How to gain muscle mass

Step 1

So, if youre one these guys what you need to do is spend some money and get yourself a quality mass gainer protein that has around 700 calories per serving. Once you get your protein prepare for big changes!

Step 2

Next you want too keep your workouts short and to the point. Too build muscle you need to have a caloric surplus(you need to take in more calories a day than you spend a day so there is enough nutrients to repair your broken down muscles and make you grow).

Step 3

Also make your workouts include mostly compound excercises(exercises that use many muscle groups) like squats, deadlifts, and bench presses.

Step 4

Do many sets of low reps with high weight. You want too tear down as many muscles as possible while using the least amount of energy which will help you build up a caloric surplus.

Step 5

Forget the cardio for now! Cardio burns many calories and does not help to build muscle. you do a lot of work on your cardiovascular system and hardly any on your muscles which in turn means you are wasting your energy, time, and your calories.

Step 6

You will need to get on a meal plan and monitor your protein, carbs, and fats intake. Once you do all of the above you will grow. I promise you. It may seem like a lot of work but I promise you in the end it WILL be worth it!