Nobody wants to wait for results. You post a photo on Instagram, and you hope to see at least 100 "likes" within an hour. You keep up with your favorite team's results just by opening an app on your smart phone for play-by-play coverage. Even Bodybuilding.com offers next-day delivery on orders to most of the United States.
With that sense of urgency in mind, I consulted with powerlifter-turned-bodybuilder and Dymatize athlete Geremy Satcher for his best tips on not just gaining muscle, but doing it in the fastest time possible. He provided his best "build muscle in a hurry" advice for those who simply don't have time to wait.
Substitute multijoint movements for isolation exercises.
Most workouts consist of a collection of multijoint and single-joint movements—say, presses and a fly movement in a single chest routine. The biggest difference between them is that multijoint exercises engage more muscle groups, allowing you to push heavier weights.
Because they recruit a large amount of muscle mass, multijoint exercises trigger a more significant hormone response than single-joint movements. In fact, workouts that stress a large amount of muscle mass tend to produce the greatest increases in both growth hormone and testosterone.1
Take a closer look at your workout. If you're doing more than one single-joint exercise for any body part (with calves, biceps, shoulders, and forearms being the exceptions), retool it by substituting more multijoint movements.
Because they recruit a large amount of muscle mass, multijoint exercises trigger a more significant hormone response than single-joint movements.
Challenge yourself in the gym and push outside your comfort zone.
A couple of years ago, I worked out with a younger guy who could do 80-pound dumbbell presses for eight reps. When I suggested he try the 90s, he insisted he couldn't handle those. I insisted, though, and he found out on the very next set that, in fact, he could handle them—and just not for eight reps. He actually did nine reps!university radiology temple university hospital university of pennsylvania university of central oklahoma florida gulf coast university university park mall alabama university university medical center university of miami health system mars hill university weber state university christopher newport university campbellsville university temple university university of west florida delta state university university orthopedics auburn university university of north carolina at charlotte fordham university washburn university lehigh university university of st francis princeton university waste management kansas city aurora university north park university columbia university acceptance rate bob jones university powerstone property management american university spring arbor university west coast university blackboard university of illinois chicago concordia university irvine vaccination administration management system monsters university cast fresno pacific university university of wisconsin milwaukee bowie state university configuration management oakland university yonsei university carleton university new york university frontier nursing university capella university login kaplan university arizona christian university western oregon university university of wisconsin madison university of chicago acceptance rate university of south dakota texas woman's university transylvania university faulkner university william penn university franklin pierce university wake forest university houston baptist university denver university california lutheran university albany state university wingate university st thomas university stony brook university fairfield university carlow university mercer university project management software monday dallas baptist university west liberty university wright state university southern methodist university dunkin university emory university hospital pittsburg state university faulkner university stanford university willamette university michigan university waste management michigan national louis university northwestern university university of evansville alvernia university newman university university of michigan acceptance rate ohio northern university monsters university mckendree university northeastern illinois university university of richmond union university wright state university warehouse management upper iowa university university of washington acceptance rate st cloud state university baker university santa clara university cis university of utah northern michigan university lasalle university limestone university american public university florida state university morehead state university bolivia university accident university of nevada reno university of texas at dallas phoenix university login harding university university in greenville where is purdue university soka university waste management spokane bryant university dakota state university