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:

Compound Exercises for Strength and Hypertrophy

Compound Exercises are Best for Strength and Muscle Size

    Many people that are going to the gym focus to hypertrophy, for those that don't know what muscle hypertrophy is, that is increase in size of skeletal muscle through a grow of its component cells. We can say that muscle hypertrophy is muscle gain, that have the same meaning. And I mostly see questions about muscle gain when I am searching the web but a lot of people don't think about a very important fact:

You need to get more stronger to gain more muscle mass. That works together. If you only lift same amount of weight for one year you won't see some results. That is the rule muscles function. Muscles get very easy adapted to one weight and they can not increase in size if you are lifting that weight all the time. 

But, what you need if you want to lift heavier? You need to GET STRONGER. Period.

Lifting weight from 10 to 12 won't get you very stronger. That means you are lifting weights that is not very heavy for you and that does not increase your strength. You must follow some programs on the web that are created for strength gain or some powerlifter's programs. Yeah, I also imagined powerlifters as fat big guys that are not aesthetic and they eat too much calories, either healthy and junk food. But they are not, some of them are very fit and incredibly strong. 

    

      Imagine yourself very fit with big lean muscle size and super strong, that is just perfect. You can look good, be healthy and when some girl want you to help her with something heavy you will not be afraid to be laughed at. Some bodybuilders are not strong you must know that, they are just big and pumped but where the strength is? I don't want to mention Steroid users, I don't believe those guys are even worth mentioning. They are not athletes, they are just balloons with tons of muscle but with little effort and some testosterone injections that will bring them nothing than heart attack and erection dysfunctionallity. You don't want that, so don't even think about that.

It is better to be skinny athlete with not so much muscle size and definition but looking fit and normal than looking big and heavy but unhealthy, unaesthetic and on steroids. 

My point is, try some training programs for strength gain for one to two month then go again to train for hypertrophy, you will feel stronger and you will get more muscle size. To achieve that you must do generally only COMPOUND EXERCISES and do them in all workout days with only one or two isolation exercises if you like. 

I will share a video about a strength training from Elliot Hulse, Strength Camp channel. Follow this guy, he can help you a lot if you are beginner and looking for muscle and strength gains. I recommend him very much because he helped me to get a lot of gains for a short period of time with mostly compound exercises.

Feel free to ask or say anything in the comments. Don't forget to GO HARD in the Gym.

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!