Copyright © 2006 Richard Knight

If you’re anything like I was a short while ago, “a skinny guy trying to build muscle mass”, then I have some important tips that could help you start seeing results instantly.

There are 3 key ingredients that you MUST HAVE in order to build muscle mass and quickly at that. And here they are:

Muscle Mass Ingredient #1 – More Protein

If you want to build muscle mass quickly then this is a “must”. Just remember, the only thing that can build muscle in your body is Protein. So if you’re not consuming enough protein it’s IMPOSSIBLE to build lean muscle mass and stack on the pounds.

In order to maintain your weight, you should be consuming 1 gram of protein for each pound of body weight. So if you’re a 150 lb. guy then in order to maintain your muscle mass at that weight you need to consume 150 grams of protein each day. And if you want to build muscle mass, you’re going to have to consume “more” protein, to not only maintain the muscles you have now but to build more.

So if you want to build muscle mass quickly and safely a general rule of thumb is to consume 1 – 2 grams of protein for each pound of body weight. So if you’re a 150lb. guy you’d want to consume at least 150 grams of protein upward to 300 grams of protein a day.

Muscle Mass Ingredient #2 – More Carbs

Despite what Dr. Atkins said, for all us skinny guys “Carbs are GOOD”. We need carbs as a source of energy. But you don’t want to consume just any ‘ol carbs. You want to consume a lot of complex carbs rather than simple carbs.

In other words, you still want to stay away from the sweets and simple sugars that are found in a lot of our junk food, and you want to consume more complex carbs like those found in whole wheat bread, brown rice, sweet potatoes, whole grain cereals, yams, spinach etc.

Why complex carbs? Because unlike simple carbs (sugars) it’s virtually impossible to turn complex carbs into fat – which means more energy to burn (work out with) and less fat to deal with in the end.

If you want to build muscle mass fast, ideally you’d want to consume 2 – 3 grams of carbs for each pound of bodyweight a day.

Muscle Mass Ingredient #3 – Heavy Weight Training

You cannot build muscle mass without “Heavy weight training”. Let’s just put it this way “the more stress (heavy weight) you put on your muscles, the more it will grow”. And it’s simply because when you put extreme stress on your muscle by lifting heavy weights, your body responds (builds more muscle) so that next time it won’t be as hard or strenuous on your body to lift the same weight.

Ideally, if you want to build muscle mass – lean muscle mass to be more specific, you’d want to lift weights that allow you to do 6-8 reps and no more.

Of course there’s a whole lot more to building muscle mass, but if you follow these 3 key ingredients you’ll be on the road to building lean muscle mass quickly and a whole lot easier than you ever thought possible. Good luck and grow “Massive”.

How To Build Muscle Mass

How To Gain Muscle Mass Fast | Protein | Calories Protein Gaining muscle mass fast is in effect not that hard. But people make it more complicated as opposed to it is or clearly give up after a few goes at it. Don’t be such a guy. It’s all about eating adequate protein and calories, training briefly and intensely, and resting properly. So, here’s my recommendation on protein, eat 1.0 to 1.5 grams per pound of body weight per day.

Yeah, it is a lot. But, you’re going to desire it. Building muscle doesn’t work without protein. Eat a lot of lean meat, eggs, fish, beans, and possibly dairy. And, go out and get a 5 pound tub of whey protein powder. All people who weight train use it, you’re no different. Calories To put on weight and muscle we have to take in more calories than we burn during out workouts and everyday life. But, it can’t be too much more otherwise we’re going to get a buddha belly and/or thunder thighs. How To Build Muscle Mass

This part is easy, monitor everything you eat for a few days. Now, get the average calorie amount, there are online calorie sites everywhere, and bump up your calories about 200 – 300 per day. Measure weight gain after a week. If you’re gaining 2 -3 pounds it’s enough calories, if less, up your calories another 200 or so. It’s that easy. How To Gain Muscle Mass Fast | Intensity | Rest Intensity Unless you’re a steroid freak, the routines in the big muscle magazines aren’t for you. I hope you’re not even considering going down that road.

