Growing your muscle mass means training hard and giving your body the appropriate amount rest. Resting is just as important for building muscle mass as lifting weights. Even though it seems counter intuitive, it is much better to over-rest and undertrain than to overtrain and under-rest. So keep that in mind as we discuss different workout routines for muscle mass.

Perhaps the most effective workout routines are compound exercises. Compound exercises are designed to place an extreme amount of stress on your body and require many different muscles to perform them. For example, box jumps are a type of compound exercise. They are not set to isolate just one muscle, but require your full body to perform them. The dead lift is another good example of a compound exercise. Not only do you work your lower back, but you also work your legs and different muscles in your upper body.

It’s easy to see why compound exercises are effective — since they use many muscles, you stimulate more muscle growth in each of those muscles. If you look at any bodybuilder that focuses on muscle mass, you will find that they utilize compound exercises.

For an idea of the results you can get with compound exercises, just watch the movie 300. All of those actors were trained with full body compound exercises. We are talking about exercises like flipping tires, using a kettle ball and so on.

Regardless of what workout routine you start, if you are new to strength training, it is far more important to start with a low intensity workouts and build your way up than to try to jump in at high intensity. By starting with low intensity, you can focus more on the proper form and executing sound reps, without worrying about injury or failure.

In any case, it is important to check with a doctor before starting any workout routine designed for muscle mass. It’s also important to realize that you should not carry on your workout sessions for longer than an hour. As you increase your intensity, you should need no more than 30 minutes per session.

Finally, the name of the game for muscle mass growth is progression. As you progress in your weight lifting, fell free to modify your routines in your workout. As your body evolves, so too will your workout routine.

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!

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.

Your body has certain regulating features which ensure your survival. For example, if you were starving, your body goes into emergency mode and slows down your metabolism. It also starts to give up things that require the most amount of energy for the body to maintain. By saving your energy and slowing down your metabolism, it will extend your rate of survival.

It takes the body more energy to maintain muscle tissue than it does to maintain fat tissue. So if your body needs to go into survival mode, the first thing to go is muscle tissue. In other words, it will burn muscle mass.

There are a number reasons that your body will do this. The main culprit for losing muscle mass is a calorie intake deficiency. In other words, you are not consuming enough calories in your daily diet.

People who try to go on a diet usually make this mistake. They decrease the amount of calories they consume. This allows them to lose weight. Unfortunately, they do not lose fat, but muscle. This is a problem because muscle is the easiest way to lose fat.

A pound of muscle at rest will burn a tremendously larger amount of calories than a pound of fat at rest. So in other words, after you’re done working out, your muscles will continue to burn calories. The trick isn’t to decrease your calorie intake so much as it is to increase your muscle mass, which will in turn help you lose fat.

There are some instances where you’re getting an adequate amount of calories and you’re still losing muscle mass. The two main causes here are lack of protein and lack of carbohydrates. Your body needs protein to build muscles. If you exercise with the best personal trainer and perform the best workout routines, but you do not consume any protein, you will not build any muscles.

Carbohydrates help the body facilitate converting protein into muscle building material. Therefore, it is not enough just to get protein to build muscles, but you need carbohydrates to best utilize those proteins.

Finally, if you do nothing to overload your muscles, then they have no reason to grow. If you’re dieting, and only working out with aerobic exercises, you’re doing nothing to stimulate muscle growth. Therefore, you are putting yourself at an increased risk of losing muscle mass.