{"id":71014,"date":"2025-02-20T11:26:11","date_gmt":"2025-02-20T11:26:11","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71014"},"modified":"2025-02-20T11:26:11","modified_gmt":"2025-02-20T11:26:11","slug":"what-makes-muscles-grow-faster","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/","title":{"rendered":"What Makes Muscles Grow Faster? The Science Behind Muscle Growth"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#What_Causes_Fast_Muscle_Growth\" >What Causes Fast Muscle Growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#What_Helps_Grow_Muscle_Faster\" >What Helps Grow Muscle Faster?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#Diet\" >Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#Exercise_ProgramRoutine\" >Exercise Program\/Routine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#Can_You_Speed_Up_Muscle_Growth\" >Can You Speed Up Muscle Growth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#Do_Muscles_Grow_on_Rest_Days\" >Do Muscles Grow on Rest Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#What_Is_the_Fastest_Muscle_to_Grow\" >What Is the Fastest Muscle to Grow?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#Why_Am_I_Getting_Stronger_But_Not_Bigger\" >Why Am I Getting Stronger But Not Bigger?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#How_to_Bulk_Fast_in_a_Healthy_Way\" >How to Bulk Fast in a Healthy Way\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#Can_fat_turn_into_muscle\" >Can fat turn into muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#Is_rice_good_for_bulking\" >Is rice good for bulking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#Is_dirty_bulking_faster\" >Is dirty bulking faster?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#Is_it_better_to_be_lean_or_bulky\" >Is it better to be lean or bulky?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#How_can_skinny_guys_gain_muscle_fast\" >How can skinny guys gain muscle fast?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There are many health benefits to building muscle. Increasing your muscle mass can help boost your physical performance, athletic prowess, and fat and weight loss, in addition to improving your resting metabolic rate, increasing bone density, improving your functional and mental health, and reducing your risk of chronic illnesses (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2015\/07000\/build_muscle,_improve_health__benefits_associated.6.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Makes_Muscles_Grow_Faster\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to the health aspect, increasing muscle mass can also help you look good, which may improve your self-esteem. Regardless of why people choose to increase their muscle mass, the question of what makes muscles grow faster is something that many people who are looking to bulk find themselves asking.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to get tips on how to increase muscle mass fast and healthily.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Fast_Muscle_Growth\"><\/span><b>What Causes Fast Muscle Growth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The quick and simple answer to this is diet and exercise routine. When done the right way, a combination of these two factors can help you start to see signs of gaining muscle faster than you think.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the longer answer is a little more complicated. You need to remember that just like fat and <a href=\"https:\/\/betterme.world\/articles\/yoga-for-weight-loss-for-beginners\/\">weight loss<\/a>, the rate of muscle growth is affected by multiple factors. These include training intensity and volume and your genetics, age, overall calorie intake, and hormones (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/6538\/how-muscle-grows\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there isn\u2019t much you can do about factors such as your genes, age, and hormones, factors such as calorie intake and diet and training intensity and volume are things you can control. These are what we\u2019ll be looking at today.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Helps_Grow_Muscle_Faster\"><\/span><b>What Helps Grow Muscle Faster?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So what makes muscles grow faster naturally? As stated above, your diet and exercise routine are the two main things you can work on to help increase the rate of your muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s take a closer look at each factor and what you need to do and change to increase this rate.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diet\"><\/span><b>Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There are many components that make up nutrition for each individual. When looking at someone\u2019s diet, it\u2019s typically easiest to look at it from a bigger perspective. Here we will divide this into two parts: your overall calorie intake and your macronutrient intake.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Your Overall Calorie Intake<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Generally, people who are looking to increase <a href=\"https:\/\/betterme.world\/articles\/dairy-free-protein-powder\/\">muscle mass<\/a> are often advised to start eating at a calorie surplus, which simply means eating more calories than your body burns a day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main reasoning behind this is that bulking, or rather increasing muscle mass, requires more intense resistance training and the extra calories provide the fuel that is needed to do this.