You can train to gain mass, but it will take a significant amount of time for the body to develop and increase the size of your muscles. Expect at least eight weeks of consistent workouts before you will see significant results.
Schedule Your Workouts Efficiently
Lift weights as often as possible, but allow your body to have adequate time to recover. An efficient workout schedule includes overloading specific muscles on certain days, such as working out your chest, shoulders and triceps on Monday and Wednesday, and your legs, back and biceps on Tuesday and Friday. This allows you to get four lifting sessions completed in a week.
Make Your Workouts High Volume
The key to putting on muscle mass is to participate in high-volume weight-training workouts. You will want to complete four to eight sets of eight to 12 repetitions of each exercise. Allow yourself one minute of rest between each set. To see significant results, you should choose multiple exercises for each muscle group that you're working out that day. For example, if you're targeting the chest, shoulders and triceps, complete three exercises each for the chest, the shoulders and the triceps, for a total of at least nine different exercises. Expect your workout sessions to take a significant amount of time to complete.
Make Sure You Get Adequate Rest
When you lift weights, you break down and create tiny tears in the muscle fibers. It's during periods of rest when the muscle is allowed to adapt and heal to the damage caused by weight-training. The muscles adapt by increasing in size and strength during the healing process. Your increases in muscle mass will be adversely affected if you don't allow your muscles at least 48 hours of rest between workouts.
Consume Healthful Calories
To gain muscle mass fast, you must consume more calories than your body burns throughout the day. The energy that you provide the body via food will be used to repair and heal the muscles. Eat plenty of lean protein because that is the substance your body uses to build muscle mass. While some fat is needed for health purposes, you should limit the amount of junk or fast food that you consume because those types of fats provide you with calories but not the nutrients you need to most efficiently build muscle mass. Choose chicken, low fat beef, eggs and nuts to receive the protein you need.
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