Build Muscle Faster Than 99% of People By Doing This

Imagine building muscle faster than 99% of people, training smarter—not harder—by following the recommendations of leading exercise scientists like Dr. Mike Israetel and Professor Brad Schoenfeld.

In this post, I'll walk you through 10 of the most effective, evidence-based strategies they've developed to help you build muscle faster than you ever thought possible.

And this isn't just about looking good—it's about your long-term health too. A growing body of evidence suggests that higher muscle strength is associated with lower all-cause death rates [1].

So, let's dive into these 10 strategies.

1. Understand and Apply Maximum Recoverable Volume (MRV)

You've probably heard the saying, "Train insane or remain the same." But what if I told you that training too hard might actually be holding you back?

This is where the concept of Maximum Recoverable Volume (MRV) comes into play. Dr. Mike Israetel coined this concept, and it's all about finding that perfect balance—pushing your body to its limits without overdoing it. If you exceed your MRV, you're not just stalling your progress; you could actually start losing muscle.

Think of MRV as the most training volume your body can handle while still recovering and progressing. It's like walking a tightrope—you want to push yourself, but not so far that you fall off. The tricky part? Your MRV is highly individual. It varies depending on factors like your genetics, training experience, and even how stressed you are in your day-to-day life.

Imagine a construction crew repairing a building after a storm. If the storm is so severe that it causes more damage than the crew can repair each day, the building will gradually deteriorate, no matter how hard the crew works. The same thing happens to your muscles if you exceed your MRV—your body can't keep up with the damage you're inflicting, and instead of growing stronger, you actually start losing muscle.

Studies show that when you exceed your MRV, you're likely to hit a wall, leading to overtraining symptoms like fatigue, injury, and muscle loss [2]. On the flip side, if you train below your MRV, you're leaving gains on the table. The key is to experiment and adjust your training volume to find your sweet spot.

2. Optimize Training Volume and Frequency

Now, here's the thing: for most of us, the issue isn't overtraining—it's actually getting out there and doing the work. We all have busy lives, and finding the time to train can be a challenge. That's why it's so important to make every minute of exercise count. Once you've got the motivation and consistency down, the next step is figuring out how to maximize your gains in the time you have.

Let's start with volume—specifically, how much training we should be doing to maximize muscle growth. We often hear that more volume equals more gains, but it's not that simple. There's a Goldilocks principle at play here—too little volume, and we're not stimulating enough growth; too much, and we're not giving our bodies enough time to recover.

The sweet spot for most people falls somewhere between the minimum effective volume and the maximum recoverable volume. Minimum effective volume is the least amount of work you need to do to see gains, while maximum recoverable volume is the most you can do without overtraining. Your goal is to train in the "Goldilocks zone" between these two points.

Research shows that training between 10-20 sets per muscle group per week is generally effective for most people [2]. However, some studies have shown that increasing volume up to 30 or even 40 sets per week can still provide benefits, depending on individual recovery capacity [2]. The key takeaway? Find the volume that works for you, based on your recovery and how your body responds to the training.

As for frequency, how we distribute these sets throughout the week is flexible. You could do all 15 sets of chest exercises in one session, or you might prefer to spread them out over two or three sessions. The total number of sets is what matters most. Some people find they recover better and perform more effectively by spreading the volume out, while others might prefer to hit a muscle group hard in one session.

Start on the lower end of the volume range and gradually increase both the number of sets and the frequency if that suits your recovery and performance. Pay close attention to how your body responds. If you're feeling strong and seeing progress, you're in the right zone. If you're constantly sore and fatigued, it might be time to pull back a bit.

3. Reevaluate Repetition Ranges

The next part of the equation is intensity and how many repetitions you should do per set. Is the old-school 8-12 rep range really the best for building muscle?

We used to prescribe loading recommendations based on the "repetition continuum," but recent research has shown that this concept is a bit outdated [3]. While using heavier loads that allow for 1-5 reps per set before reaching failure is generally recommended for maximizing strength gains [2], it turns out that significant strength gains can also be achieved with lower loads that allow for more than 20 repetitions per set before reaching failure [3]. The overall difference in strength gains between heavy and light loads is actually quite small.

One advantage of using lighter loads is a reduced risk of injury. The downside? It takes longer to reach failure, so each set might take more time. But this approach can be particularly useful in situations where time is limited.

