8 Ways to Gain Muscle Mass Fast!

Not only do they look good, they taste great!

Hi Davey,

I’m in shape, 5’11 145 lbs, and toned. I work out about 4-5 times a week with a combination of weights/cardio as well as a controlled diet. I do want to gain some muscle mass, but not sure how to go about without getting too big. Any suggestions?

- Brian

Hey Brian,

First things, first: I generally recommend an 8-step approach to increasing muscle mass. It’s important that you follow all 8 steps, and not just a few of them.

  1. Lift weights. There’s no way around it. In order to stimulate muscle growth, you have to hit the gym. For best results, stick mainly to free weights (instead of machines). They’re far more effective at building muscle.
  2. Train for hypertrophy. Hypertrophy is increasing the volume of your muscles, and in order to do this, you should train with heavy weights at a medium/low number of repetitions. I generally go for 8 repetitions, but anywhere in the 8 – 10 range is ideal.
  3. Train until muscle failure. On your last rep, your muscles should be totally fatigued; it should be impossible for you to do another rep. If you feel like you could do another rep, you need to increase the weight.
  4. Keep pushing. Your muscles will only build when forced to adapt to a heavier weight, so constantly progress to higher levels of resistance. It’s called progressive overload, and it’s exactly what you need to be doing.
  5. Keep your body fueled. It takes a lot of calories to maintain muscle. As you increase your muscle mass, you need to increase your caloric intake. If you fail to bump up the number of calories you consume, then your body will be unable to maintain your muscle and your gains will cease. I recommend using the Harris Benedict calculator as a starting point. In addition, muscles require water to grow – make sure you’re staying well hydrated!
  6. Eat enough protein. There are a lot of calculations for protein consumption. Since you’re very active and increasing your muscle mass, you’ll want to eat just over a gram of protein per day per pound of lean body mass (lean body mass is your body weight in pounds – pounds of fat on your body). It’s not an exact science, but at 145 lbs and with a lean build, I suspect you’ll need around 175 grams of protein per day – no small feat!
  7. Don’t overtrain. You shouldn’t be hitting the weight room for longer than 45 minutes (and in fact, training longer may be counterproductive). Also, ensure that you are resting sufficiently in between workouts, and that you aren’t training muscles that are still sore from a previous workout.
  8. Continue with moderate cardio. Almost no one should be doing cardio for durations in excess of 45 minutes (it starts breaking down muscle at around that point – which can actually slow down your metabolism), but especially someone looking to increase muscle size. I’d recommend doing short but powerful 15-minute interval sessions. Don’t overdo it, but don’t skip it either.

For further reading, check out my top 6 reasons why a muscle-building workout might not be building muscle.

You also mentioned that you don’t want to get “too big.” Fear not. If ever you think your muscles are too large, just ease up on your workout and stop increasing the amount of resistance. And don’t worry – getting too big doesn’t happen overnight, and looking like a body builder isn’t easy.

Happy exercising to you, Brian. And please keep us posted on your results.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 100 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.

Comments

  1. Joshua Delaney says:

    Interesting. Great tips. Thanks Davey for sharing to all of us.

    • You are very welcome!

      • Branden Larsen says:

        hey there dave how u doin i was just reading all the information that was posted on the website that u put up to help people and i was wondering i keep getting strength gains but for some reason i am not getting the mass gains that i would like to get i was wondering if u could please help me out and would u please help me and suggest to me the best foods that i could consume to gain mass i want to become a body builder and i have the access to a gym and the drive to achieve but everything i try to gain mass is not working please help me out thank u so much

      • pls help me with diet chart

    • Hi,im 15 years old i train in the gym 6 days a week .im 6ft tall and weight 128 (58kg)…I now is mission impossible :) but i want to weigh 185lbs (85) thats inouth for me …

  2. christopher says:

    lots of thought going into this-no doubt its a full-time job-persistence though-will pay off.

  3. ok… i was more or less distracted by the picture more than the article… now to the article

  4. Hi, I’m 5’75 and 125lbs thin… Very thin. I just started working out last week and I want to gain mass muscle but not too much I like my thin body I just want some muscle. I go to the gym 5 times a week… Any advice?
    Eduardo.

