How to Gain Muscle Mass and
Transform Your Physique Now

Learn how to gain muscle mass and strength through weight lifting. The workout and diet resources you need are all here. Start gaining weight and size now!

You've come to the right place for this information. Unlike most weight training sites, I have no hidden agenda.

My goal here is to help the average guy or gal start gaining muscle mass and building strength by implementing the fundamental weight training principles.

Here's something I want you to keep in mind as you begin your weight training program: every professional bodybuilder, powerlifter, Olympic lifter, and strength athlete was once a beginner.

The Principle of Progressive Overload

How to Gain Muscle Mass With Progressive Overload. If you want to know how to gain muscle mass, get familiar with the principle of progressive overload! Understanding and following the principle of progressive overload is your ticket to maximum muscle growth.

Without applying the principles of progressive overload, you'll never reach your potential...period.

Here's why: your muscles are stressed during weight training, but over time they adapt to the stress by becoming larger and stronger (e.g., what was once a difficult bench press set is no longer challenging).

If you don't keep increasing the stress, your body won't be forced to adapt, and you'll never see more growth. This is fine if you're just trying to maintain, but you're here to learn how to build muscle mass.

So how do you actually implement this principle? Below are four simplified methods for incorporating progressive overload into your routine:

1. Add more weight. Simply increase the weight for a given exercise as soon as you are able to. However, it is of paramount importance that you do not sacrifice technique in order to add a few more pounds – it's not effective and it puts you at risk for injury.
2. Increase the number of sets. The rate at which you are able to add weight to the bar will eventually decrease. You can keep overloading the muscles by increasing the number of sets while keeping weight and repetitions more or less the same.
3. Increase the number of repetitions. Similar to upping the number of sets, you can also increase the number of reps performed for an exercise at a given weight; but keep weight and number of sets more or less constant.
4. Any combination of the above. Once you're transitioning out of the beginner stage (and beyond), this may be necessary. Increase reps and sets, weight and sets, reps and weight, or weight, reps, and sets – whatever you can do to keep progressing.

If you really want to know how to gain muscle mass quickly, the key is to continuously challenge your body – you should always strive for progressive overload.

As soon as you feel that your current routine is becoming less challenging, the best bet is to "turn up the notch" on the progressive overload techniques. You'll be right back on track to gaining muscle mass.

Weight Lifting Exercises

How to Gain Muscle Mass with Weight Lifting Exercises. If you're looking to build a significant amount of muscle and gain serious strength, there's no doubt you should be prepared to work for it. But, I'm here to help you work smart – and (among other things), that means using the most effective exercises.

There are two basic types of exercises that we'll discuss: compound and isolation exercises.

To put it simply, compound exercises utilize multiple muscle groups to lift the weight; isolation exercises "isolate" one single muscle group to lift the weight.

Since you want to know how to gain muscle mass and strength, consider the following:

• Use Mostly Compound Exercises. Start by selecting exercises that give you the greatest reward for your effort. If you want to know how to gain muscle mass, you've found one important piece of the puzzle: compound exercises. Compound exercises offer the advantage of working more than one muscle group at a time, allowing you to lift more weight and build muscle faster.
• Compounds Build Your Base. All it takes is a few basic compound weight lifting exercises to be assured that all of your major muscles are getting worked. The result is a balanced body that's prepared to make significant gains in overall strength, and less likely to get injured along the way. You will build a solid base of muscle and strength, which is needed for continued results.
• Isolation Exercises Aren't "Bad." While the vast majority of your basic weight training exercises should be compounds, there is certainly room to include isolation exercises.
• Compounds First, Isolation Second. Work isolation exercises into your routine only after you've mastered the basic compound exercises (after a couple of months). If or when you choose to include isolation exercise in your routine, you'll want to do them after you perform compound work (e.g., do bicep curls after chin-ups).

Any accomplished weight trainer will tell you that learning to properly perform basic weight lifting exercises will give you the foundation necessary to advance to the intermediate and advanced level.

Muscle Building Workout Routines

Choose a Weight Lifting Routine for Strength. I understand that some people might just want to know how to gain muscle mass fast, and not give two sh*ts about strength.

While I can respect that mindset, it's crucial to know this: as a beginner (and even intermediate) weight trainee, your focus should be on building a strong base and mastering technique – dramatic muscle gains will naturally follow.

And if you become really serious about prioritizing strength gains, the solid foundation you build will bring out your muscle building potential in the months and years to come.

Remember, it's all about working smart:

• Less is More. Don't be fooled into thinking you need to do a 5 or 6-day routine, where you blast one or two muscles into oblivion (the typical, ineffective "bodybuilding" routine). If you do, you'll likely end up discouraged and injured (unless you're on juice or a very experienced lifter).
• Full Body Routines. A full body strength training program offers beginners the opportunity to master technique while enjoying immediate increase in muscle strength and size. Full body routines (as you might guess) work your entire body, and thus are ideal for the beginner.
• 3 Days Per Week and 1 Hour Per Workout. Consider participating in a full bodyweight training program for 3 (possibly 4) days a week, for no more than 1 hour per session. I've made choosing a solid, proven program easy for you. Simply follow one of the beginner weight training routines found in the Workout Database below.

Cardiovascular Exercise

Consider Cardio When Building Muscle. So, you're wondering how to gain muscle mass, but are unsure if you should incorporate cardio into your workout.

While one school of thought says those striving to build muscle mass should avoid cardio at all costs, most professionals will encourage cardiovascular exercise – in moderation – for the beginner and intermediate weight trainee.

I won't try to sway you one way or another, but rest assured that including 20 minutes of cardiovascular exercise 3 times a week, at a low to medium intensity is not going to have negative impact on your goal of gaining muscle mass.

Track Your Muscle Building Progress

How to Gain Muscle Mass by Keeping a Workout log. I'll say it again and again as we discuss each element necessary for muscle building success: keeping a workout log is simply a smart thing to do. It's easy, too – all you need is a spiral notebook and pen to get started. Utilizing a workout log will enable you to make bigger and faster gains. Here are just a few reasons why:

• Monitor and Evaluate. You can determine where you are making the most progress, as well as identify areas of your weight training program that require modification. Keeping a log of all your weight training information is undeniably the best way to ensure consistent muscle and strength gains.
• Stay Focused. No need to wonder what exercise you're supposed to do next, what weight to use, or how many reps to do – it is all right there in black and white.
• Get Motivated. Workout logs can be outstanding motivators. You see how much strength you've gained, and you'll be inspired to set ambitious (yet attainable) goals.

To be highly effective, your workout log should note (minimally) the following:

• Date. The date and time of your workout.
• Mood. How you are feeling just prior to your workout, and how you felt after your workout.
• Diet Info. What you ate and drank, at least in a general sense. (More on diet shortly.)
• Training Data. Which weight training exercises you performed, including the weight used, the number of sets and number of reps. If possible make notes for your next workout (e.g., "more weight," "increase reps," etc.).
• Cardio Notes. What kind of cardio you performed, including duration and intensity (e.g., 20 minutes on the treadmill for 1.5 miles with moderate intensity).

How to Gain Muscle Mass by Tracking Body Composition. Before you embark on your beginner weight training program, make sure you note your pre-training weight, body fat percentage, and body measurements.

For about the first three months, note these measurements every two weeks. Ideally you'll want to take the measurements at the same time of day each time.

Like keeping a workout log, tracking your body composition allows you to build muscle more efficiently because you can use the feedback to constantly calibrate your approach.

Diet Plan to Build Muscle

For a beginner or intermediate weight trainer, following a detailed, ruthless diet isn't necessary, but keep these points in mind as you choose a plan to follow:

How to Gain Muscle Mass by Eating Enough Protein. There's a ferocious debate among researchers on the optimum amount of protein that's needed to support weight training. While the exact amount is unknown, the fact remains that your body needs protein to build muscle mass.

That said, most "in-the-know" fitness professionals agree that consuming 1.0-1.5 grams of protein per pound of body weight should be sufficient for a beginner or intermediate weight trainer.

Discover the wide variety of muscle building foods to add to your diet, in order to consume a sufficient amount of protein (as well as other important nutrients). Then, consciously work them into your weight gain plan, while keeping total calories in mind.

How to Gain Muscle Mass by Eating Enough Calories. If you're serious about building muscle mass, you cannot (I repeat – cannot) be afraid to consume more calories than you did in your pre-weight training life.

It's simple: your body is doing more work, so it requires more energy. If you don't add calories, your results will be slow and difficult in coming at best. Try one of the following tips to get an idea of how many calories you need:

• Bodyweight x 18 Calories. Just multiply your bodyweight (in lbs.) by 18 to get the number of daily calories you should consume per day building muscle and gaining weight. This should work sufficiently for most people.
• Add 300-500 Calories. Here's another simple method for beginners to eat enough calories to build muscle: increase your daily caloric intake by 300-500 calories. If you don't gain any weight within a week, then increase by another 300-500 calories the next week.
• Eat a Little More on Training Days. Although your average daily calories should be constant, it's a good idea to eat a little more on training days. Your body needs the extra energy for performance and recovery.

