How Fast Can I Build Muscle Naturally?

Okay, How do I build muscle?

We’ve covered this at length in the “Beginner’s Guide to Getting Bigger” but I’ll give you the abridged version:

Lift heavy things, progressively lifting heavier things.

Specifically include squats and deadlifts and compound movements – they target the muscle building triggers in your entire body.

Sleep as much as you can.

Eat more calories, especially on training days (with plenty of protein and carbs, and vegetables).

Repeat month after month after month.

When in doubt, eat more than you think.

If you put on too much fat, cut back on calories/carbs on non-training days.

The goal here is to thread the needle where we pack on size and muscle but not fat. If we don’t eat enough (generally a problem for skinny people), we will struggle to put on either. However, if we overeat we’ll build muscle and add some fat. We can then trim the fat, if after a few weeks we notice our body fat percentage creeping up.

“But Steve, I don’t have access to a gym – can I pack on muscle with just bodyweight exercises?”

Yes, you can pack on size while only doing bodyweight exercises – I did it while traveling the world – and gymnasts train mostly with bodyweight movements. However, this can feel like playing Halo on Legendary difficulty. It can be done, but damn it can be challenging – especially for lower body movements. If your sole goal is to get bigger as fast as possible, access to a barbell for squats and deadlift is almost a requirement.

One note: Our genetics factor in tremendously – some people can put on muscle easily, some people put on fat easily, while naturally thin people (like myself) will struggle to put on either. It’s in our genetics! We can certainly do our best to fight that battle, but it will be a struggle for some more than others.

Note about all of the above. If you’re confused about how to start with strength training, or you want to start with bodyweight training before trying a gym, or you just want to make sure you’re squatting and doing pull-ups right, we cover ALL of that in our free downloadable guide, Strength Training 101: Everything You Need to Know.