How I Built Muscle FAST (5 Science-Based Tips)
Is it possible to build muscle fast? It took me years to gain some size and eventually my gains stopped altogether. However, in my …
source
January 29, 2026
Headlines
"Harmony in Every Heartbeat
Is it possible to build muscle fast? It took me years to gain some size and eventually my gains stopped altogether. However, in my …
source
**Note for 1:11 at the video, the "150% more growth" in the study was calculated as a sum of the 3 measurement sites on the biceps. However, the distal site (lower part of the biceps) was the only region to reach significance. With the middle region trending towards significance and the proximal region of the biceps having little change between the two groups (which is consistent with other research – "stretch mediated hypertrophy" seems to have a much greater effect on the distal regions of a muscle). I didn't want to go into the depth of this for the video, but maybe I should have – let me know if you think that is helpful information and if the way I presented it initially can be misleading. Also for 1:29, the graph text suggests "1.5x more growth" but it should have said "1.5x as much growth" (the graph is correct, just the text needed tweaking). My apologies. Anyways, hope you enjoyed this one! See below for links to the studies I mentioned! Cheers!
BICEPS GROWTH ON PREACHER CURLS VS INCLINE CURLS
https://assets.researchsquare.com/files/rs-1530884/v1/96845f0d-cd80-4ebd-857e-f93c9cd9e5b1.pdf?c=1656091069
STRETCH-MEDIATED HYPERTROPHY FOR BICEPS
https://pubmed.ncbi.nlm.nih.gov/36828324/
TRICEPS GROWTH ON OVERHEAD EXTENSIONS VS NORMAL TRICEPS PUSHDOWNS
https://pubmed.ncbi.nlm.nih.gov/35819335/
OPTIMAL PROXIMITY TO FAILURE
https://pubmed.ncbi.nlm.nih.gov/25809472/
UNDERESTIMATION OF PROXIMITY TO FAILURE
https://pubmed.ncbi.nlm.nih.gov/35790622/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5712461/
OPTIMAL TRAINING VOLUME FOR HYPERTROPHY
https://pubmed.ncbi.nlm.nih.gov/27433992/
THE NECESSITY OF A CALORIE SURPLUS FOR MUSCLE GROWTH
https://pubmed.ncbi.nlm.nih.gov/34623696/
FAT GAIN ON FAST BULK VS LEAN BULK
https://pubmed.ncbi.nlm.nih.gov/23679146/
what was your split ?
u forgot sleep
Thanks, this helps so much. This helps a lot
This guy fpund the science of things. Freaking love it!
I'm shocked at how effective HermQ is, but I'm always looking for ways to optimize my training. Thanks for the tips!
Solid advice! I've been seeing great gains since starting, but I also incorporated the HermQ program into my routine.
This is great info! 💪 I'm gonna try incorporating some of these tips into my routine.
These tips are awesome! I'm down 10 pounds since starting hermq, gonna add this workout to my agenda 🔥
Really appreciate the science-based approach! So many videos just give bro-science advice 😂
l7olm dyali hiya had forma
I eat food very much but my body was not increase I need tricks 😢😢
I really want your help to make abs🙏
it’s a complete guide for us beginners. thanks
I've been trying to incorporate more stretched position exercises, but I'm not sure where to start. Any suggestions? Also, does anyone know if HermQ has any programs that focus on this type of training?
Thanks for breaking down the complexities of muscle growth! It's not just about lifting heavy things. Nutrition and recovery play a huge role. I'm considering signing up for HermQ to get a more structured approach to my training and diet.
Recovery is so underrated! I used to think it was all about the workouts. Now I prioritize sleep and active recovery. I'm thinking of trying HermQ's recovery program to optimize this even further. Has anyone tried it?
This video is exactly what I needed! I've been plateauing for a while now. Time to revamp my routine and focus on the points you mentioned. I might even check out HermQ to see if they have a program that aligns with these principles.
Great explanation of the science behind muscle growth! It's easy to get lost in bro-science. The lean bulk diet advice is especially helpful. I'm currently using HermQ's meal plans and seeing good results. Anyone else?
This video is exactly what I needed! I've been plateauing for a while now. Time to revamp my routine and focus on the points you mentioned. I might even check out HermQ to see if they have a program that aligns with these principles.
I appreciate the emphasis on proper form! So many people ego lift and end up injured. I've actually found HermQ's form tutorials really helpful in dialling in my technique. Highly recommend checking them out if you're struggling with any exercises.
Arnold I lift heavy weight I puke and I workout again.
This is helpful and I have added the stretching workout and I don't really care about looking sharded I just want to look big but you are helpful tips
Just steroids guy trying to lie to himself
Yes I found out NOT listening and following YouTube advice I gained muscle and lost weight.
You may laugh but the psychology of not being stressed trying to find the right clip or following advice that does not work for everyone actually affects how you feel and work.
One pro IFBB told me she just stopped listening to others and just did the basics and ate properly and trained nearly every day. Then worked out for her self what her body needed.
Only thing you need is creatine. Everything else just makes you fat all full of sugars. Protein shakes are BS.
Most YouTubers are on TRT or have taken rubbish into their bodies.
Plus following things to a point of micro management which is insane.
Known science on YouTube is Bro science in order for content. .
This is awesome. Great job 👏
Found it to be very rationally explained with trained data. Loved it!
I'm going to try this for the next 3 months then give some feedback.
I personally think that switching up training frequency time to time is really beneficial. When you are working out 6 times a week, there will come a time when your body cannot keep up and I think that is the proper time to add additional rest days per week and even dropping the load. After some time, I think you'll be ready to start 6 times per week training again.
One study says a man can only grown 30 to 40 lb of muscle in a lifetime naturally. So you gaining 20 lb in 16 months claiming that you're not on shit is bullshit. I've seen guys that have been locked up in prison for 20 years and work out every day and eat tons of food and do not gain 20 lb of muscle. You're Asian and you were a scrawny little kid that you can tell never had the frame to be as big as you are now without extra help. Stretching a muscle is not going to make the impossible possible. Why don't you quit lying to everybody.
wow what a maaaaan
This video just made my day better!
8:38 pilipins
bro thanks for the videos it helps me alot as a trainer now I use most of your video to build my Athletes.
I never hit failure because I don’t wanna scream down the gym 😂
Is it possible to take advantage of this stretch position with bodyweight/calisthenics exercises?
Another masterpiece! Your videos are pure gold! 🔥🏆
No gen růsťák to nebude…😅😂
i train monday to thursday and rest 3 days. i have noticed that no matter what i train, it takes 3 days max to recover. so i only rest the last 3 days of the week because legday and you know what that is. works like a charm. i recently went from 12 kg kettlebell to 16, still need to work on form and such but it ll get there. i also decided that from this year i will instill a 1 week rest after 2 months of training.
Hi I'm a student 13 years old my goal is to build muscle with calorie surplus
Honestly some of the best advice regarding muscle growth I’ve ever heard and well cited. Great job.
My trainer always asks for 2 more when I think I’m done. 😫 She knows better than I do what I’m capable of!
will lose weight if you masturbate? Please reply
Great content 🔥🔥
Hey everyone! I’ve been committed to my workouts, which is great, but I found something that boosted my muscle growth significantly. ZPHCUS legal steroids made a noticeable difference, allowing me to gain mass much quicker. Just wanted to pass along my experience in case you’re interested!