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Nobody wants to wait for results. You post a photo on Instagram, and you hope to see at least 100 “likes” within an hour.

With that sense of urgency in mind, I consulted with powerlifter-turned-bodybuilder and Dymatize athlete Geremy Satcher for his best tips on not just gaining muscle, but doing it in the fastest time possible. He provided his best “build muscle in a hurry” advice for those who simply don’t have time to wait.

2 If you’re not taking creatine, add 5 grams’ worth to your shake.

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An avalanche of research supports creatine for bodybuilders and strength trainers. Creatine works by increasing the number of energy substrates capable of high-intensity work within the muscle, helping you maintain energy for more reps. Long-term usage has been shown to lead to 5-15 percent greater gains in strength and performance.

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