  5. I don’t wanna be too buff any ideas, i am a martial artist so becoming too buff will slow me down.

  6. BASHIR ALAM says:

    i am 6ft tall ,but i wight only 48 kg .what excercise should I should and what should I eat?

  7. Sir, i am sanjay from pune. I am 27 years Old & my height is 166 cm but my weight is only 54 Kg(I am looking very slim)
    Would u like to suggest me how to increase weight fastly?

    Please reply immediately.

    Thanks & regards,
    Sanjay S. Wathare
    Mobile: 09325431574

  8. ACSlater says:

    That picture is so gay? you need to put a disclaimer on this site to warn you about this being a gay website.

  9. syed shahzaib ali says:

    hi devay,listen i am 18 yrs old but my whole body looks very slim and weak,i joined gym about a week…plz tell me the food and diet opt. To increase my body.thanks plzzz contact me at +923036207276 or at e.mail.

  10. I don’t know what your credentials are that make you feel like you can post an article like this, but you have no clue what you are talking about on half of these tips. I majored in health and physical education then went to graduate school for exercise physiology and I can tell any reader that they need to read articles from credible authors. Not someone who makes up tips or uses advice from random idiots in the gym.

  11. Hi man
    I want to make sure that gym can cause stop growing my height?
    Now I’m 18 years old n my height is 5″9
    bye :)

  12. Hahahahaha

  13. I’m a gymnast, i have muscle mass but i need more, yes im a teenager, but bulding more strength is the only way to get me through the sport, any idea’s?

  14. John selvin says:

    Quick mussels gains ways

  15. I am just over 6 foot tall and about 100kg in weight. I hold a little extra weight on me but generally I am just a reasonably sized guy.

    The problem I race is building. I get stronger very quickly when lifting weights but never really seem to gain the size I am looking for.

    I take protein, do lower weights with heavy weight and try to be sensible with rest periods.

    Do I need to push even harder or take more protein to get the desired size?

    Any help would be greatly appreciated

  16. Haha. That guy totally has a boner.

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  18. very good…

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  20. hey my name is deepak my age is 24 my height is 174 cm and my weight is 72 juz wanted to knw that i hv started doing one body part per day is it a gud routine which will help my body to grow

  21. i am a boy of 16 yrs of age. my weight is 125 pounds and height is 5 feet 7 inches. i am skinny(not very,but need to gain muscle) my body responds to exercises very early but i fail to gain weight. my lifestyle is sedentary and also need to concentrate on academics suggest me a diet and an exercise card with 2hrs of time span
    thankyou

  22. Mandeep Singh says:

    thanks bro for giving me this valuable tips which i am going to take into ….

  23. Good post but incomplete, diet plan is missing. which protein we should take and in which quantity and quality also. Through only workout and posted tips we will can get desire body muscle growth or els we need to take any body supplement please clarify?

  24. I am 73 years old. My weight is 64 kg. , 5’9.5″ tall. Can I increase my muscle mass at this age. I am otherwise quite active and healthy.

  25. When I want to build muscle, should i lift weights slowly with control, or quickly?

  26. Thanks 4 the tips

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  8. [...] to increase their strength. Once a foundation is built, training for increased muscle size (called hypertrophy) is recommended with about 8 repetitions of each exercise. To build muscle, ectomorphs really need [...]

  9. [...] consider your workout. Are you following a workout plan that targets muscle growth? When you lift weights, they should be heavy – and your rep ranges should be low. I generally [...]

  10. [...] course, all of this assumes that your workout plan is designed around muscle growth and will include low reps of heavy weights and constant progressive overloading. Since you were [...]

  11. [...] course, this assumes that you’re exercising and engaged in a workout program that promotes muscle growth (i.e., heavy weights, train to muscle failure, etc.). If you’re sedentary and spending your [...]

  12. [...] a protein shake is easy. Training for increases in muscle size – a process called hypertrophy – requires some real work. Our bodies are very efficient machines and muscle mass takes a lot [...]

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