10 Rules of Muscle Building

Do you want to add more lean muscle mass on your body? You must follow some important rules to achieve that. Also, classic rules of mass gain don’t work for everyone, especially not for Hard-Gainers. They should not be afraid to eat some cheat meal from time to time and also to consume good fats every day.

Anyway, these following these rules will build muscles for anyone, those are the main rules of Muscle Mass Gain or Muscle Hypertrophy:

1.    Eat a lot

Consume many calories from healthy food every day, especially in the days when you work out. Be always in caloric surplus.

2.     Lift Heavy

Your training should consist of mostly Compound Exercises and you should try to add a pound or two in every workout.

3.     Rep Range 6 – 12

Ideal rep range to build muscle is from 6 to 12 but I recommend you to do from 8 – 10, that will do the job and it a great rep range for hypertrophy. The number of sets should be 3-4.

4.     Proteins, Carbs, Fats

You must consume all three macro-nutrients to make your muscles to grow. Eat a lot of protein meals and drink protein shakes and add double more carbs for more muscle mass. Also, don’t forget about good fats, 100 grams of fats is around 900 calories. You can eat peanut butter, all kind of nuts, fish oil, olive oil… These are all good fats.

Food You Need to Eat to Gain Muscle Mass

5.     Train to be Stronger

If you want to be bigger you also must be stronger. Train compound movements like Squats, Bench Presses, and Dead Lifts with a low rep range from 3 to 5 for more strength gains. Then continue with hypertrophy training and you will gain more muscle mass.

6.     Supplements for Muscle Mass

Supplements can also be helpful for your muscle gains. For Hard-Gainers I recommend drinking Homemade Gainers after a workout for more muscle gains.

Check out Homemade Gainers recipes here:

Homemade Mass Gainers Recipes

 Supplements that I recommend for buying if you are looking for more muscle mass:

Best Supplements for Muscle Mass Gain

7.     Drink a lot of water

This is also very important if you are using Creatine but even without it, your body must be hydrated whole day because your muscles could suffer if you are dehydrated.

8.     Rest After Workout and Sleep Good

Rest and sleep are also a very important element for muscle growth. You must give your tired muscles a good rest. Your muscles grow while you are sleeping remember that.

9.     Do some Cardio

Yes, you have to do some cardio exercises but don’t waste a lot of your time for it, you still must get more calories than you lose if you want to gain more weight and mass.

10.           Don’t skip training

This is also one of the important rules, don’t skip training, train at least 3 times a week and 4 times a week is very good for beginners. You don’t have to train every day because your muscles need to rest and replenish for next workout day.

Follow these 10 rules and you will see results fast, you will gain muscle mass, believe me, even if you are a real hard-gainer.

    

Homemade Mass Gainers - Gain Muscle Mass Fast

Homemade Mass Gainers

      If you are looking to gain more muscle mass and you need more calories to be in caloric surplus every day then these homemade gainers will help you a lot with it. If you have a good meal plan and you are working out hard you can also add this mass gainer to gain more muscle mass faster and you don't have to care did you consumed enough calories in day or not. Also, this homemade gainers are very better that Mass Gainers in Supplement Stores because those Mass Gainers are full of sugars and it is better to use other sources of carbs for lean muscle mass gain.

    1. Arnold Schwarzenegger's Homemade Mass Gainer

• 20 ounces of milk
• 4 ounces of cream (or an ounce of olive oil and 3 ounces of water)
• 2 eggs
• 2 tablespoon lecithin granules (as an emulsifier)
• 1/2 cup of protein powder

If "King of Bodybuilding" built his big and aesthetic body with this mass gainer, who say that you can't too? Drink it 1-3 times a day but most important is to drink it after your workout as post-workout meal.

This shake contains a lot of healthy calories, more than 50 grams of protein and it is great for hard-gainers that struggle to get some weight and muscle mass.

   2. Dark Chocolate and Almond Butter Weight Gain Shake

• 16 ounces of Whole Milk
• 2 ounces of Dark Chocolate (Melted)
• 2 tablespoons of Almond Butter
• 1 scoop of Chocolate Protein Powder
• 6 ounces of Oat Meals

This Homemade Mass Gainer contains more than 1000 calories and it is enough for every hard-gainer to drink it after workout. It contains all macro-nutrients that your muscles need to fuel after hard workouts. 

Best Exercises to Build Muscle

BEST EXERCISES TO BUILD MUSCLE

           

     Yeah, you probably know that I am thinking on Compound Exercises, that must be clear. I appreciate them a lot more than Isolation Exercises and in order to Gain Muscle and also Lose Fat, your Workout Program must contain a lot of Compound Workouts.

With those exercises, all old school bodybuilders made their body so muscular and strong. Strength is very important too to achieve your muscle building goals so lift heavy and with not so many reps and you will see results. Along with good Hypertrophy Meal Plan and great Hypertrophy Workout Plan you must see results. 

