For Skinny Guys,
To Gain Muscle Mass Every 2 Weeks,

how to gain muscle mass

If you don't have any weights → Use this plan here to build muscle without lifting weights.

WORKOUT A
To Get
Bigger Chest, Shoulders & Triceps,

Do ONLY ONE of the exercises below for 6-to-12 sets of 6-to-20 reps. Rest 2-to-4 minutes between each set.

Any Type of Bench Press
Dumbbell, Incline, Decline etc.

Weighted Push-ups or Dips

WORKOUT B
To Get
Bigger Back & Biceps,

Do ONLY ONE of the exercises below for 6-to-12 sets of 6-to-20 reps. Rest 2-to-4 minutes between each set.

Any Rowing Exercise
where you're pulling towards your chest.

Any Type of Pull Down
Where you pull from overhead.

WORKOUT C
To Get
Bigger Legs,

Do ONLY ONE of the exercises below for 6-to-12 sets of 6-to-20 reps. Rest 2-to-4 minutes between each set.

Any type of Squat
Including Lunges.

Leg Press

Diet Plan To Gain Muscle Mass

diet plan to gain muscle mass

To Eat for More Muscle Mass,

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "Tell me how to gain muscle mass"

Your height:   Feet: Inches
Your weight: pounds
     Your age: years

Eat -to- grams of protein & calories per day to gain muscle mass

  • Eat high protein foods and/or protein supplements to get enough protein for muscle growth.
  • Eating more than grams of protein will not build muscle faster and,
  • Eating more than calories will only bulk you up or make you get fatter as you gain muscle mass.
  • Calorie counting apps to track the amount of protein, calories, carbs & fats you eat.

Eat Whatever & Whenever You Want as long as,

  • -to- of the -to-calories you eat comes from the -to- grams of protein you eat each day. 1g of protein = 4 calories
  • Eat at least -to- grams or -to- calories worth of fat (mostly saturated & monounsaturated fats) to maintain a higher testosterone level. 1g of fat = 9 calories
  • The rest of the calories can be from any combination of carbs, more fats and/or more protein. 1g of carbs = 4 calories
  • Use this tool to see exactly how many carbs, fats & protein you need to eat.

Drink at least Ounces of water everyday

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

he gained muscle mass fast
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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