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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1-30 of 292 Comments
Rich

Hey Adrian,

I'm 26 weighing 148lbs @ 5'11''...im 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

Ahmed

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
5.6

My plan:
Chest/back/bis- Monday
Shoulders/Legs/tris-Tuesday
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

shans

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)...

THANK U

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

Tre

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

Tre

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

darrien

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

Jat

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

Jay

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

shaim

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 fat.my 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

Adrian Bryant

Gaining muscle does not mean you have to get REAL FAT in the process although you may gain a minor amount of fat.

what you need to do is first start off with the 2000 like you're doing (the 3000 is for skinnier guys) and make sure 25-50% of that is protein and track your progress from there.

If you are not happy with the amount of fat you're gaining as you're gaining muscle then you will need to lower your calories intake by a little bit and/or add HIIT or cardio workouts

send your progress to nowlosATgmailDOTcom

September 20, 2014

CJ

Hey...
Sir I am 20 years old.Height 6ft.waist 42in
and one more thing I am GYNO.I want to make my body clear like Chris Evans(Captain America).
Please please teel me I am very worry that I'm GYNO...

August 30, 2014

Adrian Bryant

then do the plan on this page to get the captain america body you want

September 02, 2014

Attari

Hi Adrian
Just want to ask can I do full body workout every day ,3 days a week?
Thanx

August 03, 2014

Adrian Bryant

I would start off with only 2 at first per week

August 05, 2014

Attari

Thanx a lot Adrian you are always so kind to reply all the questio which shows that you realy care about your readers,

August 05, 2014

Muhammad Umer

Hi
Do I have to follow only this three days plan to gain mass or I have to do extra exercises as well in a week?

July 18, 2014


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