how to add muscle mass
If you're looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It's tempting to think that's all it takes to add muscle to your body.
Protein is important for mass gains because it's the only nutrient that's capable of stimulating muscle growth. You should consume up to 2 grams of protein per pound of bodyweight daily. Eating every three hours will help ensure you're absorbing and assimilating enough protein to support muscle growth.
Doing Mass-Building Exercises. 1  1. Work out your legs with squats. Stand with your feet shoulder-width apart. 2  2. Strengthen your back with deadlifts. For this exercise, you may either use a Smith Machine, a barbell, or two dumbbells. 3  3. Get bigger arms with pull-ups and chin-ups. Place your hands on a fixed bar.