How to Build Muscle Twice As Fast (ACTUALLY WORKS)

Building muscle takes time. But what if you could press the “fast forward button” on muscle growth? Scientifically, there are only 4 strategies you can use to build muscle fast. Most people only take advantage of 1 or 2 of them. Or, they do them all, but incorrectly, which stops them in their quest to gain muscle fast. In today’s video, I’ll reveal what the 4 strategies are and how to properly use them to build muscle faster.
Click below for a step-by-step training plan that reveals all the best exercises you should do for each and every muscle group:
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Improving your recovery is one of the easiest yet most overlooked ways to build muscle fast. And there are 3 main areas you should focus on. The first is your diet. Calorie-wise, the research is clear that eating enough to at least maintain your weight or even slowly gain about 1-3 lbs a month, is what’s ideal. To get a very rough idea of how many calories you’ll need daily, multiply your current body weight by anywhere between 16-18 depending on how active you are.
Also, since the building block of your muscles is protein, you need to make sure you’re eating enough of it. As for how much to aim for, based on research, I personally take my body weight in lbs and multiply it by 0.8. That number is the minimum target I aim for every day. That said, as important as nutrition is, it’s not going to do much if you’re screwing this next thing up. Sleep. One study published back in 2010 found that dieters sleeping 5 hours lost 55% less fat and 60% more muscle compared to those getting 8 hours.
But sleep quality seems to be just as important. A 2020 study had two groups do the same full body workout routine with the only difference being 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 7-9 hours of quality, uninterrupted sleep per night. Finally, manage your stress levels.
While you might be recovering well, you still need to work out to give your muscles a reason to grow. But instead of simply “working out more”, a much easier way to gain muscle fast is to work smarter. First, be mindful of how you perform reps. You should control the weight, taking around 2-8 seconds to perform each rep, and use a full range of motion, specifically during the stretch part of each exercise. For example, it’s fine not to go all the way up during a dumbbell press, but you should go as far down as you can to fully stretch your chest. The same applies to things like squats and bicep curls. On top of this, you can pick exercises that challenge your muscles more in their stretched position.
The third way to force muscle growth is with brute force. By working harder. First, you can increase volume. Highlighting the effectiveness of this method to build muscle faster is a 2017 meta-analysis by Dr. Brad Schonefeld. He found there was about 30% faster growth when doing more than 10 weekly sets per muscle compared to doing only 5-9 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.
However, this only seems to work up to a certain point. So, what I’d recommend is to 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, you can bump the number of sets up. You could also go closer to failure. 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 pushed past that, every additional rep you do would get you about 5% more growth.
But now you might be wondering, what if I increase both my training 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. So experiment with both options of increasing volume and/or increasing your intensity and see what works best for you to build muscle. Just don’t overdo it.
Taking steroids is truly the quickest and most effective way of building muscle fast. For example, one study found individuals taking steroids and NOT exercising gained more muscle than those who were exercising but didn’t take any steroids. However, they come with plenty of health risks and side effects especially at higher doses. In my honest opinion, the risks don’t outweigh the benefits for most people. Building muscle naturally will be slower, but it’s extremely rewarding and you can drastically speed up the process by using the 3 methods we talked about earlier.

[@JeremyEthier]

Oops! At 7:58 about steroids, I meant to say "The risks outweigh the benefits for most people". Haha. Stay natty, my friends. Also see below for links to all the relevant studies :) MUSCLE GROWTH ON HIGH- VS LOW-PROTEIN DIET onlinelibrary.wiley.com/doi/10.1002/jcsm.12922 SLEEP DEPRIVATION’S IMPACT ON FAT AND MUSCLE LOSS pubmed.ncbi.nlm.nih.gov/20921542/ SLEEP GROUP GAINED MUSCLE ABOUT 30% FASTER europepmc.org/article/med/32141273 BEST WAY TO PERFORM REPS www.mdpi.com/2411-5142/9/1/9 STRETCH-MEDIATED HYPERTROPHY pubmed.ncbi.nlm.nih.gov/33977835/ pubmed.ncbi.nlm.nih.gov/33009197/ www.ncbi.nlm.nih.gov/pmc/articles/PMC10407320/ pubmed.ncbi.nlm.nih.gov/35819335/ 10 SETS/WEEK VS 5-9 SETS/WEEK ON MUSCLE GROWTH pubmed.ncbi.nlm.nih.gov/27433992/ POINT OF DIMINISHING RETURNS FOR TRAINING VOLUME pubmed.ncbi.nlm.nih.gov/35291645/ RELATIONSHIP BETWEEN PROXIMITY TO FAILURE AND HYPERTROPHY sportrxiv.org/index.php/server/preprint/view/295 STEROIDS pubmed.ncbi.nlm.nih.gov/8637535/

