To Gain Muscle Mass Fast,

how to gain muscle mass

Skinny Guys: to get 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

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

He lost 120 pounds on Adrian bryant PlanHe lost 120 pounds on Adrian bryant Plan

How He Do It?
He did the "Bed Sheet" Workouts
in Adrian's Fat Loss Plan 4x a week

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… 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

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

As you get stronger it gets tougher to lift heavier weights, do more reps and/or sets each time you workout so you'll have workouts where you're unable to beat your last workout and when that happens…

6. Use Fast Muscle Building Tricks

Use 1 of these 16 fast muscle building tricks once you start having a tough time beating your last workout - for example…

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

7. Not TOO Heavy or TOO Light

When doing the compound exercises for 5-to-15 reps per set from part 1 of Workouts A, B & C make sure you are using a weight that is NOT TOO HEAVY or NOT TOO LIGHT so…

8. Rest

It doesn't matter how often you workout when you're trying to gain muscle as long as you're using the progressive overload trick where you get stronger everytime you workout but to build muscle as fast as possible…

Your Workout Schedule

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

1. Four Day Cycle

2. Five Day Cycle

3. Six Day Cycle

4. Seven Day Cycle

5. Once a Week

6. Make Your Own Schedule

Diet Plan To Gain Muscle Mass

diet plan to gain muscle mass

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

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
Activity level:

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

  • Eat high protein foods, protein shakes like Optimum nutrition whey and/or protein bars to get enough protein for 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 accurately track the amount of protein, calories, carbs & fats you eat.

Eat Whatever 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 you eat can be from any combination of carbs, more fats and/or more protein. 1g of carbs = 4 caloriesHow to figure out exactly how many carbs you need to gain muscle
  • Eat more healthier foods than these bad foods to prevent fat gain from eating too many calories.
  • Eat Whenever you want but you may have to 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. Keep 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!

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

More Tips to Gain Muscle Mass Fast

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Adrian Bryant

Leave a Comment

1-40 of 370 Comments

Im lean person how can i become fit?

May 02, 2018

Adrian Bryant

what does fit mean to you? gaining more mass? oif so then you are on the right page

May 02, 2018

Kidd kidd

Great article, love the detailed information. Am on a program upper/lower body split, four days a week workout.

Am slim build 5'8 height, and 175 in lbs. My goal is to build muscle, but have a belly pounch. How can I loose the belly and build muscles at same time??

Also i notice your workout programs have NO abs exercise. Kindly can you explain why not??


December 01, 2017

Adrian Bryant

not needed for this plan but if your goal is yo build muscle and lose enough fat to see your abs then go here

December 01, 2017

Jonathan Cohen

Hi Adrian,
Great article.
Any alternatives in section B for chest and section C to work out legs and thighs for those with limited equipment?

April 23, 2017


Hello Adrian , before i go into detail about myself i want to congratulate you on a brilliant article.

Im 6ft4inc tall and around 224 pounds, i feel like i have a good body to start working out with. (not skinny but not fat) .

Im going to start taking working out seriously and gain visual muscle, i would love to hear any recomendations from you. Many thanks, Josh.

March 29, 2017

Adrian Bryant

see this and read #1 if you ever get stuck in your muscle building progres

March 30, 2017


Don't you need a employee? :)
do you have any work out for a lazy one who have a hard job?( not a desk job/ coach potato) i work in a factory im all day standing up carrying weights, picking up the weights from the floor,I arrive home with the bottom of my back and arms a little sore.

February 15, 2017

Adrian Bryant

how long have you been working there

February 15, 2017


1 fast year and 16 days

February 16, 2017

Adrian Bryant

1. would you be able to perform the exercises on this page or have access to the equip?

2. is your back and arms so sore they cant move after working?

