How to Gain a Lot of Muscle Mass

A balanced diet helps build muscle mass.

If you want to gain muscle mass, you'll need to increase your caloric intake and exercise regularly to ensure your added weight is mostly muscle, not fat. Although several weight gain supplements exist, there aren't any shortcuts to building muscle. Expect to gain one pound of muscle or less per week. In addition, don't expect to look like a professional bodybuilder -- it's impossible to overcome genetic limitations without resorting to dangerous supplements. However, a smart diet and regular strength training will maximize your muscle mass and strength.

Instructions

1. Add 500 to 1000 calories to your daily diet. Eat at least five meals a day, and add high-calorie fluids to your diet, such as smoothies and milkshakes. Don't try to eat excessive amounts of protein. Instead, eat a variety of fruits, veggies, whole grains and lean meats.

2. Lift weights and perform strength training exercises three to five days a week. Work all major muscle groups, including your back, chest, legs, shoulders and arms. Use free weights when possible, but make sure your form is correct. Ask a trainer if you aren't sure how to perform an exercise. In addition, give yourself rest days to make sure you don't over-train.

3. Perform a 30 minute or longer cardiovascular workout four or five days a week. Cardiovascular or aerobic workouts, such as running, rowing, biking or swimming, involve a sustained increase in your heart rate. Cardio workouts are good for your health and prevent fat gain. You can do a cardio workout before or after strength training, but don't lift weights if you're too fatigued -- you'll be more likely to injure yourself.

4. Sleep at least seven to eight hours each night. Your body needs rest so it can repair itself and grow muscle.

Tips & Warnings

• Avoid nutritional supplements and anabolic steroids. Supplements, such as creatine, can cause kidney problems and muscle injuries. Anabolic steroids cause severe acne, heart disease, liver damage, liver cancer, male pattern baldness, mood swings and sleep problems.

References

• University of Arizona Extension: Weight Gain Tips for Athlete
• UC Berkeley: Ask The Trainer: Gaining Muscle Mass
• College of the Canyons: Muscle Builders
• New York Department of Health: Anabolic Steroids and Sports