I want to gain muscle mass

Monitor your progress. As you start gaining strength and building muscle, keep track of how much weight you gain, how much weight you can lift, and what exercises you do from week to week. This will help you figure out what works for your body and what doesn't, and keep you from getting into a workout rut.

• If you find that a certain muscle group doesn't seem to be making significant gains, switch up your exercises to see if something else works better.
• Alter your diet as necessary to help you lose fat and gain muscle. Experiment with different ratios of protein, fats and carbohydrates to find a balance that helps you achieve your weight and fitness goals.

Get plenty of rest. When you're in training mode, it can be hard to remember how important it is to rest between sessions. Your body needs time to repair itself after workouts. Don't push yourself too hard, or you may find yourself sitting on the couch with a pulled muscle instead of at the gym training to failure.

• Sleeping well is another essential aspect of gaining mass and strength in a healthy way. Try to get 7 - 8 hours per day.

Method 2

Doing Mass-Building Exercises

1. Work out your legs with squats. Stand with your feet shoulder-width apart and hold dumbbells in your hands over each should. Lean forward slightly, keeping your head back, and bend your knees until your thighs are parallel with the floor. Slowly rise to the starting position.
   • Do 6 - 8 reps and 3 - 4 sets. Rest for about 45 seconds in between sets.
   • To increase the difficulty of this exercise, extend the weights perpendicular from your chest and squat holding them out in front of you rather than holding them at your shoulders. This will give your arms a workout as well.
2. Strengthen your back with deadlifts. Stand with your feet shoulder-width apart with the weights sitting on the floor on either side of your body. Bend at the waist, grasp the weights and rise to a standing position. Slowly lower the weights back to the floor.
   • Do 6 - 8 reps and 3 - 4 sets. Rest for about 45 seconds in between sets.
   • To increase the difficulty of this exercise, bend at the waist, grasp the weights, rise to a standing position, then pull the weights up to your chest and press them over your head. Lower them back to your chest, then lower them to your sides, bend at the waist and rest them back on the floor.
3. Get bigger arms with chin-ups. Place your hands on a fixed bar with your palms facing you. Lift your body with your legs crossed behind you until your chin is higher than the bar, then slowly lower your body back to the starting position.
   • To increase the difficulty of this exercise, wear a weighted belt around your waist. Increase the weight as you gain strength.
4. Do bench presses to make your chest bigger. Lay on an exercise bench with your feet flat on the floor. Hold a barbell or two dumbbells in resting position at your chest. Press the weights over your head, extending your arms and straightening your elbows. Lower the weights back to your chest.
   • Avoid using too much weight when you're doing bench presses. The key is to use your chest muscles, not momentum or your legs, to press the weights.

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