February 16, 2017


1. No, I only have a pull up bar and a pair of dumbell
2. sure i can move with a bit of pain

March 05, 2017

Adrian Bryant

1. then go here

March 06, 2017


Hi I hope you respond or someone that knows I've been on a mission to loose weight I am 5'5 lost 35 pds and now weight 175 my goal is to weight 160 at least and this past year I did not loose or gain not one pound i do not take any supplement I eat 1,300-1,600 calories a day and workout 4 -5 days out of the week I do cardio every day and do weight training what do I need to do I need advice 😞

January 22, 2017

jon stephens

Great Article. digging the fact that I can increase sets and reps as opposed to weight. strength increases are there doing it this way before I read your article. have plateaued. Cant lift heavier due to rehabilitatiion of labrum and rotator cuff. (doctors say surgery only recourse, and they told me this for other shoulder too,m but I rehabbed it back). Anyway, heavier weight hurts but If i graduate up like you have described then I believe I can get over my plateau. Notorious slow gainer in size, quick gainer in strength. I do PEAK rides of 20 min on stationary 6 days a weak. I used to ride 25 miles round trip to work but got tired of dealing with cars. The PEAK ride is keeping me lean. I do squats and rest adn then do dead lifts tuesday and thursday. mwf I do arms, back,chest. Monday I do normal, 14 reps of stuff I cant go heavy, and 10 on heavy stuff. I also work in theraband on one of my early circuits. wednesday I go 8-10 on stuff I can go heavy and the other i go up one stack or 10 lbs... friday I reduce weight and increase reps and add an exercise for variety. problem is. no size gain in biceps. chest and back are ripped, still have an inch around waist i dont want. should I reduce my PEAK ride to 5 times a weak and do the 3000 calories you suggest ? thinking out loud here. I appreciate any input

January 21, 2017

Adrian Bryant

what are you doing for biceps?

January 22, 2017


Hey. I I'm 6'2 150lbs I'm 20 I use to workout I was about 170lbs then I quit and lost 20lbs now i need to gain around 40 lbs I'm about 5% body fat so some of my gain could be fat as long as I'm not above 10% to %12 but I was wondering how long it would take for me to do that. Thank you.

January 20, 2017

Adrian Bryant

fat gain can happen quickly depending on how much you eat. this is how fast you'll gain muscle

January 20, 2017


You're saying that one exercise of 4-6 sets of 6-15 reps is enough for a whole workout for the day? And that I do this same exercise over and over again? I want to try this but I want to make sure I understand.

I always thought to do at least 3-4 different exercises per workout and to mix up your exercises every other week for that body part.

December 21, 2016

Adrian Bryant

YES, ONE Compound exercise from each group (part1) is all you need but if you're skeptical then do the other parts as well.

see these 7 steps to understanf why you dont need many exercises

December 21, 2016


Hello Adrian.

I went to a doctor's office to complain about a shoulder pain that appears when I run, the pain always appears between the 17 to 20 minute I always warm up before starting the race.
The doctor said that I had to seek help from a coach.

Can you help me?

Thank you.

December 19, 2016

Adrian Bryant

what kind of doctor did you see that would recommend you see a coach? is he saying yoru running techniquee is making your shoulders hurt?

I recommend you see an ortho to see what the problem is

December 20, 2016


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

Adrian Bryant

to clarify, for chest press do you mean a machine or a bench?

either way you have to remember that there are more ways to progress than just using heavier weights. if you're stuck at the same weight with chest then try using lighter weight or the same weight you're stuck with for more reps or maybe even doing more sets

October 23, 2016


Thanks for the reply - to answer your question I am doing machine chest presses only until I'm strong enough to do multiple sets of dips with good form then I'll switch to those - but I'll try switching up my rep and set scheme to see if that helps. Thanks again.

October 25, 2016

Adrian Bryant

stay in touch becasue im working on an article for someone in your situation to break out of a plateau which should be ready by next thursday or i'll email you when it is ready

October 26, 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


I went a little overboard with food. In the process I gained some fat. Provided that I keep my protein high, and calorie count as calculated from your calculator, would intermittent fasting help me burn off that excess fat? To make myself clear, I would not reduce the calorie intake.

January 13, 2017

Adrian Bryant

intermittent fasting is good but noting can outdo a high calorie intake or eating more calories than your metabolism burns

January 13, 2017


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

She lost 140 pounds on Adrian Bryant Plan

How She Do It?
She did the 20 minute walking workout in Adrian's Fat Loss Plan 3x a week

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