How To Build Lots of Muscle Mass

With a little determination and knowledge, you can be on your way to building muscle mass and muscle bulk throughout your body. Continued work and increased weight can lead you to a bulkier physical frame and can help increase your body's overall endurance and muscle mass, while lowering your body fat.

Instructions

  1. Nutrition

    • 1

      Eat enough calories every day. If you are not eating enough calories, you will not see results and bulk in your muscles as there are essential nutrients and calories that you need in order to increase your muscle mass. In most cases, this tends to be anywhere from 250 to 500 more calories a day than you would usually eat.

    • 2

      Drink a lot of water. Without proper hydration, your strength will decrease and you will not have as effective of a workout.

    • 3

      Increase your protein intake. Protein is essential for rebuilding muscles after an intense weight-training workout. Consume protein immediately after a workout as a recovery food or drink. High-protein sources include nuts, lean meats, fish, milk and chicken.

    • 4

      Space out your meals. Instead of eating three meals a day, opt for five smaller meals. This will help keep your metabolism going and will continue to keep your body in the fat-burning zone, allowing your muscles to build even while resting between workouts.

    Workouts

    • 5

      Schedule a weekly workout routine that spends a day on each of the main muscle areas, preferably three times a week. You could work chest and triceps muscles one day, bicep and back muscles another, and end your week with shoulders and legs.

    • 6

      Adjust repetitions with weights. If you want leaner muscle, lower your weights and increase your repetitions. If you want bulkier muscle mass, then increase your weights and lower your repetitions. This allows you to get the maximum results from your muscle bulk.

    • 7

      Embrace sore muscles. Sore muscles mean that your muscle fibers are bulking up as they heal. However, allow a rest day between weight-lifting workouts as this gives your muscles time to repair and heal for the next round of exercises.