How to Gain Muscle Mass

Here are the top 5 things you can do to gain muscle mass fast. Don't be fooled by the simplicity of these tips...that's where the real genius lies.

Keep your weight training sessions brief
Don't spend two hours in the gym every day. Your body needs time to recover and repair itself between training sessions. Contrary to popular belief, you don't build muscle when you're at the gym.

When you lift weights, you are actually breaking down muscle tissue. The actual muscle building effect happens when you are at home resting.

Keep the number of sets down for smaller muscle groups
Have you ever seen someone doing 15 sets of bicep curls every arm workout? They do barbell curls, incline dumbbell curls, preacher curls, spider curls and concentration curls in one workout. And they never make any progress!

The right way to train smaller muscle groups is to chose 1 or 2 exercises and perform them 3-4 sets each. If you are working as hard as you can each set, there is no way you will have enough energy to 12-15 sets. Think quality - not quantity.

Have a plan when you get to the gym
When you get to the gym you should already know exactly which exercises you will perform. I like to plan all of my workouts at the beginning of the week. That way, when I get to the gym, I know exactly which exercises to I'll do - along with the exact number of sets and reps for each exercise.

Track your progress
If you want to know where you are going, it helps to know where you have been. Keep detailed records of each of your workouts for future reference. Get yourself a spiral notebook or workout log to track your progress. Record your body weight and body fat levels with a body fat caliper and an accurate body weight scale each week.

***Weigh yourself at the same time and same day each week.

Choose any day you wish, and do it first thing in the morning upon rising. Also make sure to wear the same clothes each time you weigh yourself. The ideal clothing choice is underwear or a pair of shorts.

Once a month, sit down and review your workout routine and body composition. Did you made any progress from last month? Can you bench more? Did you gain any muscle?

Use the information you gather to monitor your exercise routine. If your progress stops, it's time for a change.

Eat a high quality diet
If you are serious about gaining muscle mass, you must eat quality foods at regular intervals through out the day. If your diet sucks, you're taking all the hard work you did in the gym, and flushing it right down the toilet!

Eat 5-6 small well balanced meals spaced approximately 2-3 hours apart, and drink between 80-120 oz. of pure water each day.

P.S. Don't forget to take a multivitamin with your breakfast each morning! It's the best way to start every day.