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
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Part 2 - Chest
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Part 3 - Shoulders (Side)
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Part 4 - Triceps
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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
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Part 2 - Biceps
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Part 3 - Traps
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Part 4 - Shoulders (Rear)
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Workout C

To Build Bigger Legs…

Part 1 - Thighs, Butt & Hamstrings
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Part 2 - Calves
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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 caloriesHow 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 to Gain Muscle Mass Fast

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