Don't be afraid of hard workouts, just learn how to do any exercises with perfect form and you won't damage any muscle. Lift heavy and add more weight every training session.

1. Bench Press 

This is my favorite exercise and I always put it as no. 1 in my pushing workouts and my upper body workouts. With Bench Press, you can become more strong and add muscle to your chest primarily and also for your shoulders, triceps, and traps. Muscles that are affected by Bench Press are often most important for most beginners in bodybuilding but you also must give attention to your Upper Back and Lower Back if you want to get the proportional body and also to don't get damaged.

Here is a tutorial on how to do Bench Press correctly and with good form from Buff Dudes YouTube channel:

2. Squat

King of lower body exercises, absolutely. If you want to be big and strong and have the whole body developed you must input Squats in your workout routine. It is good Mass Building exercises, probably the best. What Bench Press is for Upper Body that Squat is for Lower Body. They are both very important.

3. Pull Up / Chin Up

There are many variations of this exercises but the main classification is on Pull Up and Chin Up and the difference between those two is a grip stance, overhand or underhand. Underhand grip, Chin Up, works Biceps significantly more but still is very good for Upper Back. If you can't do many pull ups don't give up, do them on every back workout day in the beginning of training and you will do more and more every time. There is nothing better for big and muscled upper backs and also big biceps than Pull Up or Chin Up.

 Jeff from AthleanX channel on YouTube explain the importance of Pull Ups and Chin Ups for back training and difference between those two. Watch this video and learn to do those two exercises properly and why are they different.

Other important compound exercises:

I consider these three exercises as most important for strong and muscled body and I will just mention some others. But with those three exercises only you can build big muscles and be very fit and strong. Use them separately and also add some weights on the belt or between your legs if you can do many pull ups and chin ups.

Other great Mass Building Compound Exercises are:

• Military Press (Overhead Press)
• Dips (For chest or for triceps, also you can add weights)
• Dead Lifts (Become incredibly strong)
• Rows (Bent-Over Row, T-Bar Row, Machine Rows)
• Pull Down Machine (Great for those that can't do any pull up)
• Lunges

How to gain muscle mass

How to Gain Muscle Mass Fast

     These days everyone are interested to get something fast, how to earn money fast, how to find online job fast, how to gain muscle mass fast and others questions that they would like to know. Well, if you really want to get something fast you must put a lot effort and learn a lot of tips how to do that. You must be sure that you want it so much and you want it now!

There is no pill that can make you muscle for a week. Not exist. Even if you try with steroids, even anabolic steroids effect can't get you pumped and muscled very fast without a lot of effort. Of course, I don't recommend steroids to anyone, just don't try that, don't think about that. The point is, there is no such shortcut or pill to gain more muscle mass without a lot of effort and knowledge about muscle.

But, there are ways to get faster muscle gain results. 

I must mention this, what do you think people got muscled without all these technologies to read tips and machines in gyms? They were working very hard and ate a lot of healthy food and they were muscled and fit. Look at all those bodybuilding legends like Steve Reeves and Reg Park for example. They were natural non-steroids bodybuilders and they lived in the time where there was no machines that really works well for steroids users to get muscled but not too much for naturals. Compound moves are the key for that. Just take a look at Bill Pearl, bodybuilding legend and his aesthetic natural body:

And Bill done a lot of pull ups, squats and bench and military presses. He got very big and strong for not such a long time. He was natural and aesthetic, big but with nice six packs. 

1. You must use a lot of compound exercises in all your workout days and just add some isolation work out, but not too much. 

I wrote a post about workout program for mass so you can take a look:

MASS-BUILDING WORKOUT PROGRAM

2. Aim to get more strength, follow a strength gain program to get stronger for two or three months so after that you can aim for muscle gains. Strength gains programs usually include low number of exercises and reps but with more sets and very heavy weight. Usually about 1-5 reps per 5-6 sets and only with three or four compound exercises.

3. Don't be afraid of hard exercises and heavy weight, learn to do squats, dead lifts and bench presses with great form and nothing bad can't happen to you. You can't break your spine or shoulder, don't worry.

5 BEST MUSCLE-BUILDING EXERCISES

4. When aiming for muscle size you should do 8-12 reps and for about 4 sets and focus on your muscle and try to get a pump. You must feel in your chest the pump when you are doing bench presses or dumbbell presses or flies. If you focus to stretch your muscle when you are lifting barbell or dumbbell up you will feel that you hit your muscle good.

5. Follow a great muscle mass gain diet. As long as you are consuming important nutrients like protein, carbs and fats and you are in caloric surplus you will gain mass. Being in caloric surplus means that you consume more calories than you need to maintain your currently weight. Web is full of calories calculator and you can find a calculator where you will calculate how many calories you need to gain weight and muscle mass. 

Take a look on YouTube video about diet plan for mass:

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!