How Fast Can I Build Muscle Naturally?

Building muscle naturally is simple. Notice how I didn’t say easy? That’s because it’s not easy, it’s simple, there’s a difference. 

Simple means the process is uncomplicated. Eat right, train hard and rest well. Straightforward right? 

How about undergoing months or even years of training with multiple setbacks while sometimes being left totally at sea about “what to do next”. 

So you see, simple, but not easy? Not so much.

It’s no wonder such a small number of people who ever step into a gym for the first time are satisfied with their results down the line. 

The bad news is that it’s not easy. The good news is that if you follow the right formula, success is basically guaranteed regardless of body type and all the other factors. 

There is a lot of misinformation about building muscle, usually put out by people who want you to get hooked on their supplements. 

So today you’ll read the truth and finally be able to push forward without worrying about what supplement you have to take to raise your biceps peak by exactly 1cm or give you more veins. 

In this article: 

1. How fast can you build muscle naturally? 
2. How fast does a beginner build muscle? 
3. How can muscle memory help you build faster? 
4. How important is your lifestyle to muscle gain?
5. What’s the difference between weight gain and muscle gain? 
6. How can you fast track muscle growth 

How Fast Can You Build Muscle Naturally? 

You will not love this answer, but alas (yes the drama is necessary) I’m bound by honour to tell you the truth. 

You’ve probably heard a lot of lies from people about how they put on 60 pounds in 3 months and similar crazy stories. 

Here’s the truth: Under perfect conditions, the most you can gain is 1 to 2 pounds of muscle a month. 

Yes, I know, terribly unimpressive. 

Even more unimpressive considering that even to get to 1 to 2 pounds a month you’ll need near-flawless training and a bulletproof diet. 

It’ll be much easier on you if you believed 20 pounds a month was possible, but I see no value in self-deceit. Most of the time, when you hear about people adding 10 to 12 pounds to their frame per month it’s mostly water and fat. 

Creatine makes you retain water, and stuffing your face with calories makes you put on fat. Here’s where these mostly come into play 

How Fast Does A Beginner Gain Muscle? 

Have you ever heard about a “supplement” that will double your muscle mass in only 2 months? It is either a complete scam or you’re about to become a lab rat. Either way, it’s dodgy. 

That being said, if you’re a complete beginner (who’s on the skinny side) and dedicate yourself to the goal of bulking up, proper exercise and a proper diet can produce spectacular results. 

In the first year of training, you could add up to 20 pounds of muscle. That would dramatically transform your physique. 

Along with the added muscle on your frame, you will get stronger fast. Weights that used to have you pushing your limits will now become child’s play. 

Obviously, results will differ depending on your frame, size and height but trust me, a lot can happen in 12 months of focused training. 

Do Your Genetics Affect How Fast Your Muscles Grow? 

When it comes to building muscle fast you’re in direct control of a lot of things. Things like your diet, how hard you train and how well you rest. But the biggest variable that you can do nothing about is your genetics. 

Some people are lucky enough to put on muscle extremely quickly when they start lifting. For other people, results are slower with the same diet and training output. 

Studies have highlighted several factors that impact the difference in speed of muscle growth from one person to another. There is a wide range of factors, from how well your muscles a supplied with anabolic hormones (hormones that contribute to the increase in size and strength of your muscles) to the dominant types of muscle fibres present in your muscles. 

In a study where 66 people trained their legs three days a week for four months, the researchers analysed the training log for each person. They found no difference in their execution of the training programme. Even with no difference in training, there were distinct differences in muscle growth achieved by each person. 

There are factors out of your control when it comes to muscle growth. 

The Calves Conundrum  

This is a popular one. Some men struggle to add any size at all to their calves. Even if they are training legs 3 times a week and have a bulletproof diet, some peoples calves just don’t grow. 

I picked this example because it’s something that bothers so many people but yet has no reasonable remedy apart from trying your best and continuously pushing your limits. 

Isolation exercises for the calves may help in this situation, but someone whose genetics support bigger calves will always have bigger calves, sometimes even without training their calves for a day 

Are Genetics Really Preventing You From Building Muscle Fast? 

Here’s my reverse ask. Have you ever tried? 

A lot of people give up at the starting line without ever beginning the race. It’s easier to just blame genetics right off the bat and attribute how you look and slow results to poor genetics.

A lot of people who have had success in the gym, often have their success attributed to genetic superiority. But that’s often far from the truth, and if you look at some of their pictures from 10 years ago, you’d be shocked at the complete difference their training made. 

You’ll be surprised what training for a year with a good diet will achieve for you, even if you think you didn’t exactly win the genetic lottery

So don’t throw in the towel and blame your genetics. 

Does Muscle Memory Affect How Fast You Build Muscle? 

The simple answer is YES. 

Rebuilding old muscle is much faster than gaining it the first time. 

Studies show that when muscle is gained, then lost but gained again, the second time around it’s built faster. 

Muscle memory of course doesn’t mean that the muscle tissue “remembers” anything. When you build muscle the first time, the number of muscle tissue nuclei increases. 

When you stop training, the muscles may decrease in size but the nuclei created during the growth phase aren’t lost. 

So when you get back to training you’ll bounce back much quicker. 

How Important Is Lifestyle To Muscle Gain 

Apart from your genes, your diet and how effective your training is, other things influence the speed of your muscle growth. 

Stress is a big deal when it comes to results. A stressed-out person and a stress-free person both doing the same training can produce very different results. 

Research shows that people who live more stressful lives recover more slowly after training. 

A lifestyle that requires you to sleep less than 7 hours will probably have a huge impact on how much muscle you can gain quickly. Getting proper sleep is the best thing you can do for your recovery, so lack of sleep will slow your gains. 

Other habits like drinking alcohol and smoking can also diminish energy levels and negatively impact recovery. 

I mean, imagine trying to workout the morning after an intense, no holds barred drinking session. The several bottles of whiskey from the night before would leave you hungover by the time morning rolls by. 

Weight Gain VS Muscle Gain 

Traditionally muscle gain is achieved while also increasing fat. You can both gain muscle and lose fat but gains will be slower, and the process involves a bit more finesse. 

So in most peoples bulking training cycles, there is always an increase in both fat and muscle- never just one of the two. 

To gain muscle you have to be in a calorie surplus, and a calorie surplus is a condition for putting on fat. 

That being said you’ll want to minimise the fat gains. If you don’t, after you pack on all the size you’ll have to spend even longer cutting fat which isn’t very fun for most people. 

When you put on a pound of weight, anywhere from 33% to 66% of it could be fat. 

So if you want to be extremely sure you’re gaining a reasonable amount of muscle vs fat, you could go for a body comp analysis just to check. 

How Can I Fast Track Muscle Growth? 

Here are a few things you can do to make sure you’re growing as fast as you possibly can… 

1. Keep your reps in the 6 to 10 rep range for 4 or 5 sets. That is within the hypertrophy rep range. 
2. Lift as heavy as you possibly can within that hypertrophy rep range. 
3. Make sure every week you lift heavier than you did the last week. Don’t increase the weight by a lot all at once, or you may hurt yourself. 
4. Stick to compound movements and aim to increase your max lift on each exercise. 
5. Eat enough calories. Make sure you do this especially when it’s a training day. 
6. Get as much sleep as you can. More than 6 hours but preferably between 7 to 8 hours. 
7. Stock your fridge and your house with some available high-quality protein food.
8. Use a protein supplement if you feel like you aren’t getting enough protein.
9. Supplement with creatine as well if you feel like going an extra step.
10. Be consistent for a few months. This may be the most important one. If you’re consistently doing the right thing, 3 to 6 months can make a huge difference.

Well, maybe that wasn’t just “a few” things… 

Tips To Avoid Getting Fat In The Name Of “Bulking” 

Yeah, it’s a pretty common habit especially when it’s your first time bulking. You either overeat or mess with your diet and end up fat because you needed to “bulk up”. 

So to avoid this apply these 3 very simple things to maximise your muscle growth and avoid serious regrets later: 

1. Don’t Drink Your Calories No Matter What: That means no sodas or other high-calorie drinks. These will be a bit harder to regulate. It’s best to totally avoid drinking calories in the first place. 
2. Fill Up On Protein As Much As Possible: Protein is usually more filling than carbs, so you might be better off with more protein in your diet. Generally, most people over-consume carbs but adding bulking carbs to your normal carbs may produce undesired results. 
3. Measure Your Calorie Requirements First: This will let you know how much you need to eat per day. A health surplus is between 200 and 500 calories, so keep it in mind. Here is a resource to help out 

In Summary 

The speed with which you build muscle is largely dependent on your genetics and lifestyle. Of course, it’s harder to build muscle as a natural, but to me, it’s way more advisable. 

The most discouraging situation to be in is one where you’re working towards a goal when it’s almost impossible for you to achieve it with the methods you’re currently employing. 

If you manage your expectations your morale will soar once you see results. So consistently stick to your training and diet and see where you land in a few months.