[@EJ_Red]

Yeah was curious about the little tidbit, had to rewatch that few seconds if the video to make sure I wasn't mishearing

[@sxhrgvs]

Jeremy - I like your content but you should correct that mistake. What if some kid watching this doesn’t read your comments. How hard would it be to edit? Just my two cents. Too many young men reaching for the needle - we need to stop them, if we can.

[@GeoffreyHellington]

I agree with pretty much everyone here. That mistake is a huge one and the end of this video does seem as though you're recommending steroids over natty. It's only because I watch a lot of your content that I was switched on to the fact it could be a mistake

[@Kenshin.19K]

Hey Jeremy, I have an issue with your program and have tried to deal with your customer service and didn't receive the help needed. I have reached out to you on a couple different platforms and have heard nothing back. Can you please help me out?

[@priyanshukakularam1586]

Bro do a video on neck muscle which is very under rated and no one trains their neck and even their traps with there shoulders

[@juliafloridausa]

00:14 Way 1: Boost Recovery 03:33 Way 2: Work Smarter 05:10 Way 3: Work Harder 07:25 Way 4: Steroids (which Jeremy doesn't recommend)

[@SolomonClarkeFitness80]

Another thing - slow negatives. I can't remember what study it was but I think there was a study that said slower negatives stimulate more hypertrophy

[@cybersteel8]

@@SolomonClarkeFitness80 Might be the same one that highlighted the hypertrophic gains during the stretched portion of a lift

[@SolomonClarkeFitness80]

@@cybersteel8 Ah yes. I think you may be correct. Thanks for reminding me!

[@goodshiro10]

"do you work smart or hard?" we : yes

[@wakeengineer]

Self note : "Hi future me , im skinny AF but you wont be" ill be here after 1 year

[@StheFitnessTV]

A year from now I will seek you out see whether you stood true to your promise

[@jackbard2623]

see you in 1 year bro

[@HelloLemario]

Good luck! ❤

[@aristidesalt9268]

!remindme

[@mr.b.2023]

Bet, let’s see this transformation together 🤝 (March 18th, 2024)

[@alanl890]

Who's doing the editing for you? it is out of this world. It's crazy how much it supports what you are saying. Makes it stay in mind way more easily. Can't get enough of the graphics and animations!

[@user-dx5wt1hx9t]

Today, my max bench press was 35kg. I am aiming to bench 60kg by the end of 2024. I'll update my progress here. Let's go 💪

[@SolomonClarkeFitness80]

Good luck!

[@miru.9350]

I went from 30kg to 70kg (5x5) in 7 months, so you can definitely do it as well, good luck!!!

[@EndyChan-cw2qz]

You can do it bro , remember to eat more eggs :))

[@chikenmacnugget]

I came from 28kg to very slow, smooth and controlled 60kg 5x5 in bench. It took 5 months. It’s all on you bro. Good luck

[@devilseye361]

​@@miru.9350what is your body weight

[@rheudux]

Love that you're citing studies and resources. Good stuff.

[@peterhoh7019]

Out of so many exercises available in YT, I most prefer watching your exercises bc they’re so technical and emphasize so much on safety from injuries. I learnt well and benifited from your videos, each of your video is amazing. Thank you bro Jeremy.

[@DecoyVoice]

good callout on relaxing. as a youtuber sometimes i feel guilty unwinding when i could be working on something for the channel. but i guess it's probably the most important thing to do

[@JeremyEthier]

100% man! Our body and mind needs time to "get out of the grind" every now and then.

