How To Gain Muscle Mass

how to gain muscle mass

Skinny Guys: To keep getting bigger & stronger muscles every 2-to-4 weeks…

Workout A: (Building bigger Chest, Shoulders & Triceps)

Group A

Group B

Workout B: (Building bigger Back & Biceps)

Group A

Group B

Workout C: (Building Bigger Legs)

Group B

IMPORTANT!: Use these 10 tips to gain muscle as fast as possible doing workouts A, B & C

  1. For you to build muscle as fast as possible YOU HAVE to beat your last workout or do better than your last workout by either…
    • Using heavier weights but only using weights heavy enough to ONLY allow you to do 5-to-12 reps and/or…
    • Doing more reps but no more than 12 reps per set and/or…
    • Doing more sets but no more than 10 sets so…
  2. Make sure you keep a training log so you'll know exactly how much weight, reps and/or sets you need to do to beat your last workout because…
  3. Your muscles will not get bigger & stronger doing the same exact workout over & over using the same amount of weights, reps & sets - Read this to see why or look at he video below…
  4. And instead of waiting until your next workout… You can also go ahead and try to beat each set in your current workout by using heavier weights and/or more reps EACH SET but…
  5. Here's an example of how you would get bigger & stronger legs each week (or each workout) doing squats…
    • Week 1: Squats 135 lbs. for 8 reps on all 6 sets
    • Week 2: Squats 135 lbs. for 10 reps on all 6 sets
    • Week 3: Squats 150 lbs. for 8 reps on all 7 sets
    • Week 4: Squats 165 lbs. for 6 reps on all 8 sets
    As you can see… either the weights, reps or sets increased each workout to make it intense enough to beat the last workout and…
  6. Here's an example of how you would beat each set in a workout to get a bigger & stronger chest doing bench presses…
    • Set 1: Bench presses 200 lbs. for 10 reps
    • Set 2: Bench presses 205 lbs. for 10 reps
    • Set 3: Bench presses 210 lbs. for 8 reps
    • Set 4: Bench presses 220 lbs. for 8 reps
    • Set 5: Bench presses 225 lbs. for 6 reps
    • Set 6: Bench presses 235 lbs. for 6 reps
    As you can see… Either the weights AND/OR reps are increased in each set of the current workout.
  7. Make sure you are using the right amount of weight and not a weight that is TOO HEAVY or TOO LIGHT so…
    • If you feel you can do way more than 10-to-12 reps with the weight you're using then that weight is too light to help you build muscle &…
    • If you can only get about 3 reps then that weight is TOO HEAVY to help you build muscle and…
  8. After about 4 weeks you can try using fast muscle building techniques like drop sets, cheat reps, forced reps & rest-pause to help you build muscle faster or…
  9. You can reverse the order of your workouts and do group 2 before group 1 to pre-exhaust your muscles for a better workout but…
  10. Take 1-to-2 weeks off to rest if you reach a point (which you'll probably will) where you're not able to beat your last workout for 2-to-3 weeks in a row and that way… You should be able to come back & be strong enough to beat your last workout.

How to schedule your workouts

Remember: You only need to do workouts A, B & C ONCE per week so if you have time…

Follow this 7 step diet plan to gain muscle mass…

7 step muscle mass diet

1. Start off eating 2000-to-3000 calories per day because…

2. Eat 150-to-300 grams of protein per day because…

3. Eat anything you want as long as you're eating 150-to-300 grams of protein per day so…

4. Drink lots of water because…

5. Eat whenever you want but…

6. Use a food journal so…

If you don't use a food journal you'll never know were to start making changes (if needed) in your diet to gain more muscle and If you're gaining muscle but you're not happy with the amount of fat you are also gaining…

7. Use MRPs and/or protein shakes ONLY if needed because…

To sum everything up & make it real easy for you to understand…

You basically have to do 8 things to gain muscle mass

  1. You need to workouts A, B & C once per week.
  2. You need to eat 2000-to-3000 calories per day.
  3. You need to eat 150-to-300 grams of protein per day.
  4. You can eat anything you want as long as you're eating 150-to-300 grams of protein per day.
  5. You need to drink water.
  6. You can eat whenever you want.
  7. You need to keep a food journal.
  8. You need to use MRPS & protein shakes if needed.

Do those 8 things & you'll gain more muscle mass every 2-to-4 weeks &…

Also expect to gain some fat (not a lot) which you can easily burn off with this plan here to get ripped after you've gained all the muscle mass you want &…

Before you get started on this plan…

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

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

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1-35 of 307 Comments

So much bullshit in 1 post

4 exersices for each muscle onces a week? did you hear about muscle protein cynteses lasting between 24-48 hours after a workout? meaning your muscle stop growing after 48 hours tops? so you basically loses 4 days of growing

2.300 grams of protein a day? are you seriuse? i cant believe some one accually buying this bullshit

March 15, 2016

Adrian Bryant

yes, I heard of it. This plan is meant for a wider population of people who aren't to get to the gym more often. Yes, you can take advantage of more growth if you workout more often but that also does not mean you will not grow any muscle at all (just maybe slower than someone who works out more often)

The amount of protein is an issue that really varies from person-to-person and you will only truly figure that out thru careful tracking.

Recent findings suggest you can build muscle as little as a .6 grams of protein per pound instead of 2-3 grams per pound suggested by supplement companies

March 16, 2016


Adrian can you change the exercises you do with each workout or is it best to keep doing the same ones?

