Overload your muscles. Let them build back up stronger. Overload them again. Repeat.

That is the most basic way for how to increase muscle mass. While it is simple in theory, it’s hard in practice. To help clear up confusion and shed light on the best way to increase your muscle mass as efficiently as possible, I will give you some tips in this article.

The number one factor, in my experience, to increasing muscle mass is intensity. High-intensity workouts where you put forth maximum effort will give you maximum growth. Of course, the downside to high-intensity workouts is if you don’t know what you’re doing, you may find yourself injured. Then you are actually decrease muscle mass and set of increase it.

Notice that intensity has nothing to do with the amount of weight you lift. Always lifting the heaviest weights does not always mean you’re working out at high levels of intensity. For example, if it takes you five minutes to psyche up to get into the mind state to lift a huge amount of weight, and then you only do a few reps and are so exhausted afterwards you have the rest, you are not performing at a high level of intensity.

In practice, it is rare that the best way to increase your intensity is to increase the amount of weights you lift. However, I can see why it is easy to make that mistake. Lifting a large amount of weight is intense, and it is essential to building muscle mass. However, it is not the most important part.

If you’re interested in increasing muscle mass, you must track how much work you perform during your workout. This is how you measure intensity. It’s easy to track your progress in the gym. How much did you lift, how many times did you lift it, and how long did it take you?

Let’s look at this example. Let’s say you did a series of lifts where you lifted 100 pounds five times. You did three sets of this exercise, and it took you five minutes to perform. That means you lifted 1500 pounds total, or 300 pounds per minute.

Your intensity is 300 pounds per minute.

However, lets say that you decrease the weight to 75 pounds. Since it is lighter, you were able to complete your three sets of five in only 2 minutes. That equates to an intensity level of 562.5 pounds per minute!

Bodybuilding Tips For Beginners

Before you even lift your first weight you must decide what your intentions are: Are you looking to build mass and have that “bulked up” look or are you looking to become slim and trim and have lean muscle.

Knowing what your goals are will determine what type of bodybuilding workout you will do. Once you know what your goals are then you can begin a basic workout.

The way to get the most out of your muscles and reach your full potential is combining both free weight and mechanical weight lifting. You want to keep your body “guessing” as to what you are doing to increase your muscle mass is key.

Staying Motivated

When and how often you work out depends on personal preference, schedule, and commitment to get your desired look. You should try your best to maintain a set schedule. Once you start missing workout days routinely it will be time to make some necessary changes to your lifestyle perhaps. Staying motivated can be difficult as well – find a friend who can keep you company and keep you motivated. If you feel you might need a personal trainer then consider hiring one. Personal trainers do not come cheap keep in mind. If you feel you can benefit from a personal trainer keeping you motivated – then by all means try one.

Slow & Easy

Since you are a beginner only work out 3-4 times per week and gradually increase your days and hours per sessions. You will only harm and cause physical injury if you are over zealous in your workout routines. When you feel comfortable in your work out routine and feel you can do more then do so. You will feel sore and fatigued, but that is a good sore and fatigued feeling. You should continue working through the muscle soreness and not skip days between work outs.

Typical Training Stations

The typical mechanical training stations for beginners would include: Overhead Press, Bench Press, Leg Press, Military Pull-Down, Lateral Pull-Down, Arm Curls, Leg Curls and Abdomen Crunch.

Become familiar with each training station and adjust your weight accordingly. Do not use to much weight initially before you are not 100% completely familiar with it. These station are designed to focus on one area of the body at a time – free weights work more areas at once or can be called compound work outs.

Muscle Gaining Secrets is an ebook written by  bodybuilder and an expert traineJason Ferruggia.  The foundation of the ebook is to help skinny guys build lean muscle so they can get big and ripped.

Apparently it’s been one of the top-selling muscle building ebooks for over a year now, so I figured I’d buy it to see if it was all the hype.

Muscle Gaining Secrets (MGS) is a 341 page muscle building guide (yes 341 pages!) The size of the book put me off in the beginning – after all most muscle building books are laid out in a nice easy quick to read style – so as to make them more attractive, and while Jason did a good writing this product, it would have been a lot easier to get through if the chapters been broken down to multiple individual modules.

After exploring into MGS I discovered this was nothing like any other muscle building book. Jason Ferrugia made no promises of stupendous breakthroughs or secret methods – just straightforward facts about building muscle.

However the book is anything but plain – there’s a lot of science and a lot of truth… but before you decide on buying this program, you have to know who is behind it and what makes him an authority in the market. So…

Who is Jason Ferrugia?

I’ve been following Jason’s work for a coupld years now, and I’ll tell you personally that he is one of the smartest guys in the industry when it comes to building muscle.

He walks the walk with ease…but don’t take my word for it, you can check him below and see for yourself.