So, for us honest athletes its short, intense sessions lasting 45 minutes and that’s it. Train each body part about once every 5 days. Less is more. Go heavy. Think 2 – 4 sets of multiple joint exercises like squats, bench presses, and deadlift. These skyrocket testosterone and cause massive muscle gains. Every muscle on our body grows when our back, legs, and chests grow…even our biceps.

Rest On a non training day, sit back, relaxation, get a good amount of sleep, eat a good clean diet and recover. You don’t need any crazy supplements just good old fashioned rest. Rest is the critical factor that many people miss out on. We only need to be lifting 2 – 3 days per week. That’s it. You are going to be wiped because you’re going heavy and intense. Then rest. Start taking action to gain your muscles by Getting Your How To Build Muscle Mass eBook now!

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Question by GDupFROMthaFEETup: Can someone give me a good weight training program, to build muscle mass?
I’m 15 and need a good weight training program for football.

Best answer:

Answer by D’tagapayo
For football you should probably stick the the power exercises as your focus but train like a bodybuilder because any extra muscle you have will help you in hand to hand combat on the field. I know this from an all state nose guard that out weighted me by a hundred ponds, pounding on my head everyday and trying to drive my in the ground like a stake.

What are the best exercises for a beginner?

Squat, Barbell Bench Press, Pull Up, Seated Military Press Dead Lift, Incline Dumbbell Press, Bent Over Barbell Row

These exercises are considered the best because they are compound movements that involve moving a lot of weight while recruiting many different muscle groups. These are the types of exercises that will make you grow, not concentration movements.

How many sets should I do per exercise?
Some suggest that once the muscles are thoroughly warm (after performing a couple of light-weight warmup sets) you should do one all out set to failure. Others suggest that you should perform 2 to 4 working sets to failure for each exercise.

Almost everyone can agree that if you end up doing 30 sets for any individual body part, you are definitely overtraining (assuming that you take these sets to failure) or just wasting your time (assuming you don’t take these sets to failure).

How many repetitions should I perform?
When warming up you should be able to complete more than 12 repetitions with ease. On sets that are taken to failure you should fail at some number less than 12 repeptions and greater than 5 repetitions. If you can do more than 12 repetitions on your working set, then the weight should be increased. Remember, there are two components to building mass – the load placed on the muscle and the time under tension.

On the other hand, as Andy Austin used to say, “lots of muscle has been built with singles all the way to 100 rep schemes.”

How many times per week should I lift?
Some beginners make fine progress training the entire body three times a week, a Mon, Wed and Fri routine, for example. Other beginners require more recuperation time and make gains training the entire body only once per week. People differ and so do individual muscle groups. Some muscles can be trained more frequently than others. Find a routine that is comfortable for you and allows you to make progress. If you aren’t making any progress consider the possibility that you are overtraining (quite common) or even undertraining (less common).

Should I be concerned about the amount of weight I lift?
Initially, no. The most important thing for a beginner is to learn proper lifting technique. However, the basic principle of getting larger through weightlifting is progressive overload. You must increase the weight (load) so that the muscle will be forced to adapt to the increase in stress.
Bouncing and moving the weight too quickly will not stress your muscles into growing and it will likely stress your joints unnecessarily. Remember, that for bodybuilders, the goal is not to lift the weight. Weightlifting, for bodybuilders, is merely a method to stress the muscles. A bodybuilder should work the muscle, or muscle group that the exercise focuses on, not try to heave the weight up by any means possible. There is a difference between lifting a weight and working a muscle, although it basically comes down to using proper form and technique. For example, if your lower back becomes stressed from doing biceps curls, you should consider paying more attention to working the biceps, not trying to get too much weight up by throwing out your back.

Comparing yourself to other lifters is also unnecessary. Everyone starts at a different level.

See this website. It’s hosted by a large group of very serious weightlifting and bodybuilding types. You can learn a lot if you’ll just take the time to read.

Add your own answer in the comments!