How To Gain Muscle Mass

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

• You need to Do workouts A, B & C below ONLY ONCE per week (and they all don't have to be done on the same day) &…
• You need to Follow the 7 step diet plan on this page to help you gain muscle mass while gaining very little or no fat at all but realistically…
• You will gain some fat (not a lot) so don't worry you're not going to become a 300 lb. fat ass and after you've gained all the muscle mass you want…
• Just go here to get ripped so you can lose any fat you may have gained while maintaining all the muscle mass you just gained.

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

• Do ONE exercise from GROUP A for 6-to-10 sets of 6-to-10 reps & then…
• Do 1-to-3 exercises from GROUP B for 2-to-6 sets of 8-to-12 reps.

Group A

Group B

Workout B: (Building bigger Back & Biceps)

• Do ONE exercise from GROUP A for 6-to-10 sets of 6-to-10 reps & then…
• Do 1-to-3 exercises from GROUP B for 2-to-6 sets of 8-to-12 reps.

Group A

Group B

Workout C: (Building Bigger Legs)

• Do ONE exercise from GROUP A for 6-to-10 sets of 6-to-10 reps & then…
• Do 1-to-3 exercises from GROUP B for 2-to-6 sets of 8-to-12 reps.

Group B

IMPORTANT!: Use these 9 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 6-to-10 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 but…
9. 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…

• You can simply do workout A on Monday, B on Tuesday & C on Wednesday or any other combination of 3 days during the week or…
• You could workout twice a week by doing 2 workouts in ONE day (by doing workout A in the morning & workout B in the evening for example) while doing the other workout on another day of the week and if you're short on time…
• You can do group 1 of any given workout in the morning and then do group 2 in the evening and if you want to…
• You can reverse the order of your workouts and do group 2 before group 1 to pre-exhaust your muscles for a better workout.

Follow this 7 step diet plan to gain muscle mass…

1. Start off eating 2000-to-2500 calories per day because…

• Your goal is to get big & muscular without becoming a fat ass so by eating 2000-to-2500 calories per day you're going to gain lots of muscle mass while gaining very little or no fat at all so…
• Don't think you have to "bulk up" by constantly eating everything in sight or that you have to eat more than 3000 calories per day but…
• Only consider eating 2500-to-3000 calories per day if you've been following these 9 important workout tips here along with the other 7 steps in this diet for 2-to-4 weeks & you're still not seeing results and if you don't know…
• Go here to see how to count calories and the amount of protein in the foods you eat.

2. Eat 150-to-250 grams of protein per day because…

• You simply will not be able to build any muscle without the right amount of protein because your muscles are made up of mostly just protein & water so after you breakdown your muscles doing workouts A, B & C…
• You'll have to eat those 150-to-250 grams of protein per day so your muscles can use the protein to recover, repair and regrow itself into a much bigger and stronger muscle but…
• Eating more than 250 grams of protein per day will not help you build muscle faster because most of the excess protein you eat will only be used for energy (like carbs) instead of building muscle plus…
• Eating more than 250 grams may cause you to have not enough carbs in your diet (see why you need carbs to build muscle) and…
• 30-to-40% of your diet will be protein when you eat 150-to-250 grams of protein per day on a 2000-to-2500 calorie diet and for the rest of your diet…

3. Eat anything you want as long as you're eating 150-to-250 grams of protein per day so…

• As long as you're getting 150-to-250 grams or 600-to-1000 calories worth of protein in your diet…
• The other 1000-to-1900 calories of your 2000-to-2500 calorie diet can come from eating anything you want but don't get too excited about eating the foods you love because…
• You'll build muscle faster and put on less fat if you make a majority of the "eat anything you want" part of your diet complex carbs, healthy fats & other healthy unprocessed foods here because…
• Complex carbs will give you more energy to lift heavier weights, do more reps & sets when you do workouts A, B & C and if you make simple carbs (or sugary, salty or fatty foods) the majority of the "eat anything you want" part of your diet…
• You may start to have massive cravings for many more simple carbs which will make you eat too much or way more than 2500 calories (which won't stop you from gaining muscle) but eating that much will also cause you to put on lots of fat.

4. Drink lots of water because…

• The other 70% of your muscles are made up of water so try to drink at least 1-to-2 liters of water per day or better yet…
• Try to drink 1 gallon of water per day which is 4 liters, 16 cups or 128 ounces.

5. Eat whenever you want but…

• You may want to eat at least 3 meals a day (even 6 or 7 meals per day) because you may not have the appetite to eat TWO 1000+ calorie meals per day totaling 2000-to-2500 calories and…
• Every time you eat a meal during the day you want to have at least 1 serving of protein and for the rest of the meal you can eat whatever you like (see step 3) &…
• Make sure that all the servings of protein you eat during the day adds up to 150-to-250 grams of protein.

6. Use a food journal so…

You can make changes to your diet to help you gain muscle mass faster so…

If you're not seeing any visible results after 2-to-4 weeks and you're sure that you're using these 9 important workout tips here along with doing all 7 steps of this diet correctly then…

Here's 3 ways you can use your food journal to help you gain muscle mass much faster…

1. Start eating closer to 2500 calories instead of closer to 2000 and if you already are then eat 2500-to-3000 calories per day and/or…
2. Start eating closer to 250 grams of protein instead of closer to 150 and if you already are then eat 250-to-300 grams per day ONLY while on a higher 2500-to-3000 calorie diet and…
3. You would keep adding 250-to-500 calories and/or 25-to-50 grams of protein every 2-to-4 weeks ONLY IF you are not seeing any results even though you're using these 9 important workout tips here along with doing all 7 steps of this diet correctly &…

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 You can also use your food journal to prevent you from gaining too much fat so…

If you're gaining muscle but you're not happy with the amount of fat you are also gaining…

• Make sure you're eating closer to 2000 calories instead of 2500 and/or…
• Make sure a majority of the "eat anything you want" part of your diet is complex carbs, healthy fats & other healthy unprocessed foods here and eat less simple carbs (or the sugary, salty & fatty foods) and/or…
• Drink more water.

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

• Meal replacements (MRPS) & protein shakes are only here to help make it easier for you to get all the 2000-to-25000 calories & 150-to-250 grams of protein you need per day to quickly gain muscle mass so…
• If you have a busy schedule where you can't always take more than 10 minutes to eat a meal or if you don't have the appetite or if you're not hungry enough to eat 2000-to-2500 calories per day then…
• You'll definitely need MRPS like MHP Macrobolic MRP and/or protein shakes like Optimum nutrition whey to gain muscle mass but…
• If you have the time and the appetite for 2000-to-2500 calories per day then save your money and get all of your calories & protein from regular foods but realistically…
• You will need to use a MRP and/or a protein shake to help you get all the 2000-to-2500 calories & 150-to-250 grams of protein you need to build muscle so…

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-2500 calories per day.
3. You need to eat 150-to-250 grams of protein per day.
4. You can eat anything you want as long as you're eating 150-to-250 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 & 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 but if want to…

You can try to prevent any fat gain or not gain any fat at all as you gain muscle mass by…

• Following these 8 workout rules to burn fat or…
• By following this 7 phase fat loss plan so…

Before you get started on this plan…

• Use 1 of these training logs…
• NowLoss.com training log (printable)
• Workout Log - Fitness and Exercise tracking (app)
• Body Fitness - ULTIMATE Exercise Journal (app)
• My Workout Journal (android app)
• JeFIT - Workout,Fitness,GymLog (android app)
• See how a training log helps you build muscle faster
• Make sure you know how to count calories & protein
• See how to count calories & protein here to see the how many calories & grams of protein are in the foods you eat.
• Use 1 of these food journals…
• NowLoss.com food journal (printable)
• Lose It! (android & apple app)
• myfitnesspal.com (online & app)
• my-calorie-counter.com (online)
• Calorie Counter by FatSecret (android app)
• My Diet Diary Calorie Counter (android app)
• See 6 reasons why you need to keep a food journal



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