Increasing your muscle mass is the main reason body builders lift weights and watch what they eat. Gaining weight does not assure you are building muscle mass. We are also not talking about life changing things here Most people can make a few basic changes in their work out routine and build muscle mass fairly quickly.

Building Back Muscles

Your Lats. give you the cool looking v-shape back. Beginners should start with lat pull-downs and seated pulley rows. Leading to overhand grip pull-ups and bent-over cable rows.

The most important rule of thumb when you are working out to build muscle mass is this: less weight, more reps. When you work out to build strength, it’s the other way around, but more reps with lighter weights will build muscle mass quickly.

Whey protein is on the list as probably one of the very best nutritional tips for building muscle as it only needs to be taken in the mornings. Many trainers use it in powder form because it can be blended into a shake when combined with low fat milk or water.

You have to cycle your workouts properly: a carefully planned muscle building program especially designed for "hard gainers" will make sure you avoid overtraining and undertraining.

The fourth has to do with avoiding the dreaded plateau. When people come to a plateau, they can no longer excel. The only way to get over the hump is to switch up your workout routine.

Leg Lifts

To do leg lifts, lie flat on your back, on the floor. Lift both legs together as high as you can (try to get them completely vertical). This builds your upper leg muscles and your abs together.

Train Infrequently - Your body needs time to recover from your weight training routine, so that in can adapt and grow. If you train with weights before your body is completely recovered, you won't add new muscle and will eventually over train, a big no no.

Increase Your Protein Intake

If your looking to gain muscle weight, protein should be your best friend. Without an adequate protein intake it would be impossible for your body to build a significant amount of lean muscle weight. Try to consume at least 1.5 grams of protein per pound of body weight each day. Consume food items like beef, poultry, eggs, and milk.

Teenagers who are on the younger side should train with moderately heavy weights, while older teenagers can often use heavy weights. It is important to eat more when you are building muscle.

The larger the size of muscles one has means he needs lots of energy to contain them. Unfortunately, for bodybuilders adding of muscle cells to ones body is a biological impossibility. One is endowed with a specific amount of cells of the muscle.

Eating healthy and often is a important factor to capitalize on for optimum results. If you are looking for a fool-proof method to get absolutely ripped without using harmful drugs, check out the link I've indicated below.