How To Gain Muscle Mass

how to gain muscle mass

Skinny Guys: To keep getting 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 to gain muscle mass without getting fat.

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


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… You can go ahead and 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

You can also read this but 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

You're going to have some workouts where you are unable to beat your last workout or not beat it by that much at all and if that's the case…

Rest (see tip #6), skip a workout so you'll come back strong enough to beat your last workout and/or use a fast muscle building technique (see tip #8)

6. Rest

Every 2-to-8 weeks Take 1-to-2 weeks off or skip 1-to-2 workouts especially if you have not been able to beat your last workout for 2-to-3 workouts in a row.

7. Not TOO Heavy or TOO Light

Make sure you are using the right amount of weight and not a weight that is TOO HEAVY or TOO LIGHT so…

8. Use Fast Muscle Building Techniques

You can start using fast muscle building techniques once you start having a tough time beating your last workout.

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

Your Workout Schedule

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

1. 4 Day Cycle

2. 5 Day Cycle

3. 6 Day Cycle

4. 7 Day Cycle

5. Once a Week

6. Make Your Own Schedule

Diet Plan To Gain Muscle Mass

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

Select if you're male or female, Put in your height, weight, age & your activity level before starting this plan and then Click on the button that says "Tell me how to gain muscle mass"

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

Eat -to- grams of protein & no more than calories per day to build muscle mass.

  • Eat these high protein foods, protein shakes like Optimum nutrition whey, and/or protein bars to get enough protein in your diet to support 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 help you accurately track the amount of protein, total calories, carbs & fats you eat.

Eat Whatever You Want as long as…

  • -to- of the calories you eat comes from the -to- grams of protein you eat each day. 1g of protein = 4 calories.
  • The other calories you eat can be from any combination of carbs, fats and/or more protein. 1g of carbs = 4 calories & 1g of fat = 9 calories.
  • It's best to get most of the carbs and fats in your diet from these healthier foods rather than these bad foods to prevent fat gain from eating too many calories.
  • Eat Whenever you want but you may have 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 while keeping 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!

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 Created by Adrian Bryant

Many People (like these here) have used to Look Better Naked.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 38 Million views!

Contact Adrian

Back to Top

1-35 of 304 Comments

I have a question. Whenever i eat something my belly becomes big and it seems weird. I have been working out from 2 months i have tricep cuts and all . I don't see any fat in my whole body except belly. So i want to gain muscles but i want to get rid of belly fat too bcz whenever i eat i becomes big and more visible and looks weired even if i have cuts and all.
Plz tell me What should i do?

May 11, 2016

Adrian Bryant

it sounds like you're getting bloated after eating which could mean you have a food allergy so see these tips - esp #12 so you can find exactly what foods may be causing this or...

It also sounds like you got a little bit of stubborn belly fat to lose and if that is the case you need to use this plan here to get rid of that last bit

May 12, 2016



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


i am 23 old girl ma weight is only 37kgs i m skinny nd very thin frm up to down....i nvr go gym....tell me the best diet plan to gain weight fast...

September 30, 2014

Adrian Bryant

go here

September 30, 2014

Gabriel Akinyemi

Hey Adrian, I dont know where to start,I was 245 pounds 6'3 tall, now i am 210 pounds and 6'3 tall, with a 20-25% body clothes fit better,in fact i had to get rid of some of my clothes,I have pictures if you want to see my result for losing body fat.
Ok, my next goal is to be muscular or build muscle.I heard that i have to gain weight in order to build muscle,and i might lose the abs i have in the process,after i work hard to lose weight..
Ok currently i lift heavy weight,for example, on monday i do bench press I lift 225 for 5 sets, 5 reps, then incline bench press i lift 185 for 5 sets, 5 reps, then i do 4 sets of dips about 12 per sets.i have more workout i do,but do not want to make it a long page to read. I read in your page to try to beat your last work out with i am. after lifting heavy weight i always do 15-20 mins on the treadmill and finish off with sits up.
I have read your instruction and I am very confuse, about which route to take because it seems like there so many option. Im afraid that if i gain weight to build muscle i would be a fat ass again,building muscle and losing weight at the same time i am confuse about,i think you said eat between 2000-3000 calories a day, i use the 2000 calories to help me lose weight.can i use the same 2000 or go over by 300 calories(2300) to lose fat and build muscle at the same? the rule to use 1 or 1.5 times your weight for your daily protein intake,for me i weight 210, so my daily protein should be 315gm a day? look im confuse i do not know where to start, please help, and oh yea i got the saw spider shirt i see in your videos, where can i sent you pictures of my progress?

September 19, 2014

Incorrect please try again

Get These Free Videos…

(Offer Expires in 0:60 Seconds)

  • Lose 22 Pounds in 23 Days with the Emergency Diet.
  • How to Lose 20 Pounds in 30 days with a Bed Sheet.
  • How to Get a Flatter Stomach in 60 Seconds using a chair. en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2013