How To Gain Muscle Mass…I’m Young And I Did It
Guys ask me all the time how they can gain muscle fast when they see that at only 18 years old I am getting ripped. See, I went from being very thin to muscular in a relatively short period of time. My results were great but it didn’t magically happen overnight. I was able to increase my muscle size by following a semi-strict diet and a good muscle building program. Below, I include a muscle building workout that you can try, which was very effective for me.
Right off the bat you need to know that you have to eat the right foods if you are ever gonna gain muscle. It’s important to stop eating the junk food and drinking the soda. I was weak when it came to that. It was a lot easier to go to McDonald’s and get a burger and fries than it was to make a healthy meal. For me tuna fish was king.
Now it does get boring so you gotta figure out ways to make it so it tastes good. Tuna has a ton of protein but be careful because your body can only use about 35 grams of protein at any one time. Make sure you only eat one can at each sitting. The rest will just be wasted. Try to also eat 5 to 6 small meals a day instead of three large ones. Make sure to eat a good combination of protein, fats and carbohydrates. This is what you need to do at the start to increase muscle mass. Eat more than you burn but not enough to make you fat.
Gain Muscle Mass
If you want to increase muscle fast you need to start lifting heavier. This is really important if you want quick muscle gains. Stop doing endless reps and sets and target your workout to achieve you goal to build up muscle.
This is my suggestion on how to build muscle mass when you are just starting out.
Use the same set and rep scheme for all the following exercises. The first set that you do will be your warm up set. You need to get the blood flowing and the muscles warm to avoid injury. If you find you aren’t warmed up with just one set then do another one till you are warmed up. For each of the other sets make sure that the last rep is the last rep that you can lift without needing help from someone else. One exercise per body part is all you need to do in the beginning. Do this for four weeks before you increase. You will gain muscle by being consistent.
Sets/Reps
6 Sets with a rep scheme of 15, 15, 12, 10, 8, 6.
Monday: Bench Press
Tuesday: Bent Leg Deadlifts
Wednesday: Front Squats
Thursday: Military Press
Friday: Sprints
That covers your first four weeks of training. Arm workouts aren’t necessary at this point. Work out the large muscles first and then you can add some exercises for the smaller muscle groups.
Don’t overtrain if you want to get ripped. The biggest mistake I see new lifters doing is over training the smaller muscle groups like the triceps and biceps. Just doing these basic compound exercises you will get more than enough of a workout.
If you follow this easy muscle building program you will gain muscle mass.
You can take that to the bank!!!
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