How Quickly Can One Get Ripped Naturally One Step-By-Step Guide


How to Get Bigger Arms FAST (4 Science-Based Tips)

Video taken from the channel: Jeremy Ethier


How Much Muscle Can You Gain Naturally, And How Fast?

Video taken from the channel: Sean Nalewanyj


How Fast Can You Build Muscle Naturally,A Step-By-Step Guide to Building Muscle Quickly

Video taken from the channel: Naturall Life Hacks


How Long Does It Take To Build Muscle?

Video taken from the channel: Fit Father Project Fitness For Busy Fathers


Top 10 Muscle Building Tips for BEGINNERS

Video taken from the channel: Gravity Transformation Fat Loss Experts


5 Proven Ways to Build Muscle (5x Faster)

Video taken from the channel: Gravity Transformation Fat Loss Experts


How To Pack On 10lbs Of Muscle As A Hardgainer (STEP-BY-STEP PLAN)

Video taken from the channel: Jeremy Ethier

How to build muscle quickly and bulk up: Lift heavy things. Then, lift heavier things than last time (progressive overload). Specifically include squats and deadlifts and compound movements – they target the muscle building triggers in your entire body.

Target sets and reps in the 4-5 sets of 6-10 reps per set. Sleep as much as you can. In the video above, I break down the science behind how fast you can gain muscle. Now, given your body’s natural limits, you should aim to gain half a pound per week (or 2 pounds per month) in order to optimize muscle growth. This ensures that your body has the extra energy it.

Building muscle 1 hasn’t been the prime focus of mankind, but not at least for the past few decades.. Even modern women find it a cynosure to stack muscles, while the concept of beauty is getting redefined. As a result, gyms are getting crowded than ever before, supplement manufacturers got a thrust, and the gym apparel industry has become a mainstream market of its own.

The last category of macro nutrition is fats. Fats can be divided into saturated and non-saturated fats, with unsaturated fats generally being considered the healthier choice. However, from the viewpoint of muscle building, all fats are good as long as you keep within your caloric intake with one exception, trans-fats. “Packing on natural muscle takes patience and persistence,” Aguzzi says. “A good amount of muscle gain can be achieved by gaining 10-15 pounds over 6-12 months. It took me about a year to add noticeable muscle and three years to increase muscle mass.” While it can take years to transform your body, you’ll begin to see subtle progress sooner than that.

The world we live in is getting increasingly impatient. We can get food delivered to our door, find new ‘romance’ and can get a cab in seconds, all at the tap of a button (or a swipe of the finger. It is possible, in the first year of true strength training with intense focus and dedication, to gain 15-20 pounds of muscle. Combine that with 15-20 pounds of fat gain and you can drastically.

Also with no help of anabolic steroids, of course. But let’s try to look at it step-by-step. How to gain muscle mass naturally (Step-by-step guide) Here are the 7 steps that you can take today, to achieve maximum, healthy, natural muscle growth – in the shortest time. 1. Commit yourself to building muscles.

Choose a weight you can manage for between 6 to 8 reps to get started. Count 5 seconds while lowering the weight while tensing your muscles on the way down. Do a firm hold at the fully stretched position for 2 seconds. Pull back up normally to complete the rep.

Cardio exercise isn’t bad for you — in fact, it’s a great way to increase your endurance and burn calories — but if you’re trying to build muscle, it can be counterproductive. Spending lots of energy on exercises like running, cycling, swimming, and so on reduces the amount of energy you’ll have leftover to build muscle.

List of related literature:

Using magnetic resonance imaging technology, Wakahara and colleagues (262) determined muscle activation in a group of subjects performing 5 sets of 8 repetitions of the lying triceps extension exercise.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

To do this with your own body weight, select three to five exercises (such as the routines here that will hit all your major muscle groups and do three to five sets of 10 to 12 reps, moving as quickly as you can while still maintaining good form.

“The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good!” by Gerard E. Mullin
from The Gut Balance Revolution: Boost Your Metabolism, Restore Your Inner Ecology, and Lose the Weight for Good!
by Gerard E. Mullin
Potter/Ten Speed/Harmony/Rodale, 2015

You build a basic structure, learn how to train correctly, acquire a knowledge of diet and nutrition, and then just give the body time to grow.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

In yet another study, both heavy lifts of eight to ten reps and light lifts of eighteen to twenty reps activated the genes involved in muscle growth.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

To paraphrase famed muscle researcher William Kraemer, “some weightlifters can spend decades training but will never train their fast-twitch fibers.

“Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way” by Michael Mejia, John Berardi
from Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way
by Michael Mejia, John Berardi
Potter/Ten Speed/Harmony/Rodale, 2005

The amount of muscle one can build is governed by certain biological and hormonal mediators, and most of us tap our potential for muscle mass within the first three years of training.

“The Tao of Wing Chun: The History and Principles of China's Most Explosive Martial Art” by John Little, Danny Xuan
from The Tao of Wing Chun: The History and Principles of China’s Most Explosive Martial Art
by John Little, Danny Xuan
Skyhorse, 2015

The ASCM recommends using a training frequency of 3 to 4 days per week for muscular strength, hypertrophy, power, and endurance in intermediate and advanced individuals: 3 days a week for total-body workouts and 4 days a week for muscle group split routines (134).

“DeLisa's Physical Medicine and Rehabilitation: Principles and Practice” by Walter R. Frontera, Joel A. DeLisa, Bruce M. Gans, Lawrence R. Robinson
from DeLisa’s Physical Medicine and Rehabilitation: Principles and Practice
by Walter R. Frontera, Joel A. DeLisa, et. al.
Wolters Kluwer Health, 2019

Training the muscles with traditional bodybuilding methods (using basic exercises with a weight that allows a maximum of 10 repetitions) targets the type IIb muscle fibers.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

It may take at least a few weeks before muscle hypertrophy becomes evident during resistance training.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Compound multi-joint exercises that employ large muscle groups (e.g. deadlifts, squats, bench press and chin-ups) should be used 4 sessions per week, with training intensities of 75–85% 1RM varied throughout the mesocycle in a non-linear fashion to elicit a hypertrophic response (Wernbom et al., 2007).

“Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance” by Anthony Turner
from Routledge Handbook of Strength and Conditioning: Sport-specific Programming for High Performance
by Anthony Turner
Taylor & Francis, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Hope you enjoyed this one! How would you guys like a “science-based bulking meal plan” video that uses some of the information I went through here to set it up? Let me know what you think and ideally what you’re looking for with that meal plan (cheap, easy recipes, etc.)!

  • It is scientifically proven that the fastest way to gain muscle is to overeat. 3k, 6k, 10k, however many it takes, just make it good food. Get good at cutting.

    When you think hypertrophy is necessary, check out Bruce Lee’s lifts.

  • For beginners and people plateauing Do reps for 1 minute with half your usual weight.

    It’s OK to rest for a few seconds and get your breath, Just resume and finish the minute, no need to add on time.

    Feel the burn

  • What is the best product or brand to lost crazy amounts of fat? I read many good opinions on the internet about how exactly Custokebon Secrets can help you lost crazy amounts of weight. Has anybody tried this popular fat burn diet plan?

  • Guys does blood flow restriction training actually work well? What’s the pros and cons of it? My dad told me it’s a waste of time to get it and just save my money on more equipment and food

  • When considering eating healthy, you have to never fall victim to modern day fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously limit your daily nutritionary intake. While they may generate rapid loss of weight, these diets will never be a long-term answer for your waistline. It is best to search Custokebon Secrets on google as it isn’t just another fad diet where you starve yourself.

  • Weights are not important to gain muscle as a hardgainer… If you are a true hard gainer, you will never be skinny fat and the most important thing is to eat like a monster ccause all weight u gain will be muscle.

  • Its still surprise me, how a lot of people don’t know about Custokebon Secrets, although many people get great result with it. Thanks to my friend who told me about Custokebon Secrets, I have lost a lot of weight by using it without starving myself.

  • I am not taking any supplements other then the odd protein bar! I can get enough protein and macros from food! I heard that creatine can cause hair loss which I am not keen on!

  • Wow great video on body building, im gonna throw my past routine n will follow this now but the thing is im not 40+ �� so im gonna follow my old schedule

  • Hi there, have you considered Custokebon Secrets yet? Simply just do a google search. On there you will discover a great guidelines about how exactly you can lost tons of fat. Why don’t you give it a shot? perhaps it is going to work for you too.

  • RIGHT ON THE NAIL!!! This is what I was asking you to do, video on hard gainers… Awesome… before virus 148pds, no gym since end of March 130pds ( with my socks)… My issue is the right food, because I burn helll of fast! Thank you again for those outstanding videos… it takes me 6-7 months to 18pds and 3 months without heavy lifting to completely lose it… sucks

  • Who would have believe that I will finally find a diet that works. It’s called Next Level Diet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.

  • Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called NextLevelDiet, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.

  • I am 45 now but I can’t train the same muscle three times a week, I overtrain and lose strength/muscle. I personally need 72 hours between workouts to improve.

  • Do you have any tips for somebody with type 1 diabetes? My diet is pretty strict and I typically eat mostly just protein, and even a skinny person like me knows I eat less carbs than most people probably do.

  • I started lifting back in September as a sophomore in our school’s rec center weight room. I was benching about 95 pounds comfortably for 2 3 reps and by the end of June (only 9 months!) I was able to bench around 250 2 3 times and was finally able to do around 15 20 dips.

    I started out around 180 bodyweight @21% bodyfat. By the end of that school year in June, in only 9 months, I weighed 225 pounds at around 19.5% bf. I tried cutting at the beginning of summer, and got bored. Lost 15 pounds so I’m now 215 and I am around 18.5 % bf.

    My question is, is it safe to have gained 45 pounds in only 9 months by losing some fat and gaining muscle. So that would be what, equaling out to around 50 pounds of muscle gained?

    Extra info: I’m 5 foot 7 inches

  • Wana gain muscle? Stop watching youtube videos and go and lift. Eat alot of food and lift every other day, impossible for your body not to change. Just dont expect overnight change, most people watching this are not trying to be bodybuilders, they just wana look good to get some pussy. So just go eat and lift.

  • I’m 170lbs and roughly 14.5% body fat (according to a scale) I’m sure the body fat is off by a bit, but regardless my goal is to lose body fat and maintain weight. I’d like to be around 11% body fat. Should I have a slight calorie deficit, or just workout and eat clean at a calorie level that maintains my weight?

  • The calorie counting part of the equation is the most boring yet the most critical. I found myself in the exact same situation you mention, a month ago I realized i was eating 2600 calories on average when i’d need 3000 at least to build muscle.

    Lesson: count your calories guys

  • I started on April 14 April 23 and I’ve gain I can defiently notice and it has been a big change if I’m honest my arms have just gotten bigger chest shoulders legs kinda surprised try hit it every day as well

  • Guys. lost tons of weight doesn’t need to be hard (I used to feel it did). I’ll give you some advice now. Look for a popular weight loss secrets called Custokebon Secrets (just google search it). Thanks to it I’ve lost crazy amounts of weight. I should not even be speaking about it cause I do not really want a lot of other guys out there running exactly the same game but whatever. I’m just simply in a excellent mood today and so I will share the wealth haha.

  • I tried getting big arms for a long time but never successfully until I decided to throw out isolation exercises. I could curl till I’m blue in the face and not get as much gains in my biceps as with one day of rows or presses for triceps. I know we’re all different but it worked for me. Good luck dudes.

  • It’s still shock me just how a lot of people have no clue about Custokebon Secrets even though a lot of people with it. Thanks to my personal buddy who told me about this. I have lost crazy amounts of weight.

  • Am I putting on weight too fast? Been working out and eating right for 1.5 weeks and gained 4lbs. I’ve been weighing myself in the morning before breakfast btw

  • Are there certain fruits that have good amounts of carbs? Vegetables and oatmeal are no issue for me. I only use an old workout bench, weights and a mini trampoline. Okay, so drink the shake after the workout? Okay.

  • Easiest way to eat enough: Lift heavy, and lift to failure. I realized I was always lifting way too light, and not pushing hard enough. Now that I lift heavier and go til failure, I’m hungry literally all the time.

  • I dont see you having those 24 inch pythons. Lol people who just lifted with less bullshit you have has bigger and betters arms lol

  • Hello everyone, Are you into trading or just wish to give it a try, please becareful on the platform you choose to invest on and the manager you choose to manage your account because that’s where failure starts from be wise. After reading so much comment i had to give trading tips a try, I have to come to the conclusion that binary options pays massively but the masses has refused to show us the right way to earn That’s why I have to give trading tips the accolades because they have been so helpful to traders. For a free masterclass strategy kindly contact ([email protected],com) for a free masterclass strategy. He’ll give you a free tutors on how you can earn and recover all your losses in trading for free..

  • I used to do different days for different body parts. I now do full body training 3 days a weeks, 2 as my cardio. I’ve seen a dramatic increase changing it up and having a higher training Frequency.

    Monday full body, 12 reps of 5 sets
    Tuesday Cardio
    Wednesday Same as Monday
    Thursday Cardio
    Friday Same as Monday
    Saturday & Sunday either have to rest days or the same as Monday but lower weights as you don’t want to wear yourself out when you get to Monday.

