If you want to know how to build muscle then there are a few simple things that you need to keep at the fore in your mind. You need to train hard, get plenty of rest, sleep a lot, and eat enough to gain weight. If you can take care of all this then you are guaranteed to pack on the pounds. It sounds simple, but it requires a lot of dedication and a willingness to commit to a long term training routine, and leading a clean life for maximum gains.
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The best training program for mass gains is going to focus on these 4 principles. So let’ take a look at each one in depth. Miss out on either of the 4 and your gains are going to be nowhere near as good as they could have been.
Workout For Mass Gains
The heart of our mass gains is based around the best workout for mass gains. Please read that article for the routine. At its simplest we are concentrating on a few compound exercises a maximum of twice a week. Those who already have experience with training may well find that twice a week is too much.
We need to ensure that we are making poundage progressions at every workout, so if you are not then add in an extra day of rest between your workouts. Rest pause training for the legs should be at the heart of any serious attempt to build real mass. Heavy leg work done in a rest pause style is going to be the absolute best way possible to add incredible mass all over your body. It stimulates the appetite in a way that nothing else can. It also leads to muscle development all over the body, not just in the leg and buttock area.
This simple and infrequent style of training allows you to maximize the time you spend working out in terms of productivity, and it also allows you to much more easily take care of the other three factors.
Rest
Getting adequate rest is of prime importance. You can work out as hard as you want, but without full recovery and minimal other physical activity you will not make the best gains. Not only do you need to ensure that you give your muscles time to recover from the stresses and strains you impose on them, you need to actually give them time to grow as well.
It means that you should never workout again until you know for sure that you have grown all that you can. As mentioned in previous articles you can only gauge this by ensuring that you make progress in terms of weight added to the bar at least every other workout. If you cannot fulfil this criteria then you are working out too often,or you are not taking care of the other factors.
If you are getting enough rest, sleep and food, but not making gains in the Gym then you need to add another rest day between workouts.
For maximum mass gains from working out with weights you need perform little in the way of physical activity apart from during your workouts. The more you can rest your muscles the quicker they can recover, and the quicker you can hit them hard again in the gym, or at home using cheap weights sets.
Sleep
Sleep should never be overlooked as part of a training program to gain mass quickly. You need all the rest you can get, and the best rest of all is sleep. It allows your body to recover and build itself up like nothing else. At a minimum you should be trying to get at least 8 hours of sleep a night. And more if you possibly can.
If you can get to bed early, and get a great night of sleep, then you are doing your best for your body. It can recover and grow quicker and it is the absolute best way to get energized for the workouts ahead of you.
Get into a pattern of going to bed at the same time every night, and sleeping for as long as you possibly can.
After doing heavy leg work you should find that you sleep like a baby, and will actually need at least 8 hours of sleep if not a lot more.
Eating
Nutrition is so important if you want to gain mass with bodybuilding. You need to concentrate on what you eat and how much of it you eat as well. To get mass gains quickly and to really make the most of the exercise regime you are on, you need to eat lots of good quality food. I am not going to get into an argument about the number of times you need to eat each day, let your hunger dictate that to some degree.
Suffice to say that you do not need to eat 6 meals a day. 2 or 3 a day, as long as you get a surplus of calories is going to be more than sufficient. But you have to be realistic about it. You need to ensure that you are getting enough calories in you. If you do heavy leg work then you should be hungry nearly all the time, so you should have no problem eating enough to gain weight.
And gain weight you must. To gain mass with your training program you need surplus calories. And the bottom line is that as well as adding muscle to your frame you will also be adding a little bit of fat. It is mostly inevitable.
But if you can eat healthily then you can minimize the amount of fat gained, and ensure that nearly all of it is muscle.
Aim for a few pounds a month minimum in terms of weight gain.
If you can keep that up for 6 months then you will look like a totally different person. 12-14 pounds of mostly solid muscle is going to make you look better than anyone else that you know. If you can stay lean whilst gaining this weight you will look incredible. Many beginners simply underestimate how much they need to eat to gain weight. Read the how to gain weight fast article for more information on this. But basically you simply need to keep eating and eating until you finally begin to add weight each and every week.
The thinner you are then the more you can eat and the faster you can gain weight. If you are very slim then for a limited period of time you may even be able to add as much as a pound in weight every week. But it will take some dedication to the plate, along with drinking plenty of milk as well.
The Wrap-Up
If you can follow all of these pieces of advice, and stick to it for months at a time, then you are going to gain mass very quickly. This training program for mass gains revolves around getting all the factors near enough perfect. And you must do this day after day, week after week, and month after month.