[@thesharanaithal]

Even Einstein used to take leisurely breaks bruh

[@gibs40]

Same. I also feel guilty when taking time off studying, more precisely "coding" as I'm very passionate about it and I don't find it stressful at all. Altho I love it and its one of my hobbies, it's still stressful. What I realized is altho it is an activity u enjoy, it doesn't mean it is not stressful on ur mind or body, so make sure to unwind and don't feel guilty about it because ur mind/body need it for better performance on what u love!

[@bart6693]

Jeremy - Great advice, as always. And CONGRATULATIONS on your engagement !

[@TheKamraten]

There are plenty channels that are just as informative as yours on this subject. But you are numero uno in blending it with personal entertainment 🤩 Love it

[@IzyaNanson]

I just started my journey on losing weight and growing muscles. I can't stress enough how helpful your videos are. Thank you man, I wish I knew about you sooner.

[@TheChrisLeone]

I'm coming back to your channel after years of not working out in the gym. Luckily I'm still in good shape because I work manual labor in a warehouse, but I'm not working everything the way I'd like to. I used to have these videos on in the gym so I could constantly be learning more.

[@ejbooks]

Fantastic information. Lots to read and digest. Appreciate all the research you cite. Thank you for your dedication 👍😊

[@KingCam7]

Ayyy! Congrats on the engagement bro, been a fan for years, love your content!

[@SuperCheeseburger7]

Great video! Thanks so much for sharing

[@didyouhidethebody6438]

Just wanna say this guy is my favorite gym influencer out there. Only guy I actually. Listen to and take his advice to the T and it works like a bomb. This guy knows exactly what he's talking about and I've seen a big improvement in my body. Thanks for the tips

[@laurelandrea7278]

Jeremy you're the man! I love your videos, this helps keeping me on track!

[@jasontindell6734]

Jesus Loves you all very much!! God Bless everyone!!

[@jonharrison9222]

I didn’t sneeze.

[@eanderson9599]

Insomnia bros where you at

[@langwell21]

7-9 hours uninterrupted sleep lol maybe when I was a teenager.

[@nagi6736]

Present!

[@PheseantNetsuke]

right here

[@rounaksubramanian1686]

Wow simply just wow bro you are doing a excellent and brilliant job for all of us by making this video and telling about 4 way to build muscle faster and keep it up and keep up the good work as always and take care Keep smiling always

[@PolarisNorthStar123]

You are the man, jeremy!

[@tanipakki4770]

Excellent, and absolutely correct arguments

[@stripformario2085]

Great video, appreciate it Jeremy 🥇

[@crtnn]

Really appreciate the scientific approach here.

[@sheraven8248]

Congratulations on your engagement!

[@NateJollay]

Great video, thank you

[@djb2516]

Bro your videos are soo CLEAN 😎

[@MartinHAndersen]

You should start talking about messo cycles The works really well. Bump up your numbers of sets and intensity for 4-5 weeks then take a deload week with ultra light training

[@carolyn4418]

Jeremy you are such a hoot, you have me cracking up watching your videos. I love your quirky humour. Great channel, well researched and helpful tips. Exercise and nutrition made simple and FUN.

[@nasrulhaq6071]

Subscribed ❤. THANK YOU SIR THIS CHANNEL IS SO USEFUL. NO CLICKBITE,NO WASTING TIME❤❤❤

[@Mohamet-Opderahman]

Thank you teacher I have benefited a lot from you

[@simensiren]

you never let me down man

[@U_are_nice_]

I turn 15 and I started doing what you said and it helped me a lot now I am healthy

[@PepeHmmm]

I would like to see some of your workout routine with full analysis or this type of series.

[@JosueliasCL]

Excelent sumary video, very brave talking open about steroids. Thanks for your high quality vids.

[@leviayala5775]

GREAT!!! wish all this info were in spanish to share it with my friends!

[@ChristianGarman-fg3vz]

Mind blown! These tips are a game-changer for anyone looking to build muscle fast. Can't wait to implement these strategies into my workout routine and see the results. Thanks for sharing these effective techniques! 💪🔥 #Gains

[@oprecourt]

For all the hard gainers out there, Im 44 5’8” 165 and have been on this program for a year now. Just took a break from it a few weeks ago to try out Mike Mentzers HIT training. Still training 4 days a week but my body and strength has changed considerably. I will be going back to this in another couple weeks.

[@sanskargangwal4237]

Hii Jeremy please make a video about resistance band vs dumbbells which is better?