This is where the concept of "exercise snacks" comes in handy. On the days that I work at the clinic, for example, I don't have time to go to the gym. So during my paperwork breaks, I do a set of body-weight exercises such as push-ups. I know that by still getting these sets in throughout the day, I'm stimulating muscle growth.

4. Master Rest Intervals

But there's another factor we need to consider to maximize our strength gains: rest intervals.

Research shows that performing resistance exercises with short rest intervals (less than 2 minutes) can diminish strength gains, particularly in well-trained individuals. On the other hand, longer rest intervals (more than 2 minutes) allow us to recover better between sets, leading to greater strength improvements over time [2].

This is especially important if we're focusing on heavy lifting and maximizing our strength potential.

5. Know When to Train to Failure

In this section, we've talked about training to failure. But what exactly does that mean, and is it necessary for optimal muscle building?

Training to failure means performing a set until you literally can't complete another rep with good form. While this sounds intense, it might not be necessary—or even beneficial—for everyone. The evidence suggests that while training to failure can be effective, it's not a requirement for muscle growth, especially if it leads to excessive fatigue and longer recovery times.

A study from Prof. Schoenfeld found that lifting to failure versus stopping 1-2 reps short resulted in similar strength gains when training volume was the same [2]. Another study noted that going to failure can increase fatigue and delay recovery, which might hinder your progress if you're not careful [2].

The takeaway? You don't need to train to failure on every set. In fact, leaving a rep or two in the tank might allow you to train more consistently and recover better, leading to greater gains over time. It's a good idea to save training to failure for your last set or for specific exercises where you feel it's safe to push your limits.

6. Prioritize Full Range of Motion (ROM)

But now we need to talk about how to optimize each rep.

We've all seen it—people at the gym loading up the bar and doing half-reps. But if you're serious about building muscle, you need to be using a full range of motion (ROM) in your exercises. Why? Because full ROM exercises maximize both strength and hypertrophy.

When you train through a full ROM, you're working your muscles at their most stretched and most contracted positions. This not only builds more strength but also leads to greater muscle growth. Think of it this way: a muscle that's fully stretched and then fully contracted is a muscle that's fully worked.

Research consistently shows that full ROM exercises lead to greater muscle growth and strength compared to partial ROM exercises [2].

Next time you're at the gym, focus on using a full ROM for all your lifts. Whether it's squats, bench presses, or pull-ups, make sure you're getting deep into the stretch and fully contracting at the top. Not only will this improve your gains, but it will also help prevent injuries by improving your flexibility and joint health.

7. Focus on the Eccentric Phase

But a full range of motion isn't the only thing we need to be doing to maximize the benefit of each rep, and this is the sixth strategy.

Did you know that lowering the weight might be just as important—if not more so—than lifting it?

Most of us focus on the lifting phase of an exercise—the concentric phase—but what about the lowering phase, or the eccentric phase? It turns out that the eccentric phase is where a lot of the muscle-building magic happens.

Eccentric training, or focusing on the lowering phase of an exercise, is crucial because it creates significant muscle tension and damage, which leads to greater muscle growth during recovery. Your muscles can handle more weight during the eccentric phase than the concentric phase, allowing you to overload them more effectively.

Research supports this idea. Traditional resistance exercise, which involves both lifting and lowering weights, produces greater improvements in strength than focusing on the lifting phase alone [2].

So, how can you incorporate this into your routine? Try lowering the weight slowly and with control—taking 3-4 seconds during a squat or bench press, for example. Personally, I like to push hard during the concentric phase, then go slow during the eccentric phase. This way, along with a full range of motion, I make sure to get the most out of every rep.

8. Embrace Progressive Overload

Want to keep making gains week after week? Here's the secret.

Progressive overload is the cornerstone of any successful muscle-building program. Simply put, it means gradually increasing the demands on your muscles over time. Whether it's by lifting more weight, doing more reps, or increasing the volume, progressive overload ensures that your muscles are constantly challenged and forced to grow.

Without progressive overload, your muscles will adapt to your current routine, and your gains will plateau. The key is to make small, consistent increases in your training to keep your muscles under tension and growing.

Research consistently shows that subjects who progressively increased their training load over time saw significantly greater muscle growth compared to those who kept their load constant [2].

Every week, try to increase your weight, reps, or sets slightly. Even adding an extra rep or kilogram to the bar can make a big difference over time. The important thing is to keep pushing your limits, but always listen to your body to avoid injury.