  • When i got into muscle building i didnt realise how expensive it was gonna be, quickly realised big muscles dont come cheap:( that healthy food and supplements and gym and trainer fees gonna burn a hole on your paycheck in no time

  • My arms aren’t toned or huge eventhough I have been working out for over a month, but the weird thing is that they are actually pretty powerful, I out lift and beat almost all my friends who have been working out for years and are pretty solidly built already so I dont know if I just wasn’t meant to be buff

  • For me it’s really hard to get to even 1gr/kg of protein as a teenager with no income but it’s easier to get my calories intake to around 3k by eating lots of oats, pasta, rice and olive oil and being way taller than average and skinny makes gains even harder and less remarkable. I hate it

  • As a beginner lifting just about 10-10 kilo, Should i buy BCAA or Creatine? As i do not even have basic fitness, No sign of bicep or even triceps yet. plus i need to lose 10 kilo weight at least, what do you suggest?

  • I eat 4,000 cal a day, start with a shake in the morning called 1340, it has 50g of protein and 1,340 calories! It good for bulking up fast to rid your skinny body, but eventually you need to stop the heavy shakes and start shredding.

  • As specialist, I think Custokebon Secrets is good way to lost a lot of weight. Why not give it a shot? maybe it will work for you too.

  • When considering eating healthy, you must try not to fall victim to modern fad diets. Extreme diet plans are a danger for your health, especially ones that seriously limit your every day nutritional intake. Many of these fad diet plans work for a short time period and then the benefits decrease after a while. It is best to check out Custokebon Secrets on google as it is not just another fad diet where you starve yourself.

  • I read plenty of great opinions on the net about how Custokebon Secrets (just search it on google) can assist you lost lots of weight. Has anyone tried using this popular diet plan?

  • I can’t follow these tips because I can’t work out because a heart disease that could kill me but I still want to work out but if I do intense workouts then I’ll bleed to death…..sorry if I spelt any thing wrong

  • The only way I can see someone that has above average genetics for gaining muscle mass NOT watching a video like this is if they’ve already been training a while. I feel I fall into a different category whereas I’m brand new to lifting, but I’m in my early 30’s, and man, it sure seems like I’m gaining mass and strength faster than my peers of similar age and training age. I’m still trying to figure out what’s normal and what’s above average to see where I stand. That’s why I’m here, anyway.

  • These days YouTube filled up with so many weight training and body building videos that people think that this is the only way to lead healthy and happy life. But remember being fit is different from body building…

  • Thanks Sean, your videos are very informative/helpful and you always know how to avoid those click-baity titles. Keep up the work, because you deserve a hella lot more subs!

  • Anyone tested out the Custokebon Secrets (just google search it)? I have heard several amazing things about this popular weight loss system.

  • Hi there, I want to know if Custokebon Secrets, will work for me? I notice a lot of people keep on speaking about this popular lose weight secrets.

  • What do you think of lost a lot of weight using Custokebon Secrets? I notice lots of people keep on speaking about Custokebon Secrets.


  • I managed to put on about 12kg of muscle, which was the maximum I could achieve, in 34 months when I was 20 years old. Even after having several years of rest, it didn’t take me more than a few months to gain the same amount of muscle. I can confidently say that I am not a genetically gifted person because I can only probably do a couple reps of 100kg on an incline bench. Does it truly take more than three years for most of you to gain that much muscle? I am very curious.

  • When it comes to eating healthy, you must try not to fall victim to modern day fad diet plans. Extreme diets are a risk for your health, especially ones that seriously limit your every day nutritional intake. While they might induce fast weight loss, these diets are never a long-term solution for your weight problem. It is best to look up Custokebon Secrets on google search engine as it isn’t just another fad diet where you starve yourself.

  • Working out at the gym is the easy part being able to able to afford protein shakes, and alot of unneeded food just to bulk is what ruin it for all of us eating 4000 to 5000 calories a day to bulk is insanely expensive

  • I’m a mesomorph I eat like a pig and lift weights for 3 weeks then I water fast for 5 days meaning nothing but water for 5 days. I make sure i’m eating a lot of protein but I have no restrictions on what I eat for 3 weeks. NONE! 4:44

  • Fantastic!, please do same video but focusing in fat loss; safe / healthy lose rate, range, impact in testosterone….
    Thanks for your time

  • I trained for 1 day and I am now stronger and ripped like hercules. My nutrition was simply carbs and I followed a hulk hogan vitamin plan.

  • I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES.