While you shouldn’t expect to gain an outrageous amount of muscle mass during the summer months alone, with the right strength training workouts you can possibly gain 6 pounds of muscle or more.  The average muscle gain is about 2 pounds per month, but if you’re new to the whole weight lifting scene you can maybe even gain more because of the shock to your body.  You will need to really exhaust your muscles so do exercises with the heaviest weight you can lift with fewer repetitions.  Free weights are good to use to gain muscle in the upper body and the bench press is a good exercise too.

Concentrate on different muscle areas at a time like chest and shoulders, abdominals, and legs and glutes.  Work each set of muscles until they feel fatigued and this will help you gain muscle a little faster.  To gain muscle mass you also need to increase your calories by about 500 a day.  This will help you put some weight on to aid in the bulk you’re looking for in the short amount of time.  Whey protein is good to take to help gain muscle because muscles are made of protein and so the more you consume, the more you help your body in building up the muscles used.