A commonly-known concept in bodybuilding is the concept of the three pillars - training, nutrition, and sleep. Succeeding in building muscle fast depends on how well you handle these three main factors.

Here are some tips on how to handle these factors effectively:

Eat like a horse:

You won't gain weight no matter how hard you work out at the gym or how long you sleep as long as you're not eating enough calories.

First, you need to determin how many calories you need in order to maintain your current weight. You can do that using the Cunningham equation.

After you know how many calories you need to eat in order to maintain your current weight all you need to do is eat 20% more calories and you'll start gaining weight fast!

Count calories:

The problem with skinny guys is that they often overestimate what they eat when in reality they eat like birds.

Count every calorie you take in so that you're sure that you're eating enough to gain muscle!

Eat healthy, calorie dense whole foods:

In order to not gain considerable amounts of fat while you're eating 20% calories above maintenance you'll have to say no to all those unhealthy junk foods or you'll quickly pack on a serious amount of fat. Trust me, you'll never look back.

Another important thing to look out for is to eat calorie dense foods. For instance compare how many calories there are in 100 g of rice and how many calories there are in 100 g of broccoli. Obviously rice is much more calorie dense. This is important as you've got limited room for food in your stomach so make sure to fill it with calorie dense foods.

Lift weights:

Remember, you have to work out or you'll get plain fat!

Your best option is to find a strength training program like Stronglifts 5x5 or WS4SB that consists of compound exercises aimed at making you both big and strong.

Get enough sleep:

Growth hormone is released during sleep so you need to make sure you get enough sleep every night.

Generally, aim for 8-9 hours of uninterrupted quality sleep.


We covered factors like training, nutrition and sleep, but the mental factor is just as important.

The key to success is making the right plan and sticking to it. It may take more time than you initially thought but if you stay consistent for long enough the results you seek will come sooner or later!