To gain a significant amount of muscle mass as quickly as possible, participate in a weight training program designed to build muscle size at least three days per week. When you lift weights according to a muscle building, or hypertrophy, program, you will overload your muscle fibers and cause them to break down. They then respond by growing in size in an attempt to be better equipped for subsequent workouts.
Training Frequency
You should overload your muscle groups frequently to significantly build muscle. Complete at least three workouts per week, with 48 hours of rest in between. If you train three days per week, complete a full body workout program during each session. You can also train more days per week if you split your muscle groups into separate workouts. For example, you can train your upper body muscles on Mondays and Thursdays and develop your lower body muscles on Tuesdays and Fridays.
High Volume Workouts
Building muscle requires that your workouts be of high volume, meaning you need to complete many exercises, each done for multiple sets of a significant number of repetitions. According to Dr. Joseph Chromiak of the National Strength and Conditioning Association, you should complete at least two to three sets of 5 to 12 repetitions of each exercise and allow for one to two minutes of rest in between sets.
Using Correct Weight
The amount of weight you should use will vary between each exercise. For larger muscle groups, such as the chest and legs, you will use more weight, whereas during exercises for smaller muscle groups, such as your biceps, significantly less weight will be needed. Be sure that the weight you're using allows you to complete the assigned number of repetitions. If you complete 12 repetitions of an exercise, but have the capability to complete more, the weight you're using must be increased on subsequent sets and workouts. On the other side, if you're unable to complete at least eight repetitions of a particular exercise, you're not completing the amount of volume ideal for muscle building.
Adequate Rest
Allowing your muscles to have adequate rest in between training sessions is just as important as the training sessions themselves. It's during your days off when your muscle fibers will heal and increase in size. If you break them down with another workout before they've recovered, you will adversely affect your rests. At least 48 hours of rest is needed for your muscles to recover, though after more strenuous workouts, you may need to increase that time to 72 hours.
Member Comments