How to Make Epic Muscle Gains Twice as Fast (Using Science)

What’s the most efficient method for rapid muscle growth? Is it possible to achieve comparable or even superior gains by reducing your current workout duration to just half and engaging in a few 30-minute sessions per week?

The latest scientific findings affirm that building muscle quickly is indeed achievable. Three time-saving strategies have proven to be highly effective in promoting rapid muscle growth.

In this video and guide, Jeremy Ethier demonstrates how to expedite muscle building by incorporating these strategies into your workouts. Additionally, he provides ready-made, time-efficient workout plans that you can immediately implement to accelerate muscle growth and maximize gains in less time.

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To optimize gym time and achieve rapid muscle growth, aim for the minimal number of sets that still yield significant gains. Current research suggests that around 3 sets per muscle weekly may be sufficient to maintain gains and potentially build muscle, particularly for less experienced individuals. However, the sweet spot for maximizing gains with minimal time and effort falls between 4 and 7 sets per muscle per week.

3 Essential Principles

If you opt for this minimal volume approach, three essential principles should be integrated into your workouts to continue building muscle or potentially enhance gains further.

Failure

Firstly, push for at least 1-2 reps to failure, even reaching failure on exercises where it’s safe to do so in every set. Secondly, given the limited number of exercises, select those most likely to provide optimal gains, considering the concept of “long muscle length” training that emphasizes stretching positions for improved muscle response. Lastly, precise attention to form is crucial for ensuring efficient muscle building.

Best Science Based Dumbbell Biceps Workout for Size and Shape

Supersets

To further streamline your minimalist workout from 30 to just 20 minutes, two additional time-saving strategies come into play. First, consider incorporating supersets, specifically antagonist supersets, which can significantly reduce workout duration while promoting muscle growth. It’s essential to minimize the transition time between exercises, ideally no longer than a minute, and maintain the intensity by pushing muscles close to failure in each set.

Drop Sets

For exercises that may not be suitable for supersets or for those who prefer an alternative approach, drop sets offer an effective solution. In drop sets, you perform the first set until failure, reduce the weight, and immediately continue with as many reps as possible.

This process is repeated for about 2 or 3 drop sets in total. Despite decreasing the weight, the muscles are already fatigued from the previous set, making each additional rep more effective for growth. Research suggests that drop sets could be one of the fastest ways to build muscle. When implementing this method, ensure the exercises are safe for training to failure and allow for quick weight adjustments during each drop set.

To expedite muscle building with drop sets, aim to match the total number of sets, including drop sets, with the usual number of normal sets. Decreasing the weight during each drop set can follow a protocol of around 20% reduction at a time, as indicated by study protocols.

What You Should Eat for Muscle Growth

To promote muscle growth, it’s important to focus on a well-balanced diet that provides the necessary nutrients to support muscle development. Here are key components to consider:

Protein:

Essential for muscle repair and growth.
Sources include lean meats (chicken, turkey, lean beef), fish, eggs, dairy products, legumes, tofu, and plant-based protein sources (quinoa, lentils, chickpeas).

Carbohydrates:

Provide energy for workouts and help replenish glycogen stores.
Choose complex carbohydrates such as whole grains, oats, brown rice, quinoa, fruits, and vegetables.

Healthy Fats:

Important for hormone production, including testosterone, which is crucial for muscle growth.
Sources include avocados, nuts, seeds, olive oil, and fatty fish (salmon, mackerel).

Vitamins and Minerals:

Play a role in various metabolic processes and overall health.
Include a variety of fruits, vegetables, and whole foods to ensure you get a broad spectrum of vitamins and minerals.

Hydration:

Adequate water intake is essential for overall health and helps maintain optimal performance during workouts.

Meal Timing:

Distribute protein intake evenly throughout the day to support muscle protein synthesis.
Consider having a protein-rich meal or snack before and after workouts for optimal muscle recovery.

athlete perform dumbbell snatch against dark background

Post-Workout Nutrition:

Consume a combination of protein and carbohydrates after your workout to replenish glycogen stores and support muscle repair. This could be a protein shake or a balanced meal.

Caloric Surplus:

To build muscle, you generally need to be in a caloric surplus, meaning you consume more calories than you burn. However, this surplus should come from nutritious foods, not empty calories.

Individual Needs:

Consider individual factors such as age, gender, body weight, and activity level when determining your nutritional needs.

It’s advisable to consult with a registered dietitian or nutritionist to create a personalized nutrition plan that aligns with your specific goals, lifestyle, and dietary preferences. Additionally, consistency in both diet and exercise is crucial for sustainable muscle growth.