9. Prioritize Recovery

Everything we've gone through so far in this post has explained how to challenge your muscles in the most effective way possible. But that's only half the equation.

Recovery is often overlooked, but it's just as important as the time we spend lifting weights. In fact, recovery is where the magic happens—where your muscles repair, grow, and become stronger. Without proper recovery, you're just spinning your wheels.

When you lift weights, you're actually causing small tears in your muscle fibers. It's during the recovery process that these fibers repair and grow back stronger, a process known as supercompensation. But here's the catch: if you don't give your muscles enough time to recover, you won't see those gains.

Research consistently shows that adequate recovery time is crucial for muscle growth and strength gains. Insufficient recovery leads to increased fatigue, reduced performance, and a higher risk of injury [2].

To optimize your recovery, you need to ensure you're getting enough sleep, eating a balanced diet rich in lean protein, and taking rest days when needed.

Specifically, research from Professor Brad Schoenfeld suggests that the optimal protein intake to maximize your response to resistance exercise is around 1.6 grams of protein per kilogram of body weight per day [4].

Additionally, consider using techniques like active recovery—light activities that promote blood flow without taxing your muscles—to enhance your recovery process.

10. Personalize Your Training

The ninth strategy ties everything together, and then the tenth strategy will show you how to really put your foot on the gas for muscle building.

One size doesn't fit all when it comes to building muscle. What works for your friend might not work for you, and that's okay. The key is to personalize your training based on your unique body, goals, and lifestyle.

Personalization means adjusting your training volume, frequency, and intensity based on how your body responds. It also means considering factors like your recovery capacity, genetics, and even daily stress levels. The more you tailor your training to your individual needs, the better your results will be.

Dr. Mike Israetel often emphasizes that individual differences—like muscle fiber composition, recovery capacity, and life stressors—play a huge role in how we respond to training. His advice is to experiment and adjust your approach based on what works best for you, rather than blindly following a generic program.

Start by tracking your workouts, sleep, and nutrition. Pay attention to how your body feels and performs, and adjust your training accordingly. Don't be afraid to experiment with different rep ranges, volumes, and exercises until you find what works best for you.

11. Take It to the Next Level with Supramaximal Training

The final recommendation. Ready to take your training to the next level? Let's talk about supramaximal training.

If you've been training for a while and are looking to break through a plateau, supramaximal training might be just what you need. This advanced technique involves lifting weights that are heavier than your one-rep max—yes, you heard that right—to maximize strength and muscle growth.

Supramaximal training focuses on the eccentric phase, where you can handle more weight than in the concentric phase. By overloading your muscles in this way, you can stimulate new muscle growth and strength gains that might be hard to achieve with traditional training.

Research indicates that incorporating supramaximal eccentric-only training or "accentuated eccentric loading" may enhance strength gains [2].

One way to do this is to lift a weight with both arms and lower the weight with one arm, like in a one-arm eccentric dumbbell curl.

To keep making gains week after week, you also need to consider periodization in your training plan.

Periodized resistance training involves systematically varying your training intensity, volume, and exercises over time to avoid plateaus and continuously challenge your muscles. Research shows that periodized plans have a moderate effect on improving your one-rep max (1RM) compared to non-periodized training plans [5].

By periodically adjusting your training variables, you can ensure that you're consistently pushing your limits and making progress.

Whether it's through increasing the weight, changing up your rep ranges, or cycling between different training phases, periodization helps keep your muscles guessing and growing.

Conclusion: Time to Take Action

Now, it's time to put this knowledge into action. Start incorporating these strategies into your training, and watch your progress skyrocket.

But don't overlook protein intake. Make sure to check out the next post about some pivotal new research on how best to use protein to maximize your strength.

References

1. Associations of Muscular Strength with All-Cause and Cause-Specific Mortality Among Men and Women in the United States: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772850/
2. Maximizing Strength: The Stimuli and Mediators of Strength Gains: https://journals.lww.com/nsca-jscr/Fulltext/2023/04000/Maximizing_Strength__The_Stimuli_and_Mediators_of.22.aspx
3. Effects of Resistance Training with Different Volume and Frequency Distributions: https://www.mdpi.com/2075-4663/9/2/32
4. Protein Supplementation and Resistance Exercise Training in Healthy Adults: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867436/
5. Periodization of Resistance Training for Enhancing Performance and Promoting Health: https://link.springer.com/article/10.1007/s40279-017-0734-y