Depending on where you look there is a lot of great information out there on how to build muscle up. However what follows are a number of tips that can really aid you in terms of stacking on muscle mass. Here they are:
Try drinking green tea. This can inhibit the enzyme that inhibits nor-epinephrine which mean that you should experience raised levels of this muscle building metabolic hormone which can also aid in weight loss. It is also full of anti-oxidants and can help significantly in terms of post workout recovery and also general health.
Take on board healthy fats. These are critical to the safe functioning of many part sof the body such as the heart, brain, energy production and hormone regulation. Great sources of this are: oily fish, natural peanut butter, avocado, and oily dressings.
Consume casein protein. This type of protein takes longer to digest and breakdown so therefore supplies an ongoing release of protein. This is excellent if you eat it before going to sleep as your body can make use of it throughout the night for growth and repair.
Take on board at least 20 grams of protein as soon as you wake up. As soon as you awake have a protein shake. This will put a stop to the catabolic state of your body that you may have been experiencing whilst you were asleep and also give you a solid start on achieving your protein intake target for the day.
Try drop sets for difficult to grow body parts. This intense technique can produce growth in even very stubborn hard to grow muscle groups. Firstly, complete your set as you would normally and when you have pushed out your final rep lower the weight by around 20 percent and perform more reps, then decrease the weight once again and do more reps. Continue repeating this process as many times as you can bear but the next day you are likely to experience significant muscle soreness and a tremendous burn at the time.
Drink water. Do not underestimate the benefits of reaming well hydrated during the day. water is critical for many reactions in the body especially muscle building ones.
Keep learning and educate yourself. there are a wide variety of ways to make your muscles grow. experiment and find out what helps you build muscle up the best and stick with those.
So, by applying some of the above weight gain tips you should be able to build up muscle even faster than before. Good luck.