[@cybersteel8]

Jeremy, when you provide lb measurements, please put kg on the screen as well!

[@boutainaelmouden4256]

Thanks bro

[@budder3120]

I’ve been following one of the workout routines shown on this channel for 3 months and I’ve gained about 2 pounds of muscle

[@siruseusesir]

This is very helpful. Amazing vid my friend. Thanks for sharing

[@calebtoney4364]

Yes Yes thank you jeremy I blessed you

[@sergiot3143]

Great information as always. I've joined the 2,0 program, love to see a DB workout program. I only work out at home and have limited access to weights. Cheers

[@JeremyEthier]

Good to hear man! Hope you're enjoying the program :)

[@MdNayeem-hj6je]

The video is very useful 🎉

[@budder3120]

As of now I’m still following this routine

[@rajTrondhjem10]

Great video..

[@Chance_077]

Hi future me I’ll be here in one year

[@FW_KRXZY]

Nice🔥🔥

[@mukundan101]

Great video

[@mela6979]

Stress from my job is one of my biggest problems. This is the second time i stopped working out because of it. When i was working out, a lot of people at my workplace started to notice my gains, and they started to work out as well. I knew i was getting good results even my cousin said i was getting great results and i was getting bigger and he usually playfully jokes around with me saying i wasnt getting any gains so for him to say that i was getting gains i that told me i must of got really really good results. But that all changed when i got injured at work and didnt work for about 2 almost 3 months. When i came back from my injury the department i was working at was a mess and the people they hired wasnt helpful at all so i quit my job.

[@MrTraveller.]

Thanks

[@annirudh2244]

Jeremy the GOAT

[@bunnyff2970]

You can easily become a high value professor for physical ed.

[@tahasohrabi8787]

Very good ❤

[@ryanlillie8469]

A positive comment indicating my interest in this content.

[@coick]

Jeremyyy, we need a "We Tested x leg Exercises, These Are Best For Growth" video, pleaseee

[@luqiqi]

Hi can you make a video on how to fix scapular winging

[@roywnorman7]

I love seeing how much better you have gotten in front of the camera over the years!! Love these videos. One question from me, please. If I am trying to lose weight but maintain muscle, do I find my protein amount by multiplying 0.8 by my goal weight (195lbs) or my current weight (220lbs)? Thanks and keep up the great work!

[@kaykher]

Current weight, a little extra protein will never hurt. I'm 200lbs and would have 180g/day minimum.

[@JeremyEthier]

Thanks for the kind words! Technically your goal weight (assuming you're at a relatively higher body fat % right now). But having a little more wouldn't hurt, unless it's really difficult for you to hit that minimum target.

[@o0Dr0o]

I think it is not bad idea to include metric system for ur international audience , thanks for the great content

[@electricwolf6669]

A magnesium pill before bed and I sleep like a baby for 8 hours

[@vgamer2735]

Can you make a video on body fat percentage. Your videos have been very helpful Thanks !!

[@shapka8]

ai is satanic the logo of apple is the first sin believe in GOD and go forward

[@MarcinNPoland]

Regarding 4th point, are there any well explained plans available for beginners? Can you recommend something based on science Jeremy?

[@KM-hk8tc]

That split second of line dancing got me chuckling.

[@jdyico]

Thanks Jeremy! I've successfully followed all four of your steps. Now I'm auditioning to play Bane in the next Batman movie.

[@filipecroaro]

Avoiding stress and going close to failure are the toughest for me...

[@wingman5100]

Yea I feel u… yk what, let’s both ask a gym buddy near us if they’d like to spot/assist us on our failure set 😅

[@geigermate]

What if you have sleep apnea? Could it boost your muscle building if you fix it?

[@DB_314]

Didnt see line dancing as an activity Jeremy does/recovers with 😆🤠

[@bradfoxfit]

15-20 sets per muscle unless overloading sets. That recent study that showed better growth doing 45set per muscle group per week (increasing sets per week to get to that amount)

[@animesadicted]

the super sayian resting hahaha , i love your vids man there funny and verry insightfull 🤩😇🥸

[@411kiras]

Is a 5 day full body workout ideal

[@anasbendahou7722]

How to maximise strenght gains over hypertrophy gains ?