Clearly there are several factors that determine the number of additional calories your body will require once you intensify your routine (not the least of which is your natural metabolism), Understand that it can require a little trial and error to "zero in" on your best calorie intake, but it is more than worth it in the end.

How to Gain Muscle Mass With Supplements

Supplements are Good...But Not That Good. Here's the deal: when it comes to know how to gain muscle mass, I encourage you to focus 100% on your bulking or weight gain plan. Too many beginners get sucked into misleading marketing ploys by the supplement companies.

Yes, taking weight lifting supplements in moderation can help with your diet and aid in results. But please don't rely on them solely to give your body what it needs for healthy muscle growth; it just doesn't work that way.

In fact, I only recommend a few basic health and weight lifting supplements to beginners.

Water: The Overlooked Essential Element

How to Gain Muscle Mass with Water. If you're serious about how to gain muscle mass, get serious about hydration. Although roughly 60-70% of your muscle is comprised of water, hydration is as likely to be overlooked as sleep, and it is just as critical to supporting your weight lifting goals.

You'll need to consume more water than the average guy or gal. But why? Here are just a few reasons:

• Avoid Sub-Par Performance. First off, you need to know that even slight dehydration has been proven to negatively affect performance (you'll lack the strength needed to lift) and we know that water is essential for facilitating muscle contractions.
• Make Your Body Clean and Efficient. Water is crucial in aiding digestion and assisting your body in flushing out waste.
• Avoid the Bloat. If you're dehydrated, your muscles will have a "flat," undefined look to them. Why? Limiting your hydration levels will only kick your body into survival mode and have it holding on to every ounce it gets. The result is slight bloating that covers the ripped muscle you're striving for.

Okay, so you're convinced you need to consume water – but how much do you really need and when do you need it?

• Drink Before, During, and After. Show up to your training session hydrated, drink throughout the session, and drink slowly and consistently through the rest of your day.
• Use the Weighing Test. Weigh yourself pre- and post-workout (and note your weight in your workout log.) If your post-workout weight is less than your pre-workout weight, you're not drinking enough water.
• Drink 1 Gallon per Day. Start with drinking roughly a gallon of water a day, and adjust from there. I advise drinking less in the evening hours, so you won't need to use the bathroom a number of times during the night (and as a result interrupt your sleep cycles).

Set your body up for success by supplying it with the hydration it requires. If you're ready to learn more about how important hydration, read all about drinking water in this hydration guide.

How to Gain Muscle Mass...in Your Sleep!

The Significance of Sleep. There's no doubt that those wondering how to gain muscle mass often overlook this basic human requirement. Sleep is neglected, underrated, and simply misunderstood. Yet it is essential for muscle mass growth.

Without adequate sleep you can forget reaching your potential. Research on the impact of sleep on muscle repair (and thus muscle building) makes for a complex, intense read. I'll break it down for you: HGH (human growth hormone) works as you sleep to repair the damage you've made to your muscle during your weight training session.

Consider the following information to understand why you need sleep, and how much sleep you should get every night:

• Recover and Repair. You're demanding a lot from your body through weight training, you must give your body the chance it deserves to repair and grow. Know this – if you don't respect sleep, your journey to a muscular, strong body will be longer, more difficult, and all-around less enjoyable.
• Avoid Overtraining Symptoms. Moreover, hard training + continued lack of sufficient sleep = opportunity for Overtraining Syndrome (OTS). OTS occurs when your muscles continually suffer more damage than your body has the chance to repair, and the consequences aren't pretty.
• Sleep 7-9 Hours per Night. Research points to 7-9 hours per night as the average amount of sleep a beginner to intermediate weight trainer needs. The exact number of hours depends on the individual, and his or her stage in life. Typically, teens and young adults need more, while middle-aged and older folks need less.

The bottom line on catching Z's: respect sleep, and set your body up for maximum muscle growth.

A Final Word on How to Gain Muscle Mass

If you adhere strictly to a high quality weight training routine, consistently increase the amount of weight you lift, and keep sleep, hydration, and nutrition in check, then prepare to see considerable results!

I'll say it again, the importance of fully utilizing a workout log can't be overstated. It is a simple yet highly effective tool for ensuring progressive overload, and maximum muscle mass and strength gains.

You got all information you need on how to gain muscle mass. Only one question remains – are you truly ready to bust your ass to transform your body and improve your life?

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