Originally Answered: How do i gain more muscle mass?
Hey there hard-gainer !
The biggest mistake when building muscle is copying Bodybuilders. Most of these guys don't train naturally, are genetically gifted and never started training that way. Doing their routines won't make you build muscle fast.
The average person needs a different approach. One that builds muscle quickly and prevents physical & mental overtraining from doing too much, too soon. Here's how to build muscle and gain weight:
1. Become Stronger.
More strength is more muscle. Get into strength training. I recommend weight lifting since it allows you to start light and add weight endlessly. Start with an empty bar. Learn proper technique. Add weight each workout to keep pushing your body out of comfort zone. You can also perform calisthenics : Push-ups, Pull-ups, Reverse Crunches, etc. Switch to harder versions or add weight when they get easy.
2. Use Free Weights.
You can lift the heaviest weights using barbells. More weight is more stress, thus more muscle. Dumbbells are great for assistance exercises, but not for your main lifts. It's Safe, Efficient, Functional and versatile.
3. Train Your Legs.
Squats work your whole body, they're the most efficient exercise. You'll look totally different once you can Squat 1.5times your body-weight. That's a free weight Squat with hips coming lower than knees.
4. Get Recovery.
Pro athletes workout 5-6 times per week. But they didn't start that way. They added workouts as they got stronger & bigger. You'll overtrain if you jump into their routines. As a beginner you need more recovery. Make sure you rest, sleep, drink enough water and eat properly. "Eat like a horse. Sleep like a baby. Grow like a weed".
5. Eat Whole Foods. You'll achieve a lower body fat, so the muscles you've built show better. And the vitamin & mineral content helps recovery. Stop eating food coming from a box. Consume whole foods 90% of the time.
Proteins: poultry, fish, whey, eggs, milk,
Carbs.: whole grain pasta, quinoa,
Veggies: broccoli, salad, carrot,
Fruits: Banana, apple, pineapple, peers,
Fats : fish oil, real butter, nuts, flax seeds,
6. Eat More.
You need food for energy and for muscle development & recovery. Eat Breakfasts. Get proteins & carbs post workout to help muscle recovery & replenish energy store. Eat Every 3 Hours. 6 meals/day. Gives your muscles a steady intake of protein, speeds up muscle repair & recovery.
7. Gain Weight.
You'll never look strong weighing 140lbs at 6″. No matter how much training you do. Here's the most important part. Eat Calorie Dense Foods. Get Stronger. Drink Whole Milk.
8. Get Protein.
Proteins have the highest thermic effect. You need 1g protein for each pound of body-weight daily to build and maintain muscle. That's 160g of daily protein if you weigh 160lbs/72kg. Eat whole proteins with every meal.
To observe an article about a system that helped me and many others gain muscles and weight enter the following link: