Packing on size is easy, as long as proper techniques are applied. Keep in mind that each person has different body types. Here are some tips to help you gain muscle mass.
1. Weight Train
Train with heavy weights using less reps. With the proper weight, you just have to be able to do 4-8 reps. Using heavy weights and low reps puts your muscles and nervous system under much more pressure than using lighter weights for many reps. Rest periods between sets should be about 2 to 3 minutes.
2. Eat more calories
To gain mass, you should try to eat around 18-20 times your body weight in calories. Extra calories are needed to build new muscle and repair damaged muscle tissue during heavy exercise. However, do not consume empty calories; go for foods that provide you with proper nutrition are important to gain muscle.
3. Eat more protein
Only a diet high in protein help build muscle when combined with intense physical exercise. Without protein, your body will not be able to build new muscle. Carbohydrates to function mainly as energy for the body where the protein provides amino acids needed to build and repair muscle. To build muscle get at least 1 gram of protein per pound of body weight.
4. Eat Fat
fat diet has a direct relationship with testosterone production. Increased dietary fat intake seems to bring on elevated levels of testosterone, which is a must when you try to gain mass. Your main focus should increase the intake of essential fatty acids rather than saturated fats.
5. Drink more Often
To ensure that your muscles stay hydrated you must drink plenty of water. Dehydration can happen easily if you train hard. Dehydrated muscle takes longer to repair itself from one hydrated.
6. Take Multi Vitamins
If you want to gain muscle, you must make sure that you are not lacking in any vitamins or minerals that your body needs. So it is a good idea to take a good multi vitamin tablet.
7. Stop all Aerobics
In order to put on serous mass you need to stop all your aerobic. If you need to carry with it remember to limit it to once every week or every two weeks.
8. Take adequate rest
Resting the body is as important as diet and training. Try to get about six or eight hours of sleep a day. Resting is what actually causes the muscles to grow. Take days; even weeks off from training will only benefit you.
Be patient and consistent. You may have the best diet, best training schedule, join the best gym but without consistency it’s all worthless.