how increase muscle mass
1 Drink plenty of water. 2  Never skip meals or workouts.  To gain muscle mass quickly, eat a small amount of protein (less than 6g) before you work out, this will prep your muscles. Within half hour of working out, eat a large amount of protein (varies depending on your weight but a minimum of ~10g).
Get enough protein to support muscle growth. Aim for between 1-1.8 grams of protein per kilogram of bodyweight. For example, if you weigh 180lb, take in at least 81-146gâor about 2.8-5ozâof protein every day.
Check out how to gain muscle fast with these easy tipsâ¦. 1. Know the number of calories you need to grow bigger. Your calorie needs depend on your age, gender, current weight and how active your lifestyle is. For the sake of simplicity, multiply your current weight in pounds to 20.