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a review published in 2019, researchers stated that during the off-season, bodybuilders increase their calorie intake by 10% to 20% which helps them increase their weight by 0.25% to 0.5% a week, depending on whether they are novice or intermediate bodybuilders (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6680710\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you already count your calories and have a good understanding of how many calories your body burns in a day, add an extra 10% of your regular intake and this should be your new daily intake as you work to increase your muscle mass.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t count calories, use a reputable calorie-counting app &#8211; the <\/span><i><span style=\"font-weight: 400;\">BetterMe app<\/span><\/i><span style=\"font-weight: 400;\"> is a great example &#8211; to track your regular calorie intake for about a week. Find the average, add 10%, and make this your new intake.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Makes_Muscles_Grow_Faster\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71011\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/532-macros-for-weight-loss-and-muscle-gain-1024x640.png\" alt=\"What Makes Muscles Grow Faster\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/532-macros-for-weight-loss-and-muscle-gain-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/532-macros-for-weight-loss-and-muscle-gain-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/532-macros-for-weight-loss-and-muscle-gain-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/532-macros-for-weight-loss-and-muscle-gain-1472x920.png 1472w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/532-macros-for-weight-loss-and-muscle-gain.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Please Note:<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Eating at a calorie surplus typically works best for those who are currently happy with their weight or even those who are underweight and want to gain muscle. If you\u2019re wondering how to build muscle fast and lose weight, a calorie surplus isn\u2019t the thing for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anyone who hopes to increase muscle mass but also lose fat\/weight should eat at a calorie deficit. If they eat at a calorie surplus, they will simply gain more fat even if they\u2019re working out at the same time because their body is still unable to burn the extra food energy intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, they should eat on a deficit, which means they are eating fewer calories than their body uses up in a day. This forces their body to turn to burning stored fat as an energy source, which leads to fat and weight loss over time. Experts recommend a daily deficit of 500 to 700 calories (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Your Macronutrient Intake<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Macronutrients or macros as often referred to in the fitness world refer to your intake of carbohydrates, protein, and fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrates and fats are important in any bulking plan. The former are turned into glucose and stored in the muscle then later used as fuel while exercising, and the latter are essential for reducing inflammation in the muscles, acting as a source of long-term energy for the body and for hormone production.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ordinarily, the recommended macro intake for a balanced diet is 45% to 65% of your total calories from carbohydrates, 20% to 35% from fat, and 10% to 35% from protein (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC1479724\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). However, studies have shown that for bodybuilding, a higher protein intake works best (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15107010\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24864135\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These researchers recommend that you instead consume 55% to 60% of your total calories from carbohydrates, 25% to 30% from protein, and 15% to 20% from fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15107010\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that if you prefer to measure your protein intake in grams, researchers have stated that the best protein intake for muscle growth is an intake of 1.2 g to 1.6 g of protein per kg of body weight per day (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15107010\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/jcsm.12922\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-022-00508-w\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn more about <\/span><b>mass-gaining diet plans<\/b><span style=\"font-weight: 400;\"> for a better chance of success.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Makes_Muscles_Grow_Faster\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_ProgramRoutine\"><\/span><b>Exercise Program\/Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once your diet has been sorted, the next thing to look at is your workout routine. For this, you\u2019ll need a resistance training routine and rest.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Resistance Training<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Also known as strength training or <a href=\"https:\/\/betterme.world\/articles\/weight-training-over-40\/\">weight training<\/a>, this is a form of exercise that makes your muscles work against a weight or external force, which breaks said muscle down, and after recovery, the muscles in question grow stronger and bigger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies over the years have shown that of all exercise types &#8211; cardio, resistance training, balance, and flexibility exercises &#8211; resistance\/strength training works best for increasing muscle mass and strength (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6303131\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254623000601\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength training can be done either using free weights, gym machinery, resistance bands, or simply your body weight. If you\u2019re curious about how to gain muscle fast at home, a high-protein diet plus an at-home strength training program that uses your body weight or with the help of resistance bands can see you well on your way to meeting your desired goals.