Muscle Growth
(Last Updated On: March 10, 2018)

Gaining muscle is a slow moving ship. It takes discipline, dedication, and most importantly- time.

However, while obtaining your goal physique in the long run takes time, that doesn’t mean there aren’t things you can be doing now to speed up the process.

Because the reality is this- while muscle growth develops slowly over the long haul, it typically doesn’t happen linearly. Rather, it tends to come in cycles.

And that’s exactly what we’re going to be doing doing with this 4-week plan- entering a hardcore cycle that’s designed to do one thing- pack on muscle.

Warning– this is not for the faint of heart. The following routine is extremely gruelling, demanding, and frankly, not very much fun. But it works.

No, you won’t “gain 30 pounds of muscle in 30 days” (and anyone who tells you that you will is lying).

But, if you follow the guideline to a tee, you will see noticeable muscle growth before the month is over.

How To Train For Fast Muscle Growth

When it comes to working out for muscle development, there are a number of proven systems you could follow to get results. However, there’s one in particular that takes the cake for getting the job done quickly and efficiently- HIT (high intensity training).

Popularized in the 1970’s by Nautilus founder Arthur Jones, the principle is simple- taking your set to the point of absolute muscle failure…at least, that’s the main idea.

And that’s what you’ll be doing for the next 4 weeks…with a few words of warning.

The first thing to remember is that, while training this way has been shown to have tremendous muscle building benefits as a short-term strategy, in the long-term, it’s a different story. Overtraining eventually becomes an issue.

So does safety. Which brings us to our second warning. When we say training to failure, we mean training to FAILURE. You’re going to push and push until you literally can’t move the weight…and then you’re going to push a bit more.

But MAKE SURE you don’t break form. It’s not worth a potential injury.

So, with that out of the way, let’s have a look at the workout.

The Workout

Here’s how it works- each exercise on this list will have a “recommended rep range”. This means that you should choose a weight that you can reasonably assume you’ll fail on towards the top of that range.

So, if your bench press range is 6-10 reps, and you find yourself failing at 13, no worries- just increase the weight substantially next workout so that you fail toward the 10 rep point.

For each workout you should aim to perform more reps and/or weight than the previous workout.

Start each workout with two warmup sets of your main exercise using 60-70% of the weight you can perform on your “main set”. Take as much time as you need to rest between sets.


Hammer Strength Bench Press Warmup (8-10 reps) x2

Hammer Strength Bench Press To Failure (6-10 rep range)
Unweighted Pushups To Failure
Hammer Strength Incline Bench Press To Failure (6-10 rep range)
Unweighted Pushups To Failure


Leg Press Warmup (10-12 reps) x2

Leg Press To Failure (10-15 rep range)
Bodyweight Squats To Failure
Leg Press (15 reps) *substantially reduce the weight, and don’t take this set to failure
Bodyweight Squats To Failure


Weighted Chin-ups Warmup (8-10 reps) x2

Weighted Chin-ups To Failure (6-10 rep range)
Unweighted Chin-ups To Failure
Weighted Chin-ups (6 reps) *not to failure
Unweighted Chin-ups To Failure
Deadlifts (6-8 reps) *not to failure

*Note: Make sure you use a chin-up bar that’s low enough that you can straighten your feet to touch the ground if you need to- you don’t want to risk a fall once you get to that last rep.

Rest And Recovery

On paper, this routine may look pretty bare bones. But if you’ve never attempted training this way, trust us when we tell you that it is tough.

Which means you need to recover properly. Remember, your muscles grow after you put the work in at the gym.

The most critical aspect of your recovery is going to be your sleep. You need to be getting a minimum of 8 hours sleep per night.

If sleep is an issue for you, there are a few things you can do to improve it. Make sure you’re sleeping in a very dark room. Eliminate all electronic devices 2 hours before you go to bed, as the bluelight from the screen will interfere with your bodies melatonin production.

You should also consider supplementation. Many, many people have a hard time sleeping because they’re deficient in certain minerals. Consider taking a supplement like Zinc and Megnesium (magnesium deficiencies are a well known cause of insomnia and sleep issues).

The Diet

Fortunately, when it comes to packing on muscle, this is one of the most important as well as the simplest parts of the equation- what you eat.

While there are all kinds of theories out there as to the optimal diet for muscle building, there are really two things that will make or break this for you- calories and protein.

Your protein requirements will be relatively straightforward- about a gram of protein per pound of body weight. If you find eating enough protein to be difficult, you can always substitute with a good quality supplement like Gold Standard Whey Protein, which packs a whopping 24 grams of protein per serving.

Your calorie needs are a bit more ambiguous. You need to be in a “caloric surplus” (eating more calories than your body burns each day), but in order to find out what that is, you might have to play around with it a little.

However, 3000-3500 calories per day would be a decent range most people.

Remember while developing that perfect physique takes year of hard work, there are things you can do now to speed up the process. Follow this plan, and we guarantee that in 4 weeks, you will see results.

Just don’t kill yourself.