How to put on muscle mass fast 2

How to put on muscle mass fast

Introduction

In this article you will learn how to put on muscle mass

Instructions

Difficulty: Challenging

Steps

1

Step One

Track your calorie intake for a few weeks and average it, then create a diet that will add 300 - 500 calories to your intake as you begin the next step

(18-20)(Bodyweight in pounds) = Daily Caloric Intake

One can't stress enough how important diet is
refer to
http://www.gain-weight-muscle-fast.com/weight-gain-diets.html

2

Step Two

Prep your muscles
Some sample workouts can be found here
http://www.gain-weight-muscle-fast.com/bodybuilding-routines.html

Do this for a bout 2 - 3 weeks (if you are a beginner allow up to 48 hours of rest between workouts)

3

Step Three

Now move into a 3 day split training routine with each muscle group being worked once per week.
Legs - Squats, calf raises
Chest- Bench press
Back - Pull ups
Arms - Bench dips, bicep curls
Shoulders - Military press
Abs - Crunches

Each workout should have a MAXIMUM of one hour. With a max of 5 per week.
Consider doing 7 - 12 reps

http://www.gain-weight-muscle-fast.com/weight-training-programs.html

4

Step Four

Increase the number of reps you do, convince your body that it NEEDS to build more muscle.