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
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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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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

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1-35 of 341 Comments

Hey Adrian - I'm 6'1, 205 lbs, 35 yrs old, and trying to gain upper body mass and strength for 5 weeks now using this plan. I made great gains for the first 3 weeks but my chest press has been stuck at the same amount for the last two weeks. I'm doing chest press and lat pull super sets for 4 sets of 7 reps, and I'm doing that twice a week. I do 20 mins of HIIT for heart health 3 times a week and I was eating about 2100 calories a day until this week when I bumped it up to around 2700. This week the same chest press amount was still really hard but I was able to add to my lat pull. To break out of my push plateau should I add even more calories or take a week off and see if 2700 works to recover during that week? Thanks for your great site.

October 21, 2016


also I am 126 pounds 20 years old 5"7, want to gain mass
how much carlories, carbs, fat, protein(104g according to this page) do I need everyday?
will I lose muscle if I have days that I don't eat enough
will I lose muscle if I eat too much fat
is it protein the only matters
what else I need to eat, green?

October 21, 2016

Adrian Bryant

the diet plan here on this page tells you all of that but its actually very hard to lose muscle once you gain it unless you dont eat enough proten. you need carbs and fats to make building muscle easier

October 21, 2016


I am 20 years old, 126 pounds, I have been going to gym doing whatever I want, sometimes following program sometimes not. Been eating enough protein which is 126 gram per day, however , my weight doesn't gain after 3-4 months of training, very embarrassing, what have I been doing wrong, I havnt been tracking my carbs intake, is that the only problem because I assume I should have some gain even not following program, also I want to look good and become strong, I don't want to look like powerlifters, are there anyways I can find the correct programs since there are tons on the Internet?
also, how much fat do I need, I have been avoiding fat in my diet, I cut them out from my meat, is it wrong?,
is diet my main program
I work really hard in the gym but no gains

October 21, 2016


*is diet my main problem

October 21, 2016

Adrian Bryant

look at these 7 tips to understand what yo need to do to get the physique you want using the plan on this page

October 21, 2016

Mark. K

What happens if I eat more protein than the maximum stated by your calculator?

August 30, 2016

Adrian Bryant

nothing bad. it wont help you buildmuscle any faster but it may help lose fat faster

August 30, 2016


If I walk 4-7 miles daily, should I consider it to be exercise in your calculator?

September 20, 2016

Adrian Bryant

you mean for the calorie calculator? if so then yes but NO if you want to burn fat faster while building muscle

September 21, 2016


Hi Adrian, I am 18 yrs old, 110 lbs what diet plan should i do to help gain pure muscle because im skinny with fast metabolism. And also is there any substitution for the reps because i can only do that in a short period of time. Until the time that i can handle such weight and repetition, Than you Adrian.

August 05, 2016

Adrian Bryant

just simply follow what is laid out on this page and yo will gain mass and just simply start off with a weight (no matter how heavy or light) that will allow you to do ONLY 5-15 reps per set

August 06, 2016


Yes, Thank you Adrian, I started to do some of those workout and programs in this website and in just 2 weeks i gain 8 pounds, wow Thank you so much dude.

August 14, 2016


I am 21 weighing 110 pounds and I would like to put on 40 pounds of pure muscle in my first year ...what dieting and workout routine should I use...??

July 25, 2016

Adrian Bryant

use the plan on this page to do that

July 25, 2016


Hey man, I'm 21, 6'1" and about 178lbs with about I'm gonna say about 17% body fat. I want to put on about 30-40 lbs of muscle. I want to know how long that will take and what regimine I would use. Also I own a pizza place and I use all too notch items that aren't greasy and all but could I put that towards the calories? Thanks get back with me

July 15, 2016

Adrian Bryant

if this is your first year of serious muscle building then 20+ pounds in your first year is very possible and yes the pizza calories count but make sure you get the protein in as well and remember you are trying to gain muscle and not fat

July 15, 2016


Thanks a lot so to gain 20+ lbs of muscle what would you recommend exactly. Thanks again

July 15, 2016

Adrian Bryant

I would recommend the plan on this page

July 15, 2016


I am a male 6'2 180lbs I need to go down to 160lbs by end of July of lean visible muscle. Do you recommend using this program? or Will I get too large?

June 21, 2016


Is it possible to gain muscle and lose fat at the same time?

right now I'm about 167lbs, 12% body fat and 5'11"

I want to put on 30-40pounds of muscle and lose about 10lbs fat. How long will this take and what plan do I have to use?


June 21, 2016

Adrian Bryant


gaining the muscle mass you want will take at least 6 months to a year

June 21, 2016


Could we superset the workouts with the exercises in each parts?

Would these help with weight loss if paired with HIIT exercises?

Your help is much appreciated.

June 12, 2016

Adrian Bryant

OF course!

yes, but do HIIT after weights

June 12, 2016


Just to make sure I got it right:
Im doing 2 exercises in a workout session, with 6 supersets, and 10 reps, followed by a HIIT exercise?

June 12, 2016


So just to make sure I got it right:
Im doing two exercises in a workout session, 6 supersets, 10 reps, followed by a HIIT exercise?

June 12, 2016


Or do you do an exercise from all parts of the workout? So if you have 4 parts, you superset 2 parts together, giving you a total of 12 supersets between 4 exercises?

June 12, 2016

Adrian Bryant

are you supersetting between workout A & workout B? b/c that is want you want to do to save time. for example ONE superset would be 6-15 reps of Dips followed by 6-15 reps of chin-ups and you wold do a total of 3-6 sets like that and then do HIIT

June 12, 2016


Im supersetting between parts of workout A for example: One superset would be 6-15 reps of body dips followed by 6-15 reps of power fly. I would also superset part 3 and 4: face pull (shoulders) with close grip bench press (triceps). And those would be workout A. Workout B would be the same with the four parts.

June 12, 2016

Adrian Bryant

Okay. you can also do that as well but realize if you superset exercsies that work the same bodyparts your compound exercise may suffer for example...

the flyes will my exhaust your chest to a point where you may not be able to do as many reps or use as much weight in upcoming sets of dips in the same workout

June 13, 2016


Hello man you have one of the best website for fitness. Could You do meal plan for Ramadan to lean down fast and maintain. Around 1800 calories. Thanks

June 10, 2016

Adrian Bryant

see this diet and you'll see why you do not necessarily need a meal plan

June 10, 2016

gord h

For back exercises. There are rows and pulldowns chin ups and pull ups. Are both rows and pull downs both needed or can you just do one or the other.

Thank you for your time

June 08, 2016

Adrian Bryant

Just do one or the other. Pull downs should be your last choice or do them if that is all that is available.

Even better would be to do rows and chins in same workout

June 09, 2016

Incorrect please try again Created by Adrian Bryant

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