<\/span><\/p>\n<p>Our previous post goes into great detail if calisthenics build muscle.<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Rest<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It may seem counterintuitive to be required to rest when we know that exercise helps build muscle, but what you may not realize is that muscle grows when you allow it to rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As previously mentioned, the strain of working out creates microscopic tears in the\u00a0 muscle fibers. If you continuously exercise without ample rest, you\u2019ll overwork these muscle fibers, which can weaken\u00a0 them and ultimately increase your likelihood of injury\u00a0 &#8211; it may even affect your mental health too (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, when you rest (and eat enough protein), you allow the muscle fibers to repair themselves, recover, and rebuild. This makes them stronger for the next workout session and after enough time (plus rest and protein), they\u2019ll start to get bigger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure that you get a full 24-48 hours of rest per week to allow the muscles to rest and recover. Remember, you can always do passive and\/or active recovery.<\/span><\/p>\n<p><em><b>Read more: <\/b><a href=\"https:\/\/betterme.world\/articles\/is-working-out-6-days-a-week-too-much\/\">Is working out 6 days a week too much<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Speed_Up_Muscle_Growth\"><\/span><b>Can You Speed Up Muscle Growth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. As mentioned above, a combination of strength training and a high-protein diet works best for fast muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips on how to train for fast muscle growth:<\/span><\/p>\n<ul>\n<li><b>Increase Training Volume<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Researchers seem to be in agreement that increased training volume, i.e. more sets and heavier weights, seems to work best for muscle hypertrophy (aka increased muscle mass).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, if you\u2019re using weights in your workout, try going heavier, but make sure you pace yourself so you don\u2019t injure yourself, especially if you are a beginner.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regarding the number of sets and reps, researchers state that you should perform anywhere between 3 and 6 sets with 6 to 12 reps per set for the best results (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6303131\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254623000601\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8126497\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Makes_Muscles_Grow_Faster\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71010\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/533-2300-calorie-meal-plan-1024x640.png\" alt=\"What Makes Muscles Grow Faster\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/533-2300-calorie-meal-plan-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/533-2300-calorie-meal-plan-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/533-2300-calorie-meal-plan-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/533-2300-calorie-meal-plan-1472x920.png 1472w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/533-2300-calorie-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Practice Progressive Overload<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This ties in with the point above. Progressive overload refers to the act of gradually increasing the intensity, duration, and volume of your workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The theory behind this is that when you constantly challenge your muscles, they\u2019re forced to constantly break and repair, which helps them get bigger and stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In resistance training, progressive overload can be done by increasing the workout duration, weights used during workout session, number of sets or reps per workout, and reducing rest time in between exercises (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9528903\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Muscles_Grow_on_Rest_Days\"><\/span><b>Do Muscles Grow on Rest Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, they do. Rest days allow the broken muscle fibers to repair themselves and recover, which makes them grow bigger and become stronger.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Fastest_Muscle_to_Grow\"><\/span><b>What Is the Fastest Muscle to Grow?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some sources claim that the lower-body muscles grow the fastest while others claim that chest muscles or the shoulders grow quicker. However, these claims seem to have no scientific research to back them, so we can\u2019t say if this is true or not.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What we can do is remind you that muscle growth is also influenced by your genetics. Therefore, the best way to try and determine which of your muscles may develop the fastest is to look at your family members. Whichever muscle grows the fastest on them will likely grow the fastest on you too, but this isn\u2019t always the case as we\u2019re all incredibly unique individuals and even with similar genetics, there can be drastic differences in how the body builds muscle or is shaped.\u00a0\u00a0<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Makes_Muscles_Grow_Faster\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Getting_Stronger_But_Not_Bigger\"><\/span><b>Why Am I Getting Stronger But Not Bigger?