How to Build Muscle Mass

Everyone is asking the same question, over and over again, ‘man how can I build more muscle’, or ‘I train very hard and eat like a beast, and I still see no gains’… and the answer is very simple, and I will explain it in the text below.
You need to train, you need to eat right, and you need to sleep more. Sound simple, I told you.                  We have 3 main categories here, and I will explain each of them.


You need to focus on big compound lifts, such as a bench press. squat, deadlift, pull ups, shoulder press, etc., and get stronger at them. They are your bread and butter. Stop doing your pec flyes because you need more inner pec feathers, you will not build your chest and your whole body like that. You need to get strong on your compound lifts and add a few isolation exercises.
Two most important thing in training is:
Progressive overload is the gradual increase of stress placed upon the body during exercise.
So if you want to build muscles you need to increase your workload whenever you can, and that means that you need to add few more pounds(kg) on the bar every training (if you can), or do one more rep or set. Getting stronger whenever you can is crucial.
Training frequency is defined as the number of training sessions per week. So if you are a natural lifter, then you need to hit every muscle in your body at least two times per week. If you are beginner, I recommend 3 times per week, 3 sets per training session for every muscle.


When it comes to diet, things are very clear. You need to eat quality food with lots of protein, and good carbs such as red and white meat, eggs.rice,oats,vegetables etc.Calculate your maintenance calories and add another 300. Check your weight every week, if your weight goes up less than a pound (0,5kg), add another 300 kcal, if your weight goes up more than that, decrease your calories a little bit (100-200). Or you can calculate it like this, your body weight in pounds x 16-18, and you will get the numbers. Remember nutrition is the most important thing when it comes to building muscles.


Rest is one of the most important things in life, without it you will get sick, injured, non-productive and many other bad things. So when it comes to building muscles, sleep is crucial, your muscles are growing when you rest. Try to sleep 7-8 hours per night.

So, that is it, a short guide on how to build muscle mass. This is a slow process, and do not expect crazy muscle gains in a month. Building muscles is a marathon, not a quick sprint. You need to work hard to get it.

If you want to learn more about this topic, you can check here:
Also, there is a great book  on this topic: