Anyone looking to build muscle fast needs to keep the three basic principles of successful bodybuilders in mind: intensity, diet, and recovery.

Intensity

Intensity is a double edged sword in that too much of a good thing is actually a bad thing. Too little intensity brought into a properly designed workout schedule will yield mediocre results at best.

A proper intensity workout should include enough sets of limited rep, high weight exercises to stimulate fast twitch muscle fibers as well as several high volume sets to facilitate the growth of slow twitch muscle fibers.

No matter how hard one tries they are unable to significantly alter the ratios of slow to fast twitch muscles they were born with, so ignoring one group in favor of another in hopes to alter ones muscle composition is futile.

Intensity means limiting rest between sets, and never missing a day in the gym unintentionally. There are times when missing a day should be planned as part of a recovery cycle, but catching the flu is not a sufficient excuse.

Diet

A proper diet is protein rich but also replete with proper fats and a moderate amount of carbohydrates. At least 1.5 grams of protein per day should be eaten in order to ensure that those seeking to build muscles fast do not enter catabolic states. To further avoid catabolism, one should eat healthy meals 5 or 6 times daily.

Recovery

Recovery is often overlooked on both a micro and macro scale. Recovery time between sets should be kept to around a minute regardless of intensity while nightly sleep periods should be in excess of 6 hours. Every six to eight weeks a bodybuilder will need to take a few days off their routine in order to allow the body proper time to recover before beginning a new cycle.

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