Building muscle is more than just hitting the gym and lifting weights. It's about smart, targeted action. Whether you're looking to tone, strengthen, or bulk up, the right approach can help you build muscle faster and more efficiently. To accelerate your progress, consistency, precision, and proper technique are crucial. We've gathered top expert advice on how to optimise your workouts, nutrition, and recovery to maximise muscle growth.
Ready to take your strength to the next level? Here’s how to build muscle effectively.
#1 Focus on the area you're working on
“First of all, choose the right disciplines and vary them. For example, yoga isn't enough if you're aiming to tone your legs, and running won't strengthen your abdominal muscles like Pilates. It's essential to work with a qualified coach who can guide you effectively. And don't skip the protein at every meal—it's crucial for muscle building. Take inspiration from athletes or Joseph Pilates' methods and focus on the area you're working on. Contract those muscles—like your glutes when you're on all fours—for quicker, more effective results and improved body awareness.”
Julie Pujols, founder of the Pilates Booty/Colour Sculpt methods
#2 Add weights
“It's essential to know your body well, and to know how to execute an exercise correctly to achieve your goal. Regularity is also going to be an essential ingredient. The more you strengthen your body, the more muscular you'll become. Stop doing 35 minutes of mat work every day and opt for polyarticular exercises, mobility, stretching and gentle, deep strengthening like Pilates, for example. Add weights to challenge yourself. There's no need to work out for one hour a day to build muscle: 20 to 25 minutes are just as good if your workout is well planned. Finally, favour disciplines that insist on breathing, hypopressives and stomach vacuum to firm up your belly properly and quickly.”
Anaïs Jazmine, founder of the BellySculpting
#3 Work deep muscles
“It's important not to think in terms of speed, but in terms of lasting results. Once you've grasped this concept, I'm a firm believer in the Barre method to build muscle (especially lengthening). The opposite of the cycling or bootcamp effect. This method was developed in the 70s by an injured dancer and combines Pilates with ballet movements and postures. So you work your deep muscles, your posture and you never bulk up. I've been hooked since 2015.”
Julie Granger, ex-ballerina, celebrity trainer
“In my opinion, building muscle fast comes down to a few key principles. Start with a clear, realistic action plan based on your fitness goals and the time you can commit. Stay consistent with strength training. I usually recommend three to four classes per week, depending on the results you’re after. Gradually increase the number of reps for each movement, and make sure you’re drinking plenty of water—hydration is essential. Your diet should include enough protein too; I aim for 1.5 grams per kilo of body weight each day. Most importantly, rely more on discipline than motivation. Motivation fades, discipline sticks.”
Nathalie Errandonea-Mewes, fitness coach and founder of the NRG BarreBody method
#5 Consider electrostimulation
"In my opinion, there’s no secret to building muscle quickly; regularity and patience are key. Start by training consistently, maintaining a healthy lifestyle and diet, and giving yourself time to recover between sessions. Personally, I prefer activities that tone deep muscles, like yoga and Pilates. You can gradually add weights or resistance bands: begin with light weights, and choose your bands wisely: light resistance works well for the upper body, while medium resistance is better for lower-body exercises. For faster results, consider adding one electrostimulation session a week. It helps target specific areas, with exercises tailored to your physical condition.
Laure Dary, founder of LD Studio
This article first appeared on Vogue.fr
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