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may need to change your training regimen. Instead of lifting heavy and doing smaller reps, try lifting lighter weights and doing more reps. Consider taking longer breaks between sets. This may help you increase muscle mass.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/beginner-cardio-workout\/\">Beginner Cardio Workout: The Ultimate Guide To Getting Started At Home Or The Gym<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Bulk_Fast_in_a_Healthy_Way\"><\/span><b>How to Bulk Fast in a Healthy Way\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The trick remains the same &#8211; exercise and a <a href=\"https:\/\/betterme.world\/articles\/1550-calorie-meal-plan\/\">high-protein diet<\/a>. Your protein sources for this should be from animals and plants.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Animal protein sources include lean meats, poultry and eggs, fish and seafood, dairy products, and whey protein powders. Plant-based protein options include beans, peas, nuts, lentils, seeds, soy products, and plant-based protein powders.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, eating at a calorie surplus doesn\u2019t mean you need to eat junk food to hit these high calorie totals. You should look for nutrient-dense foods and continue focusing on healthy eating habits even when you\u2019re trying to get those calories in.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Makes_Muscles_Grow_Faster\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71009\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/432-7-day-alkaline-diet-plan-1024x640.png\" alt=\"What Makes Muscles Grow Faster\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/432-7-day-alkaline-diet-plan-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/432-7-day-alkaline-diet-plan-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/432-7-day-alkaline-diet-plan-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/432-7-day-alkaline-diet-plan-1472x920.png 1472w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/432-7-day-alkaline-diet-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_fat_turn_into_muscle\"><\/span><strong>Can fat turn into muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, fat doesn\u2019t and can\u2019t turn into muscle. These two are made up of different cells and so one cannot turn into the other.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_rice_good_for_bulking\"><\/span><strong>Is rice good for bulking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is. As mentioned above, carbohydrates are essential for a bulking program as they are turned into glucose that fuels the workout. Rice is a fantastic and easily available carb source.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_dirty_bulking_faster\"><\/span><strong>Is dirty bulking faster?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not necessarily. Dirty bulking means that you\u2019re consuming your calorie surplus through unhealthy foods that aren\u2019t very nutritious and are high in simple carbs and unhealthy fats.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, at the end of the day, 3,000 calories is 3,000 calories. You can likely get 3,000 calories of junk food down quicker than 3,000 calories of healthy foods, but junk food won\u2019t provide you with the other nutrients your body needs in order to feel good and function as it should.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While this can help you get to your target weight faster, it also means that you\u2019re also more likely to increase your fat percentage. Ultimately, you\u2019ll have to work harder to lose the accumulated fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simply stick to clean bulking &#8211; it may take longer and have you eating a larger portion of food at a time, but you don\u2019t have to suffer in the gym getting rid of extra body fat and you\u2019ll likely feel better overall.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_better_to_be_lean_or_bulky\"><\/span><strong>Is it better to be lean or bulky?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Neither is better or worse. It all comes down to personal preference. If you feel like a bulkier physique is better for you, then go for that, and if you believe that being leaner is preferable, then go with that. Focus on what your individual goals are and what you want to accomplish on your wellness journey.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_skinny_guys_gain_muscle_fast\"><\/span><strong>How can skinny guys gain muscle fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There\u2019s no trick for this. You\u2019ll need to eat at a caloric surplus and do more resistance training workouts. Practice progressive overload to help you lift heavier and grow stronger and bigger.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Makes_Muscles_Grow_Faster\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer to \u2018what makes muscles grow faster?\u2019 is simply diet and a good weight training program. As long as you understand what and how much of it to eat and how to train, the results will come. Just be patient and remember that while pushing yourself is good, pushing too hard can be detrimental. Pace yourself and remember to rest. Your muscles won\u2019t grow without proper food intake or rest, so get enough of both.