10 Ways to Gain Muscle Mass
Follow these must-do principles for increased Muscle
Mass
by Jodie Wood C.S.C.S. Bodybuilding Tips For Hardgainers
www.xtrememusclenow.com
1. FUEL YOUR BODY UP
Start by reading the food labels to understand how many calories you're eating. Then add
500 to that number and start eating that many calories every day. Aim for about one gram
of protein per pound of body weight each day.
2. LIMIT CARDIO
You can do 2-3 days of light cardio on the treadmill, or elliptical machine, but keep it to
around 15-20 minutes per session. To lose fat and maintain muscle, you'd do better to
perform high intensity intervals—for instance, running all-out for a minute and then
backing off to a light jog for two minutes. Do this for 15-20 minutes, 2-3x a week.
3. DO LESS = MORE
Do no more than 10-12 sets per muscle group—closer to 12 is even better. Your reps
should stay between 6 -12 per set for the most muscle growth, and your workouts should
never last no longer than 45 minutes. If you are not finished within 45 minutes, then just
LEAVE! In lieu of more volume, use heavier weights and move through each rep at a
controlled speed. Your sets should last between 30 and 60 seconds—any less, and you're
not tensing your muscles long enough to shock them into growth.
4. USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE
You'll get the best results from your workout by either training the whole body in a single
workout or concentrating only on the upper body in one session and the lower body in
another. There are advantages to each setup, but both are better than trying to iso- late
one muscle group in a single session. Concentrate on lifts that involve multi-joint
movements, such as squats, deadlifts, presses, rows, and pullups.
5. STRETCH
Stretching of any kind (getting into a stretched position and holding it, or moving fluidly
in and out of position), using a foam roller , and getting massages will all help keep you
flexible, prevent injuries and improve recovery between workouts.
6. EAT REGULARLY= Every 3hrs
You should be cramming down five to six small meals a day. As long as good-quality
fuel keeps coming into your body—particularly protein and carbs—you'll have the
calories to build muscle and the metabolism boost to lose fat.

7. CHANGE UP YOUR ROUTINE
Every six weeks, you need to mix up some part of your workout, whether it's the number
of reps you do, the amount of time you rest, the exercises you perform, or any other
training variable. Keep a journal of your workouts to record your progress.
8. TRAIN THE WHOLE BODY (Multi-Joint Exercises)
The more muscles you involve—either in one exercise or one training session—the
greater the hormone release you'll get from your training, Testosterone and Growth
Hormone will race through your body to stimulate muscle growth all day long. Smashing
each muscle group with even volume (such as five sets of rows after five sets of bench
presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding
injuries and preserving flexibility.
9. DRINK PROTEIN SHAKES
Surround your workout with nutrition, starting with a high protein- and-carbohydrate
meal about an hour beforehand. Mix up a protein shake that has a ratio of about two
grams of carbs for every one gram of protein, and sip that throughout your workout.
After- ward, finish the drink or mix a new one and drink that quickly. Believe it or not,
whole foods are not the best option post workout—they take too long to digest.
10. RECOVERY= GROWTH
The ideal amount of sleep is seven to eight hours per night. You can’t cut loose a night or
two each week, but when you do, try to make up for it ASAP. Train no more than four
times a week. As for your job, do whatever you can to avoid excess stress—chronic
nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.
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