Tips to Gain Muscle Mass for Four Weeks

Tips to Gain Muscle Mass

(Tips for beginners and hard-gainers)

        If you are reading this blog right now then you are in the same situation I was two years ago. Skinny, unhealthy and not self-confident, at least not totally. I liked my "bonny" body and I had some abs showed too until I was 20 and started realizing that I am not teen anymore and it is not cool to look that skinny in twenties. 

No, that was not me of course. I don't want to show photos of my body when I was skinny, but even I had more mass than this guy. But I saw myself in mirror like this.

After I started thinking about that and others around me told me that I must gain some weight I started to Google it of course. That is my first thing when I don't know anything about something, I type that on Google search and start opening many tabs of blogs that had names "Gain Muscle Mass Fast", "Gain Weight Fast", "Get Big and Strong" and others like those and I went to the gym.


Logically, I gained couple of pounds in first month when I started going to gym. I say logical because all guys, even professional bodybuilders, gained some pounds with first months of training in the gym and following mass gain nutrition. I can guarantee that. Follow any LEAN MUSCLE MASS PLAN from the web and some casual MASS GAIN WORKOUT PROGRAM and you will see your gains for one to two months. For most people it is enough, they can show their bodies on the beach in the summer and they don't want any more gains. But it is not same to everyone, some keep on with it almost whole life just like me for last two years. I am in love with weights and training. I never thought that I would be, that never got my attention before I tried it. Anyway, lets get to these tips and mistakes that most people do when want to gain MUSCLE MASS. Remember, we are looking for MUSCLE MASS not FAT GAIN. Well that would be my first tip for you guys:

1. Train and Eat to Gain Lean Muscle Mass 

That means not to eat too much sugars and junk foods to get weight quickly. That is very easy. Start eating a lot of pizza and ice cream every day and for one month you would be fatty and with big tummy and love handles. You don't want this, believe me. Better stay skinny. Abs are very important for every guy that wants to look handsome and strong. That is why I don't respect new bodybuilders that won all those competitions like Mr. Olympia. Most of the year they look so fatty and just big, not unaesthetic and unattractive. Take a look on the picture and you will see what I mean:

I don't have to say anything more, with this I am finished my first tip. Let's go to another one:

2. Eat a Lot of Healthy Food

You will need macro nutrients and to gain muscle mass you will need more food than you ate before, but as I wrote eat only healthy foods with only some cheat meals from time to time. Consume a lot of protein from foods and supplements like Whey Protein and also a lot of Carbs and Healthy Fats. Don't avoid fats, you need them believe me. Only 100 grams of good fats will fuel you with 900 calories and that would be enough for you for one day, rest of calories eat food with Protein and Carbs. I will write more about how to split those calories in your meals in my other posts but remember this tip.

3. Train Hard - Don't Waste Your Precious Time in Gym

Don't just waste your time by talking to others in gym and resting a lot. You must rest after sets and workouts but don't let yourself rest more than one or two minutes, one between sets and two between workouts. That is enough to keep your muscle pumping whole the time while you train, don't let your body get cold, WARM UP and GO HARD.

4. Rest and Sleep Well

After hard training you will need to rest your muscles. Keep on mind that your muscles grow while they are resting after hard workouts and post-workout meals. You get yourself pumped in the gym, well fed in the kitchen and RESTED IN YOUR BED. Those three rules you must follow to achieve great muscle gains believe me.

5. Lift Heavy and Use Compound Moves

Well those tips that I mentioned are the most important but I must also say that this is very important rule. Don't waste your time isolating your biceps with some light weight, you will see some results in size of your muscle but nothing can compare to Compound Workouts. I will just mention them here and put a video that explains why you need compound moves to get stronger and also gain more muscle:

- Bench Press

- Squats

- Pull Ups/Chin Ups

- Dips

- Dead Lifts

- Rows (Bent-Over, T-Bar Rows)

If you just combine these four exercises that Elliot Hulse mentioned in his video with 6-12 reps per set and about 4 sets you can get great workout program to gain strength and muscle. You will need a lot of strength to gain more lean muscle and with those exercises you will be stronger. Add a few pounds every training session and lift!