Even though I'm only 18 I get asked a lot how to gain muscle mass. See, I went from being very thin to muscular in a relatively short period of time. I didn't get muscular overnight but I did put in the effort and my results were awesome. Following a simple bodybuilding diet and program allowed me to make some incredible gains. Below, I include a muscle building workout that you can try, which was very effective for me.
First of all you gotta know that in order to gain muscle you have to also fuel up your body with the right foods. One of the best things you can do for yourself is to stop eating crap and drinking soda. I was weak when it came to that. It was much easier to just get some junk food then prepare a good bodybuilding meal. Tuna fish was a great option for me.
To make it taste good you have to be creative because you don't want to dread it. Tuna has a ton of protein but be careful because your body can only use about 35 grams of protein at any one time. So don’t eat more than one can at a time. The rest will just be wasted. It would be better to eat five or six small meals throughout the day instead of gorging on three large meals. Make sure to eat a good combination of protein, fats and carbohydrates. This is what you need to do at the start to increase muscle mass. Consume more calories than you burn in a day but make sure that you don't eat enough to add the weight as fat.
Gain Muscle Mass
The only way to gain muscle quickly is to start adding weight to the bar. For quick muscle gains there is nothing more important than this. By doing an endless amount of sets and reps you are only hurting your chances of increasing muscle mass.
This is what I would do to build mass if I was just starting out again.
Use the same set and rep scheme for all the following exercises. The first set that you do will be your warm up set. You need to get the blood flowing and the muscles warm to avoid injury. If you find you aren't warmed up with just one set then do another one till you are warmed up. For the remainder of your sets make sure that the final rep is almost to failure, the point where you can't lift the weight without help. When you start you will only be exercising a single body part each day. After four weeks you can begin to increase this. You will increase muscle size by being consistent.
Sets/Reps
6 Sets with a rep scheme of 15, 15, 12, 10, 8, 6.
Monday: Barbell Bench Press
Tuesday: Bent Leg Deadlifts
Wednesday: Squats
Thursday: Military Press
Friday: Sprints
That covers your first four weeks of training. While you are following this routine you don't need to workout your arms. We will build up muscle in the larger muscles groups first and then we can start doing some isolation exercises for the other areas of our body.
Don't over train if you want to add mass. Don't make the same mistake as other lifters I see making by over training the smaller muscle groups. Just doing these basic compound exercises you will get more than enough of a workout.
This is the best way to start.
You can take that to the bank!!!
Building muscle is not that hard to do. If you have the right program and use some common sense you can learn to increase muscle size. Visit Jason's website to see how he was able to gain muscle fast at such a young age.
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