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How To Build Muscle Mass

August 22nd, 2009 · 8 Comments ·

If you are looking for ways to build mass to your muscle, this article will be helpful. No, I am not talking about taking steroid. Let’s build the muscle using the natural way. What is more important is your commitment and do the following things consistently to get huge. Here is 9 things for you to do in a 12-week program.


1) Go for the compound exercises. I know your time is precious. So, do less the isolation exercises like dumbbell concentration curls, triceps kick backs, etc. Stick to bench press, pull-up, squat, dead lift, etc.

2) Do between 8 and 10 repetitions in each set of the compound exercise. If you are able to do 15 repetitions, it is time to increase the weight.

3) Split your workout to train no more than two muscle groups each session. Train each body part once per week, but make sure you are working hard enough. Give enough time for your muscle to recover. Moreover, if it is still sore, you will not be able to lift heavy enough to grow your muscle.

4) Make sure your form is correct. Do not compromise the form because of your weight. Proper technique not only important for your safety, but also it is the key to muscle growth.

5) Remember, our goal is to increase the muscle mass. So, we need to lift more weight. Always try and beat your previous workout in terms of weight, if possible. Challenge yourself. After 12th week, you will be amazed on the result.


6) Take a 2 week break at the each of each 12-week cycle. You will come back with fresh muscle for another explosive growth in week 15th.

7) Throughout your training period, eat enough with 5 to 6 meals a day. You do not have to eat a lot, just enough.

8) Ensure all meals are healthy. No junk food. Forget about ice cream, chocolate, french fries and even soda drink. Avoid beer, hard liquor as well as coffee. Instead, drink enough pure water every day.

9) Get enough rest with at least 8 hours of sleep.

As you can see, I do not mention anything about supplement. Only if you have tried all of the 9 items above yet you are able to build the muscles, then, consider taking supplement.

All the best.



Category: Weight Training

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8 responses so far ↓
  • Austin // Aug 23, 2009 at 6:01 PM

    What you are describing in point no 3 is a split routine. Split routines are good for advanced lifters who have a foundation in training. They are also good for training lagging body parts. However for beginners, a full body workout will be the best for them in most cases.

  • Tom Parker // Aug 24, 2009 at 8:34 AM

    Some good solid tips Mun. I’d also add the tip “take a week off every 8 to 10 weeks”. I find that if I do not have a week off I tend to get stuck lifting the same weights and can’t push myself to the next level. Taking a week off every 8 to 10 weeks allows me to come back fresh with renewed energy levels and push my lifting to the next stage.

    For those who really don’t like the idea of taking a week off, it it does not have to be a week where you just stop doing exercise. Try giving an alternative exercise such as cycling, swimming or jogging a try. Just make sure you give your muscles a week off the heavy weights and they will thank you for it.

  • anthmyers // Aug 31, 2009 at 2:36 PM

    Awesome article.

    You make it easy and fluff free.

    Too many people over-think the whole muscle building thing and end up giving up because they think it’s too hard or impossible.

    Not true.

    I think my favorite tip was #1 and #9. Too many people use isolation exercises and in today’s society everyone and their brother is running on an empty tank. No one realizes just how important sleep is!

    Thanks for the useful post. Keep it up.

  • Pirate // Sep 2, 2009 at 6:47 AM

    The girl in the picture is so cute!

  • Marcos // Sep 2, 2009 at 11:14 PM

    Why avoiding coffee?

  • Matthew // Sep 4, 2009 at 8:12 AM

    Coffee has been known to raise insulin levels in the body…I say one cup in the morning should be ok though!

  • smithalan92 // Sep 19, 2009 at 5:35 PM

    Muscle building cannot happen overnight and it requires a combination of strenuous physical effort and a proper diet to get the desired results. It needs to be remembered that one cannot gain muscle without gaining some fat as well.

  • jakealoo // Nov 2, 2009 at 12:27 PM

    It’s amazing what compound exercises can do for your body. I love it when people complain about slow gains when they aren’t even squatting or dead lifting regularly. It makes me laugh because I know how much they are missing out but they don’t care.

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