[@saulgrunfeld.]

Nice video

[@albertopagotto7878]

Waiting for Internet to crack with Jeremy and Jeff in the same video!

[@MamaSwole]

Was not expecting step 1😂

[@berhanesenay222]

What about upper bodyx2 per week and lower body x 2 per week set? 6 exercise with 3 set for upper body and lower body is 3 to 4 excercise with 3 set? Any opinion? Upperbody involved chin up and pull up dip with weight

[@XegaZero]

Congrats on proposing!

[@reignsjadoo2222]

Is behind the neck barbell press safe, please reply..

[@gilgamet]

Thumbnails like this make it look like you are teaching photoshop lol

[@charlesh4560]

Can you link your workout equipment in a video? Specifically your bench. I went to do skull crushers on mine the other day and it Collapsed, causing me to almost skull crush frfr😅. I need top tier equipment

[@davidbrobb]

The bro square dances I love it.

[@shanaladithya5956]

Nice✨

[@I.cant.wait.]

18-20 sets/week??? How long is your workout if I may ask?

[@aliyahya1196]

Is there any downside to taking protein powder

[@apathyaidan9118]

When you say per week, do you mean Monday - Sunday or say you train chest on Monday, would you just have to hit it by Monday again?

[@CaptainCalculus]

Surely stiff legged deadlifts should be on the list of exercises that stretch the target muscle group at the bottom of the exercise?

[@angelsaidferreira5193]

I’m taking good creatine for one ☝️ month already, I lift 15 lbs weights 2 times per week for 10 minutes, and I see my arms almost same like before taking creatine 🤔 should I lift more weight?

[@mrmajor6171]

What would you recommend More weight low reps and 4 sets Or Light weight more reps and 4 sets

[@robertoprisor8083]

Power

[@mr.rascal1193]

Can i do back training after leg day

[@bradbates2339]

Grwst as always

[@azizmili837]

Jeremy I really need help I do push pull leg program so In my push days i follow ur program yet u said that the muscle needs 15-20 sets per week for any muscle however I do one triceps exercise wich is skull crusher and dips wich are compound mouvements the question here is that since I don’t do 20 sets or 15 sets per week for my triceps is that right or wrong

[@GymBroJosh]

Mechanical tension is the primary driver of hypertrophy right?

[@QueenBee-ou1kq]

I looooove ur wrk ❤

[@evidencenutrition]

bro thought we wouldn't notice the monday upload

[@user-zp8kj2cl9g]

Thanks so much for the info, man. I have a quick question: Do I have to arrive to that point of failure in every set or arriving to that point only during the last set? An apology if it's something obvious, I'm learning. Again, thanks for your work.

[@shapka8]

ai is satanic the logo of apple is the first sin believe in GOD and go forward

[@p0lter7]

Im no expert, Im like you watching videos and learning. But since you got no reply Ill try share what I have seen in some recent videos(i think older videos mostly do mention failure). What I understand is absolutely failure takes the body wayyy longer to recover. I believe it DOES build more muscles but simply has to much of an effect on your next sets and even days. I think its better to leave like 1-3 reps in the tank until maybe your last set. But again, Im probably as experienced as you. Example about the recovery does seem true for me (maybe because I am new). But if i take my barbell bench to the point I fail, like my 13th rep now(12 succesful). Then no matter how hard I try and take longer rest, I wont get close to that 12-13 number on my next sets, it drops harddd. Where as if I stop at 10 on my 1st set, I am able to get 10 on my 2nd, probably like 9 (and failure) on my last set. This post got a lot bigger then planned and again Im just experimenting and learning like you

[@shapka8]

@@p0lter7 ai is satanic the logo of apple is the first sin believe in GOD and go forward

[@ethio5184]

I have been working out consistently for over 7 months now I see only just little bit of change almost no gain of muscle just wondering how long it take to see the results

[@GUILHERMEFERNANDESSA]

🌟 *Where can I find this shirt in the video?*

[@cns.yzlts_]

Jeremy please make a video for middle and upper glutes as well🙏🏻

[@limmeh7881]

Renaissance Periodisation did videos about doing something like 50 weekly sets, ‘ultra high’. What’s the deal there? Some bodies could handle that ig, but the average joe would be better with the lower amount (20 at most) here?