly, regardless of form.
Training to failure is especially important with lighter weights. With heavier weights, it is better to leave 1–2 reps in reserve.
5. Creatine supplementation
Creatine helps maintain continuous energy in muscles during high-intensity exercise. In addition to improving performance, it also supports faster muscle recovery.
Studies show that regular creatine supplementation combined with training can increase muscle growth in individuals aged 18 to 30. However, there is not enough evidence to confirm the same effects in people over 65 or those with certain muscle-related conditions.
Always consult a doctor before taking creatine.
6. Train each muscle 2–3 times per week
Training a muscle directly three times per week may lead to greater muscle gains compared to training it once or twice weekly.
More frequent training increases muscle protein synthesis and keeps anabolic hormone levels elevated throughout the week, keeping your body in a growth state for longer. However, proper recovery is essential—your muscles need at least 24 hours to recover.
If you need a personalized workout program, you can use the Gymat web app.
Let’s sum it up
To improve your muscle-building progress, you should pay attention to both your training and nutrition, and apply the tips above. Patience is key, and you must give your body time to reach your desired physique.