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are many health benefits to building muscle. Increasing your muscle mass can help boost your physical performance, athletic prowess, and fat and weight loss, in addition to improving your resting metabolic rate, increasing bone density, improving your functional and mental health, and reducing your risk of chronic illnesses (1). In addition to the health [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71015,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[45],"class_list":["post-71014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Makes Muscles Grow Faster? The Science Behind Muscle Growth - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about \u2605 WHAT MAKES MUSCLES GROW FASTER \u27a4? Check out this article to learn more about how to eat and how to utilize your workout routine for muscle growth.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Makes Muscles Grow Faster? The Science Behind Muscle Growth\" \/>\n<meta property=\"og:description\" content=\"Are you curious about \u2605 WHAT MAKES MUSCLES GROW FASTER \u27a4? Check out this article to learn more about how to eat and how to utilize your workout routine for muscle growth.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5061-what-makes-muscles-grow-faster-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"What Makes Muscles Grow Faster? The Science Behind Muscle Growth\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/\"},\"wordCount\":2030,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5061-what-makes-muscles-grow-faster.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There are many health benefits to building muscle. Increasing your muscle mass can help boost your physical performance, athletic prowess, and fat and weight loss, in addition to improving your resting metabolic rate, increasing bone density, improving your functional and mental health, and reducing your risk of chronic illnesses (<\/span><a href=\\\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2015\/07000\/build_muscle,_improve_health__benefits_associated.6.aspx\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In addition to the health aspect, increasing muscle mass can also help you look good, which may improve your self-esteem. Regardless of why people choose to increase their muscle mass, the question of what makes muscles grow faster is something that many people who are looking to bulk find themselves asking.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on to get tips on how to increase muscle mass fast and healthily.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Causes Fast Muscle Growth?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The quick and simple answer to this is diet and exercise routine. When done the right way, a combination of these two factors can help you start to see signs of gaining muscle faster than you think.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, the longer answer is a little more complicated. You need to remember that just like fat and <a href=\\\"https:\/\/betterme.world\/articles\/yoga-for-weight-loss-for-beginners\/\\\">weight loss<\/a>, the rate of muscle growth is affected by multiple factors. 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The Science Behind Muscle Growth - BetterMe","description":"Are you curious about \u2605 WHAT MAKES MUSCLES GROW FASTER \u27a4? Check out this article to learn more about how to eat and how to utilize your workout routine for muscle growth.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"What Makes Muscles Grow Faster? The Science Behind Muscle Growth","og_description":"Are you curious about \u2605 WHAT MAKES MUSCLES GROW FASTER \u27a4? Check out this article to learn more about how to eat and how to utilize your workout routine for muscle growth.","og_url":"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5061-what-makes-muscles-grow-faster-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"What Makes Muscles Grow Faster? The Science Behind Muscle Growth","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/"},"wordCount":2030,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/02\/5061-what-makes-muscles-grow-faster.png","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">There are many health benefits to building muscle. Increasing your muscle mass can help boost your physical performance, athletic prowess, and fat and weight loss, in addition to improving your resting metabolic rate, increasing bone density, improving your functional and mental health, and reducing your risk of chronic illnesses (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2015\/07000\/build_muscle,_improve_health__benefits_associated.6.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In addition to the health aspect, increasing muscle mass can also help you look good, which may improve your self-esteem. Regardless of why people choose to increase their muscle mass, the question of what makes muscles grow faster is something that many people who are looking to bulk find themselves asking.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read on to get tips on how to increase muscle mass fast and healthily.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Causes Fast Muscle Growth?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The quick and simple answer to this is diet and exercise routine. When done the right way, a combination of these two factors can help you start to see signs of gaining muscle faster than you think.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, the longer answer is a little more complicated. You need to remember that just like fat and <a href=\"https:\/\/betterme.world\/articles\/yoga-for-weight-loss-for-beginners\/\">weight loss<\/a>, the rate of muscle growth is affected by multiple factors. These include training intensity and volume and your genetics, age, overall calorie intake, and hormones (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/6538\/how-muscle-grows\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span>\r\n\r\n<span style=\"fo ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/","url":"https:\/\/stage.betterme.world\/articles\/what-makes-muscles-grow-faster\/","name":"What Makes Muscles Grow Faster? 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