April 03, 2016

Adrian Bryant

best to do the same at least 4 weeks

April 03, 2016


hi , i'm 50 years old , in reasonably good shape , weigh 180 lbs , 5"10 with 10% bodyfat ,i eat only good food and no junk.. is it still possible to build plenty of new muscle ?

December 14, 2015



So you told me to gain as much muscle as I want through this program before switching over to get ripped in 6 weeks program. I decided to lose weight anyway and went from 220 to 195. My question is from what I've read, it is a good idea to get down to 10% body fat before you begin focusing on gaining muscle, because of caloric partitioning, which says that the more body fat you have, the harder it will be to gain muscle because your fat will consume much of the nutrients you consume. My question to you is, is this true? Because I am already 24 and I want to focus on gaining muscle already. But if it really is true, I will continue to try and lose fat. What should I do? I am at about 20% body fat now

December 06, 2015

Adrian Bryant

not true at all. fat does not consume. fat is gained when you eat too much. excess calories are stored as fat.

December 06, 2015


So would I be able to maybe do 2-3 months of building muscle then doing the get ripped program to lose fat I gained, and then starting again, this way I never gain too much fat??

Thank you. I was very worried. I will start building muscle after I've lost 5 more pounds. Just want to make it to 190 I'm almost there.

December 06, 2015

Adrian Bryant

you can start building muscle now with the plan on this page or any other plan and you can still do HIIT to offset any fat gain but I doubt you have much to worry about as far as fat gain unless you eat an insane amount of calories

December 07, 2015


Should I still be doing HIIT exercises to burn fat 3-4 days a week while I do this. Like do a workout here and then follow my workout with a HIIT? Just curious.

October 11, 2015

Adrian Bryant

yes, and as a matter of fact you will lose fat faster doing HIIT after weights

October 12, 2015


Is there a workout I can do flat my tummy and increase of my boots while also toning my thighs or no

October 09, 2015


Hey adrian, i am 17 yrs, 60 kilos 5'8 teen, with no acces to weights. I am skinny with a fast metabolism. I dont want a big body, just to gain around 15 kilos and look good

August 25, 2015

Adrian Bryant

go here if you have no access to weights

August 25, 2015


Hey Adrian,

I'm 26 weighing 148lbs @ 5'11'' looking to put on 10-20lbs of muscle naturally and using as little supplements as possible.

2 questions:

Is all the info i need to acheive my goal on this page?

Realistically, how long do you think it will take me to acheive my goal with proper dieting and a dilligent exercise routine?

February 09, 2015

Adrian Bryant

1. yes

2. no more than 3-to-6 months

February 10, 2015


Hello Adrian,
I'm trying to gain muscle mass asap. I've been training for over an year without any results, can u help?
My stats are:
22 years old
156 lbs

My plan:
Chest/back/bis- Monday
Wednesday off and rerepeat on Thursday and Friday.
2 exercises for one muscle group.

also I'm not getting any stronger since couple months now.

I try to eat Alot but am afraid to get fat.

P.s. Getting married soon. Need Help!! Lol

February 03, 2015

Adrian Bryant

you need to follow the plan on this page as is

February 04, 2015


Hi boss,

I'm 21 wid 5'9 45kgs...I need to know dat without
dng excercises(gaining muscles only thru foods) can possible.
Shakes are must to hav to gain muscles??
whether I need to take my foods 3 times/day or 6 times/day??? (for speedy growth)...


January 10, 2015

Adrian Bryant

shakes help but you dont have to have them as long as you are already getting enough calories and protein in your diet

January 10, 2015

vaibhav arora

I m 24 years and my weight is 50 kg What all should i do to gain weight to look better

January 02, 2015

Adrian Bryant

the answer is on this page

January 02, 2015


Hey Adrian. I'm 20 years old about 5'9 or 5'10 and I weigh a little over 140. I don't want a super big look but just that athletic look. I'm pretty much there but I want bigger arms and chest. I only use and have access to bodyweight methods. Including the iron gym and TRX system. I guess my ideal look would be like Jai Courtney. Any advice would be greatly appreciated.

December 29, 2014

Adrian Bryant

you'l need to start with the plan on this page

December 30, 2014


How much weight do you think I need to put on?

January 02, 2015

Adrian Bryant

that's up to you and whatever goals you have for your physique

January 03, 2015

Maxwell Smith

I am using a herbal formula containing ashwagandha, mucuna pruriens, gokshura, Chlorophytum borivilianum
I find fascinating the idea of herbs working together in synergy

what other combinations would you recommend for someone that is willing to take 14 different boosters

December 26, 2014

Adrian Bryant

none really exceptthese here

December 27, 2014


Adrian im 17 I weigh 245 lb and I have no way to the gym and it hard for me to start a diet what should
I do I really need help any advice

November 28, 2014


Hi Adrian
I'm 5'8, 134pds and been trying to put on muscle forever with no success. I eat significant amounts already (my friends constantly ask if I have actual issues) and train with intensity. I am at a loss to understand why I cant put on any muscle. A typical week will involve 3 training sessions at the gym plus an hour of tennis. I'm a very light sleeper (very little deep sleep per night) so often I wonder if my recovery is the problem and I should possibly train LESS (twice a week). What is your opinion or any advice you would recommend? Am very interested to hear your thoughts.

October 17, 2014

Adrian Bryant

have you tried the plan on this page?

October 17, 2014


Will do. There seems to be a large range for how many sets (4-10) and reps (5-12) to do, what would you recommend would work best for myself?

October 17, 2014

Adrian Bryant

there is no "best" but it's best to get stronger in those rep ranges to build more muscle

October 18, 2014

Incorrect please try again Created by Adrian Bryant

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