1. Eating and Eating - To build muscles, you must eat. Your calorie consumption must be more than your calorie expenditure. If you expand all the calories you have eaten, then where are the calories to build muscles?

2. Protein intake - Make sure that you eat enough protein. You should eat at least one gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. If you don’t get enough protein, your muscles won’t grow big.

3. Supplement - If you cannot have adequate protein from your normal meals, supplement with protein shakes. If you want more strength so that you can lift heavier weights to grow bigger muscles, take Creatine supplement if need arises.

4. Weight Training - You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. But it is very important not to sacrifice correct lifting techniques and form for the sake of lifting heavier.

5. Lift Free Weights - Use free weights like dumbells and barbells to recruit more muscle fibers so that more muscle fibers can be worked on.

6. Compound Exercises - Work with compound exercises like bench presses, squats, barbell rows, chin ups and dead lifts to build big muscle mass. If you concentrate on working your puny muscles like your biceps, then you will only have puny muscle growth.

7. Get Enough Rest - Have rest days in between your workout days and do not work the same muscle group more than twice a week. Your muscles need to recover from your workouts in order to grow big.

8. Get Enough Sleep - Sleep at least 8 hours a day. More even better. Your muscles grow when you sleep.

If you practise the above 8 steps consistently, your muscles will grow fast and big. Of course there are many more things you can do to achieve a competitive bodybuilder’s physique of which I cannot cover in just an article here. So do research for more knowledge by visiting muscle gain sites with specific information.

#1 Weight Train

Train with heavy weights using less reps. Using appropriate weight, you should only be able to do 4-8 reps. Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. The rest time in between sets should be approximately 2 to 3 minutes.

#2 Eat more Calories

To gain mass, you should strive to eat around 18-20 times you body weight in calories. The extra calories are needed to build new muscles and to repair muscle tissue that is damaged during the heavy workouts.  However, do not consume empty calories; go for foods which provide you with correct nutrients essential for gaining muscle.

#3 Eat more Protein

Only diets high in protein help build muscle when incorporated with intense physical training. Without protein, your body will not be able to build new muscle. Carbs serve mainly as energy for the body where as protein provides the necessary amino acids to build and repair muscle. To build muscles get at least 1 gram of protein per pound of body weight.

#4 Eat Fat

Dietary fat has a direct relationship with testosterone production. An increase in dietary fat intake seems to bring on an increase in testosterone levels, which is a must when you are trying to gain mass. Your main focus should be to increase your intake of essential fatty acids and not saturated fats.

#5 Drink more Often

To make sure that your muscles stay hydrated you must drink plenty of water. Dehydration can happen easily if you train hard. A dehydrated muscle takes longer to repair itself than a hydrated one.

#6 Take a Multi Vitamin

If you want to gain muscle, you must make sure that you are not deficient in any vitamin or mineral 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 of your aerobics. If you do need to carry with it remember to limit it to once every week or once every two weeks.

#8 Take ample Rest

Resting the body is just as important as dieting and training. Try to get about six or eight hours of sleep a day. Resting is what actually causes the muscles to grow. Taking days, even weeks off from training will only benefit you.

Be patient and consistent. You may have the best diet, the best training schedule, join the best gym but without consistency it’s all worthless.
For more informative articles on muscle building and must know tips on how to gain muscle mass visit www.MuscleGainWorld.com