I’m always being asked how to increase muscle size even though I am only eighteen years old. I gained muscle mass quickly and went from super thin to muscular in a pretty short amount of time. My results were great but it didn’t magically happen overnight. I was able to increase my muscle size by following a semi-strict diet and a good muscle building program. I have added an example of a program you can use that worked great for me.
This is important to note, you need to eat properly to gain muscle mass. Stop eating crappy junk food and drinking sugar (soda). That was one of my weaknesses. It was way easier to stop at a fast food place then find something healthy to eat. For me tuna fish was king.
This might be hard to do if you aren’t used to eating this way so try and spice it up for yourself. Your body can only assimilate about 30 to 40 grams of protein at each meal and one can of tuna will cover this. Do yourself a favor and limit yourself to one can. The rest will just be wasted. Try to also eat 5 to 6 small meals a day instead of three large ones. You have to add the right mix of fats, carbohydrates and protein. This is really all you need to worry about in the beginning to increase your size. Consume more calories than you burn in a day but make sure that you don’t eat enough to add the weight as fat.
Gain Muscle Mass
If you want to increase muscle fast you need to start lifting heavier. This is the most important thing you can do for a quick muscle gain. Stop doing endless reps and sets and target your workout to achieve you goal to build up muscle.
This is my suggestion on how to build muscle mass when you are just starting out.
The same amount of reps and sets should be used for all the following workouts. Remember the first set will always be your warm up set. You have to get the blood flowing so you don’t set yourself back with a stupid injury. Don’t be afraid to do more than one set to warm up, better safe then sorry. For each of the other sets make sure that the last rep is the last rep that you can lift without needing help from someone else. One exercise per body part is all you need to do in the beginning. You can increase this after doing this routine for 4 weeks. You will increase muscle size by being consistent.
Sets/Reps
6 Sets with a rep scheme of 15, 15, 12, 10, 8, 6.
Monday: Bench Press
Tuesday: Deadlifts
Wednesday: Front Squats
Thursday: Standing Military press
Friday: Wind Sprints
That’s it for the first four weeks. While you are following this routine you don’t need to workout your arms. We will build up muscle in the larger muscles groups first and then we can start doing some isolation exercises for the other areas of our body.
Don’t overtrain if you want to add mass. The biggest mistake I see new lifters doing is over training the smaller muscle groups like the triceps and biceps. Trust me you will get a great workout by concentrating on just these exercises.
If you follow this easy muscle building program you will gain muscle mass.
You can take that to the bank!!!
