10 steps for putting on mass

In this article I'm going to explain to you how to build some solid muscle mass and increase your strength at the same time. You can do this if you follow my 10 simple steps to build muscle. Using these same steps, I've personally added 13 Kilograms in just 3 months without steroids.

Step 1
Make sure you eat plenty of good quality food. Getting enough calories is the key to gaining muscle mass. You should be eating plenty of lean protein, such as; meat, fish, eggs and protein powder. Accompany the protein with a lot of complex carbohydrates such as; brown rice, wholemeal bread and oatmeal.

Step 2
Make sure you eat every 2.5 - 3 hours. This will speed up your metabolism and lower the amount of fat that your body stores. In between meals you can eat fruit and nuts if you wish.

Step 3
Drink plenty of water - When building muscle in your body you should be drinking at least 4 liters of water per day. This is around 16 glasses. Your muscles need water to stay hydrated and grow.

Step 4
Sleep at least 8 hours per night - This is the amount of time you need if you're training hard at the gym so that your muscles have time to repair. I personally sleep around 9 hours per night.

Step 5
Train hard at the gym and always change your workouts - Never do the same workout for more than 2 weeks in a row because your muscles will get too used to it and stop growing. I personally change the machines I use every week, and also switch from a 'heavy weight/ low reps' workout, to a 'light weight/ high reps' workout every 4-6 weeks.

Step 6
Take some supplements to ensure your body has enough to grow. I recommend taking just a couple of supplements. These include; creatine, protein powder, multi-vitamins and l-glutamine. I wont go into detail here, but these are all quite important when training for muscle gain. Some extra's which I have had good results with are BCAA's and tribulus.

Step 7
Only train 4-5 times per week. Don't do more because you'll be overtraining your muscles and they wont grow, and don't do less because your muscles wont be getting enough work to grow.

Step 8
Track your progress - Keep a record of your measurements and weight each week to see if you're getting results. If you're not putting on weight then you should increase your calorie consumption by about 500 calories until you're weight starts to go up.

Step 9
Do a 3 or 4 day split training workout. This will give each muscle a full week to repair. An example would be; Monday - chest and triceps, Wednesday - back and biceps, Friday - Shoulders and legs.

Step 10
Write down what your goal is and keep working towards that goal. Use it for motivation and have a look at it each day. This will keep you focused and on track to achieving your goal.


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