How To Gain Muscle Mass Fast

how to gain muscle mass

Skinny Guys: to get bigger & stronger muscles every 2-to-4 weeks…

Do workouts A, B & C below Following 1 of these workout schedules & Use the diet plan on this page

Workout A

To Build a Bigger Chest, Shoulders & Triceps…

PART 1 is all you need to do to build more than enough muscle mass in your chest, shoulders & triceps because the compound exercises in PART 1 work all those muscles at the same time.

Part 1
Click Pics for Exercise Tips

Part 2 - Chest
Click Pics for Exercise Tips

Part 3 - Shoulders (Side)
Click Pics for Exercise Tips

Part 4 - Triceps
Click Pics for Exercise Tips

Dips or Close Grip Bench Presses are the best exercises you can do for bigger triceps because of fast muscle building tip #1 & #2 and Only do Dips if you have not done them already in PART 1

Workout B

To Build a Bigger Back & Biceps…

PART 1 is all you need to do to build more than enough muscle mass in your back & biceps because the compound exercises in PART 1 work your back and biceps at the same time.

Part 1
Click Pics for Exercise Tips

Part 2 - Biceps
Click Pics for Exercise Tips

Part 3 - Traps
Click Pics for Exercise Tips

Part 4 - Shoulders (Rear)
Click Pics for Exercise Tips

Workout C

To Build Bigger Legs…

Part 1 - Thighs, Butt & Hamstrings
Click Pics for Exercise Tips

Part 2 - Calves
Click Pics for Exercise Tips

IMPORTANT!

Use these 8 tips to Gain Muscle Mass as fast as possible doing Workouts A, B & C

1. Beat Your Last Workout

To build muscle as fast as possible YOU HAVE to beat your last workout by either…

Here's an example of how you would get bigger & stronger legs by increasing the weights, reps and/or sets each workout doing squats…

A bigger muscle is a stronger muscle so if you do not continually try to beat your last workout your muscles won't get that much bigger.

2. Or Beat Each Set

Instead of waiting until your next workout… Try to beat each set in your current workout by using heavier weights and/or more reps EACH SET.

Here's an example of how you would get a bigger & stronger chest by beating each set in a workout by using more weight and/or reps each set of bench presses…

3. Keep a Workout Log

Make sure you keep a workout log so you'll know exactly how much weight, reps and/or sets you need to do to beat your last workout because Your muscles will not get bigger & stronger doing the same exact workout over & over using the same amount of weights, reps & sets.

Use 1 of these workout logs…

4. Watch This Video

The video above explains perfectly why you need to get stronger or attempt to beat your last workout in order for your muscles to get bigger.

5. You Won't Always Win

As you get stronger it gets tougher to lift heavier weights, do more reps and/or sets each time you workout so you'll have workouts where you're unable to beat your last workout and when that happens…

6. Use Fast Muscle Building Tricks

Use 1 of these 16 fast muscle building tricks once you start having a tough time beating your last workout - for example…

Note the usage of any fast muscle building trick in your workout log.

7. Not TOO Heavy or TOO Light

When doing the compound exercises for 5-to-15 reps per set from part 1 of Workouts A, B & C make sure you are using a weight that is NOT TOO HEAVY or NOT TOO LIGHT so…

8. Rest

It doesn't matter how often you workout when you're trying to gain muscle as long as you're using the progressive overload trick where you get stronger everytime you workout but to build muscle as fast as possible…

Your Workout Schedule

Pick 1 of the 6 schedules that's best for you

1. Four Day Cycle

2. Five Day Cycle

3. Six Day Cycle

4. Seven Day Cycle

5. Once a Week

6. Make Your Own Schedule

Diet Plan To Gain Muscle Mass

diet plan to gain muscle mass

To see exactly how you need to eat to gain muscle…

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "Tell me how to gain muscle mass"

Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

Eat -to- grams of protein & -to- calories per day to gain muscle mass

  • Eat high protein foods, protein shakes like Optimum nutrition whey and/or protein bars to get enough protein for muscle growth.
  • Eating more than grams of protein will not build muscle faster & eating more than calories will only bulk you up or make you get fatter as you gain muscle mass.
  • Use a calorie counting app to accurately track the amount of protein, calories, carbs & fats you eat.

Eat Whatever You Want as long as…

  • -to- of the -to-calories you eat comes from the -to- grams of protein you eat each day. 1g of protein = 4 calories
  • Eat at least -to- grams or -to- calories worth of fat (mostly saturated & monounsaturated fats) to maintain a higher testosterone level. 1g of fat = 9 calories
The rest of the calories you eat can be from any combination of carbs, more fats and/or more protein. 1g of carbs = 4 calories. How to figure out exactly how many carbs you need to gain muscle
  • Eat more healthier foods than these bad foods to prevent fat gain from eating too many calories.
  • Eat Whenever you want but you may have to eat at least 2-to-3 meals to realistically get all the calories & protein you need to gain muscle mass.

Drink at least Ounces of water everyday

Why is water important: 70-to-80% of your muscles are made up of water while the other 20-to-30% of your muscles are made up of protein.

So to sum everything up, If you forget to do anything else…

The Top 5 Things You Must Do To Gain Muscle Mass

  1. Do workouts A, B & C based on 1 of these schedules
  2. Beat your last workout and/or set. Keep a workout log
  3. Eat -to- grams of protein per day to build bigger & stronger muscles after breaking them down with workouts A, B & C
  4. Eat no more than calories per day.
  5. Drink at least ounces of water everyday.

Do those 5 important things & you'll gain more muscle mass every 2-to-4 weeks

He Gained 23 kgs (40+ pounds) of Muscle!

he gained muscle mass fast
Hello Adrian! I don't know if you remember me from your blog when I started working out 2 years ago, but anyways you said i should send you some pics from before and after. Since I got a lot of stuff I made one pic from lots of others. I even put a textual explanation of everything I went through.
Since I started your workouts I gained 23 kilograms of pure muscle and I can only say thank you cause your workout changed my life and I finally feel good about myself. You gave me confidence and strength and gain a loyal student.Thank you, Juraj Marcekovic , Croatia

More Tips

I'm Adrian Bryant, I started NowLoss.com to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

Back to Top

Click to Comment

1-60 of 367 Comments
Jonathan Cohen

Hi Adrian,
Great article.
Any alternatives in section B for chest and section C to work out legs and thighs for those with limited equipment?

April 23, 2017

Josh

Hello Adrian , before i go into detail about myself i want to congratulate you on a brilliant article.

Im 6ft4inc tall and around 224 pounds, i feel like i have a good body to start working out with. (not skinny but not fat) .

Im going to start taking working out seriously and gain visual muscle, i would love to hear any recomendations from you. Many thanks, Josh.

March 29, 2017

Adrian Bryant

see this and read #1 if you ever get stuck in your muscle building progres

March 30, 2017

Diogo

Don't you need a employee? :)
do you have any work out for a lazy one who have a hard job?( not a desk job/ coach potato) i work in a factory im all day standing up carrying weights, picking up the weights from the floor,I arrive home with the bottom of my back and arms a little sore.

February 15, 2017

Adrian Bryant

how long have you been working there

February 15, 2017

Diogo

1 fast year and 16 days

February 16, 2017

Adrian Bryant

1. would you be able to perform the exercises on this page or have access to the equip?

2. is your back and arms so sore they cant move after working?

February 16, 2017

Diogo

1. No, I only have a pull up bar and a pair of dumbell
2. sure i can move with a bit of pain

March 05, 2017

Adrian Bryant

1. then go here

March 06, 2017

Sarai

Hi I hope you respond or someone that knows I've been on a mission to loose weight I am 5'5 lost 35 pds and now weight 175 my goal is to weight 160 at least and this past year I did not loose or gain not one pound i do not take any supplement I eat 1,300-1,600 calories a day and workout 4 -5 days out of the week I do cardio every day and do weight training what do I need to do I need advice 😞

January 22, 2017

jon stephens

Great Article. digging the fact that I can increase sets and reps as opposed to weight. strength increases are there doing it this way before I read your article. have plateaued. Cant lift heavier due to rehabilitatiion of labrum and rotator cuff. (doctors say surgery only recourse, and they told me this for other shoulder too,m but I rehabbed it back). Anyway, heavier weight hurts but If i graduate up like you have described then I believe I can get over my plateau. Notorious slow gainer in size, quick gainer in strength. I do PEAK rides of 20 min on stationary 6 days a weak. I used to ride 25 miles round trip to work but got tired of dealing with cars. The PEAK ride is keeping me lean. I do squats and rest adn then do dead lifts tuesday and thursday. mwf I do arms, back,chest. Monday I do normal, 14 reps of stuff I cant go heavy, and 10 on heavy stuff. I also work in theraband on one of my early circuits. wednesday I go 8-10 on stuff I can go heavy and the other i go up one stack or 10 lbs... friday I reduce weight and increase reps and add an exercise for variety. problem is. no size gain in biceps. chest and back are ripped, still have an inch around waist i dont want. should I reduce my PEAK ride to 5 times a weak and do the 3000 calories you suggest ? thinking out loud here. I appreciate any input

January 21, 2017

Adrian Bryant

what are you doing for biceps?

January 22, 2017

Samson

Hey. I I'm 6'2 150lbs I'm 20 I use to workout I was about 170lbs then I quit and lost 20lbs now i need to gain around 40 lbs I'm about 5% body fat so some of my gain could be fat as long as I'm not above 10% to %12 but I was wondering how long it would take for me to do that. Thank you.

January 20, 2017

Adrian Bryant

fat gain can happen quickly depending on how much you eat. this is how fast you'll gain muscle

January 20, 2017

Antz

You're saying that one exercise of 4-6 sets of 6-15 reps is enough for a whole workout for the day? And that I do this same exercise over and over again? I want to try this but I want to make sure I understand.

I always thought to do at least 3-4 different exercises per workout and to mix up your exercises every other week for that body part.

December 21, 2016

Adrian Bryant

YES, ONE Compound exercise from each group (part1) is all you need but if you're skeptical then do the other parts as well.

see these 7 steps to understanf why you dont need many exercises

December 21, 2016

Diogo

Hello Adrian.

I went to a doctor's office to complain about a shoulder pain that appears when I run, the pain always appears between the 17 to 20 minute I always warm up before starting the race.
The doctor said that I had to seek help from a coach.

Can you help me?

Thank you.

December 19, 2016

Adrian Bryant

what kind of doctor did you see that would recommend you see a coach? is he saying yoru running techniquee is making your shoulders hurt?

I recommend you see an ortho to see what the problem is

December 20, 2016

taimour

nice article but
i think these are the mistakes we usually do and we should avoid these to gain muscle fitnesscraz.com

November 11, 2016

Steve

Hey Adrian - I'm 6'1, 205 lbs, 35 yrs old, and trying to gain upper body mass and strength for 5 weeks now using this plan. I made great gains for the first 3 weeks but my chest press has been stuck at the same amount for the last two weeks. I'm doing chest press and lat pull super sets for 4 sets of 7 reps, and I'm doing that twice a week. I do 20 mins of HIIT for heart health 3 times a week and I was eating about 2100 calories a day until this week when I bumped it up to around 2700. This week the same chest press amount was still really hard but I was able to add to my lat pull. To break out of my push plateau should I add even more calories or take a week off and see if 2700 works to recover during that week? Thanks for your great site.

October 21, 2016

Adrian Bryant

to clarify, for chest press do you mean a machine or a bench?

either way you have to remember that there are more ways to progress than just using heavier weights. if you're stuck at the same weight with chest then try using lighter weight or the same weight you're stuck with for more reps or maybe even doing more sets

October 23, 2016

Steve

Thanks for the reply - to answer your question I am doing machine chest presses only until I'm strong enough to do multiple sets of dips with good form then I'll switch to those - but I'll try switching up my rep and set scheme to see if that helps. Thanks again.

October 25, 2016

Adrian Bryant

stay in touch becasue im working on an article for someone in your situation to break out of a plateau which should be ready by next thursday or i'll email you when it is ready

October 26, 2016

HUMBERT CHOI

also I am 126 pounds 20 years old 5"7, want to gain mass
how much carlories, carbs, fat, protein(104g according to this page) do I need everyday?
will I lose muscle if I have days that I don't eat enough
will I lose muscle if I eat too much fat
is it protein the only matters
what else I need to eat, green?

October 21, 2016

Adrian Bryant

the diet plan here on this page tells you all of that but its actually very hard to lose muscle once you gain it unless you dont eat enough proten. you need carbs and fats to make building muscle easier

October 21, 2016

HUMBERT CHOI

Adrien,
I am 20 years old, 126 pounds, I have been going to gym doing whatever I want, sometimes following program sometimes not. Been eating enough protein which is 126 gram per day, however , my weight doesn't gain after 3-4 months of training, very embarrassing, what have I been doing wrong, I havnt been tracking my carbs intake, is that the only problem because I assume I should have some gain even not following program, also I want to look good and become strong, I don't want to look like powerlifters, are there anyways I can find the correct programs since there are tons on the Internet?
also, how much fat do I need, I have been avoiding fat in my diet, I cut them out from my meat, is it wrong?,
is diet my main program
I work really hard in the gym but no gains

October 21, 2016

HUMBERT CHOI

ALSO I AM 5"8
*is diet my main problem

October 21, 2016

Adrian Bryant

look at these 7 tips to understand what yo need to do to get the physique you want using the plan on this page

October 21, 2016

Mark. K

What happens if I eat more protein than the maximum stated by your calculator?

August 30, 2016

Adrian Bryant

nothing bad. it wont help you buildmuscle any faster but it may help lose fat faster

August 30, 2016

Mark

If I walk 4-7 miles daily, should I consider it to be exercise in your calculator?

September 20, 2016

Adrian Bryant

you mean for the calorie calculator? if so then yes but NO if you want to burn fat faster while building muscle

September 21, 2016

Mark

I went a little overboard with food. In the process I gained some fat. Provided that I keep my protein high, and calorie count as calculated from your calculator, would intermittent fasting help me burn off that excess fat? To make myself clear, I would not reduce the calorie intake.

January 13, 2017

Adrian Bryant

intermittent fasting is good but noting can outdo a high calorie intake or eating more calories than your metabolism burns

January 13, 2017

James

Hi Adrian, I am 18 yrs old, 110 lbs what diet plan should i do to help gain pure muscle because im skinny with fast metabolism. And also is there any substitution for the reps because i can only do that in a short period of time. Until the time that i can handle such weight and repetition, Than you Adrian.

August 05, 2016

Adrian Bryant

just simply follow what is laid out on this page and yo will gain mass and just simply start off with a weight (no matter how heavy or light) that will allow you to do ONLY 5-15 reps per set

August 06, 2016

James

Yes, Thank you Adrian, I started to do some of those workout and programs in this website and in just 2 weeks i gain 8 pounds, wow Thank you so much dude.

August 14, 2016

Paul

I am 21 weighing 110 pounds and I would like to put on 40 pounds of pure muscle in my first year ...what dieting and workout routine should I use...??

July 25, 2016

Adrian Bryant

use the plan on this page to do that

July 25, 2016

Joe

Hey man, I'm 21, 6'1" and about 178lbs with about I'm gonna say about 17% body fat. I want to put on about 30-40 lbs of muscle. I want to know how long that will take and what regimine I would use. Also I own a pizza place and I use all too notch items that aren't greasy and all but could I put that towards the calories? Thanks get back with me

July 15, 2016

Adrian Bryant

if this is your first year of serious muscle building then 20+ pounds in your first year is very possible and yes the pizza calories count but make sure you get the protein in as well and remember you are trying to gain muscle and not fat

July 15, 2016

Joe

Thanks a lot so to gain 20+ lbs of muscle what would you recommend exactly. Thanks again

July 15, 2016

Adrian Bryant

I would recommend the plan on this page

July 15, 2016

Kev

I am a male 6'2 180lbs I need to go down to 160lbs by end of July of lean visible muscle. Do you recommend using this program? or Will I get too large?

June 21, 2016

Franky

Is it possible to gain muscle and lose fat at the same time?

right now I'm about 167lbs, 12% body fat and 5'11"

I want to put on 30-40pounds of muscle and lose about 10lbs fat. How long will this take and what plan do I have to use?

Thanks.

June 21, 2016

Adrian Bryant

yes.

gaining the muscle mass you want will take at least 6 months to a year

June 21, 2016

FSL

Could we superset the workouts with the exercises in each parts?

Would these help with weight loss if paired with HIIT exercises?

Your help is much appreciated.

June 12, 2016

Adrian Bryant

OF course!

yes, but do HIIT after weights

June 12, 2016

FSL

Just to make sure I got it right:
Im doing 2 exercises in a workout session, with 6 supersets, and 10 reps, followed by a HIIT exercise?

June 12, 2016

FSL

So just to make sure I got it right:
Im doing two exercises in a workout session, 6 supersets, 10 reps, followed by a HIIT exercise?

June 12, 2016

FSL

Or do you do an exercise from all parts of the workout? So if you have 4 parts, you superset 2 parts together, giving you a total of 12 supersets between 4 exercises?

June 12, 2016

Adrian Bryant

are you supersetting between workout A & workout B? b/c that is want you want to do to save time. for example ONE superset would be 6-15 reps of Dips followed by 6-15 reps of chin-ups and you wold do a total of 3-6 sets like that and then do HIIT

June 12, 2016

FSL

Im supersetting between parts of workout A for example: One superset would be 6-15 reps of body dips followed by 6-15 reps of power fly. I would also superset part 3 and 4: face pull (shoulders) with close grip bench press (triceps). And those would be workout A. Workout B would be the same with the four parts.

June 12, 2016

Adrian Bryant

Okay. you can also do that as well but realize if you superset exercsies that work the same bodyparts your compound exercise may suffer for example...

the flyes will my exhaust your chest to a point where you may not be able to do as many reps or use as much weight in upcoming sets of dips in the same workout

June 13, 2016

Ahmad

Hello man you have one of the best website for fitness. Could You do meal plan for Ramadan to lean down fast and maintain. Around 1800 calories. Thanks

June 10, 2016

Adrian Bryant

see this diet and you'll see why you do not necessarily need a meal plan

June 10, 2016

gord h

For back exercises. There are rows and pulldowns chin ups and pull ups. Are both rows and pull downs both needed or can you just do one or the other.

Thank you for your time
Gordo

June 08, 2016


Incorrect please try again

NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2018 NowLoss.com