How to put on muscle mass fast

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

Instructions

Difficulty: Challenging

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

Tips & Warnings

• Muscles break down before they build up, think of it like compression to make a firm foundation to build from.
• REST, while you rest, your body is building muscle. While you excersize, your body is 'planning' to build muscle
• Studies suggest those who drink Skim milk after a workout increase muscle mass twice as fast as those who drink soy (see sources)
• Eating 6 smaller meals a day insetead of the typical 3 can help discourage the buildup of fats
• Don't limit your self to one type of routine, switch it up every one or two months
• Work out with a friend
• Warm up
• Research
• Steroids are not the answer