How to Build Muscle Mass

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“How do you build muscle mass quickly and easily?”

How often have you asked yourself and other people this question?

Do you know how many other people have asked that exact same question and are still asking it every day?

Male and female bodybuilders typically spend a lot of time researching how to build muscle mass and implementing strategies to build muscle more efficiently.

They say there’s no gain without pain, and that is true in any training program or sport. Many people come to the same conclusion: “I should look better given how many hours I spend in the gym”. That is true for many people.

Some even say that if you are tall, you won’t be able to achieve as aesthetic a physique as shorter people. And then there is the question of why male bodybuilders build muscle faster than female bodybuilders.

We will have a look at all the myths and misconceptions in the course of this article. You can also take a look at the Muscle Gaining Secrets website for more information.

Unfortunately, it is often skinny people or ‘hardgainers’ who find themselves asking all these questions, as they have a harder time building muscle.

Muscle-Building Myths

One of the biggest myths in bodybuilding is that taller people take longer to build muscle than shorter people.

This is a total myth. Taller people build the exact same amount of muscle with the same amount of weight training and the same diet.

If a tall person and someone shorter have the same training program and the same diet, they will build the same amount of muscle (neglecting other factors such as hormones).

The only difference is that taller people have a lot more surface area to cover with muscle, so they need to build more muscle for it to become noticeable.

Muscle Gaining Secrets

Why Am I Not Gaining Muscle Mass?

There are several reasons why you may not be building muscle.

1. You don’t eat enough

To build muscle, you need protein, carbohydrates and fat. The right amount of nutrients is essential for your muscles to grow.

Your body can’t use calories for growth and repair if you do not eat enough. Without the required calories, you can’t push yourself hard enough in the gym, so you will see little or no results.

The problem is that if you just start eating a lot more suddenly, you will gain surplus fat as well as muscle.

Instead of just eating more, you should plan your meals so that you have a small calorie surplus for building muscle without gaining fat.

Only after you are getting enough energy can the excess protein be allocated towards building new muscle tissue. You will have to learn more about the types of food your body needs to obtain surplus calories.

Resistance training won’t do anything for you if your nutrition consumption is not up to scratch. Here’s what you need:


You need to consume enough protein for your particular daily activities.

People trying to build muscle and other athletes need to consume between 1.3 and 1.5 grams for every pound of lean body weight.

The different sources of protein like egg, seeds, fish, poultry, dairy and beef do not have the same types of amino acid.

Consuming the full range of amino acids will be an advantage for muscle building. The more work you put in, the more nutrients your body will need.

If you can’t get enough in your diet, you can use protein supplements like whey protein powder.


You need to be consuming enough carbohydrates. Carbohydrates are your body’s favored source of energy. They provide the energy your body needs when you work out.

Healthy carbs are complex carbohydrates that your body digests at a slower rate. Vegetables like sweet potatoes and whole grains such as oatmeal and brown rice are examples of complex carbohydrates.

Carbohydrates are the primary source of energy for your body. You need plenty of energy when building muscle. Otherwise, you won’t be able to finish your sets to gain muscle strength and muscle mass.

You will also want to consider consuming some simpler fast-acting carbohydrates like sugars in fruit juice about thirty minutes before working out.

You should also consume carbs directly after working out for replenishment and to aid you in recovery.

To summarize, focus on complex carbohydrates in meals and save the simple carbohydrates for immediately before and after working out.


What are the crucial fatty acids for muscle building? Fish oil and other omega 3 fatty acids like hemp seed oil and avocado oil are a few fatty acids or ‘good fats’ you can add to your diet that will help hormones in your body like testosterone to work more effectively to help your body to produce muscle faster.

It’s necessary to increase essential fatty acid intake because you are probably already on a low-fat diet when doing bodybuilding, and your body will need the fat for muscle build.

As a last thought, you need to ensure that the quality of your food sources is high enough to maximize your muscle-building potential. In other words, your nutrient consumption plan must be well set up and of high quality. This will also help your health in general.

2. Your training isn’t intensive enough

For your muscles to get bigger and stronger, you need to train them with more intensity. You need to go heavy and hard enough to challenge your muscles and push them beyond their capacity.

You will see a change when you push your muscles beyond their limits. You must go into every training session with determination and purpose.

Don’t just go to the gym to do your daily sets and get it over and done with. Push hard and with purpose. If you don’t go in with a positive purpose, you are just wasting your time.

3. You’re not consistent enough

For you to grow, your nutrition, training and rest must be consistent. For you to achieve your goals, you need to stick to your training program and your diet no matter what.

You must apply all the elements and parts of your program consistently to create a healthy environment for the growth of your body.

Keep the parts together, do not deviate from your training program and diet for your own benefit and growth.

If, for some reason, you get distracted and deviate from your program, just get back on track as soon as possible.

4. Your training isn’t focused on building mass (lack of mind-muscle connection)

For you to build muscle, you need to train with weights and not just lift them repeatedly. You need to progressively add resistance, and you must feel strain on your muscles each time you train.

Your body won’t respond if you don’t challenge it, and you must create a solid workload to challenge your muscles.

It goes beyond just lifting weights. Most people agree that four sets with eight to twelve repetitions are the best set and rep ranges for muscle growth.

If you want to see real growth, training must become more than just lifting the weights. You must allow the muscle you are exercising to take over the action you are performing completely.

Focus on engaging the right muscle for each exercise. You will have to start lifting with purpose and not just going through the action of the exercise. Train your mind to create a mind-muscle connection for better training.

How to Build Muscle Mass

5. You are performing too many exercises

More is not always better. As previously mentioned, it’s good to train with heavy weights and with a solid workload, but you have to train smarter.

Doing too many exercises per body part will over-fatigue your muscles. You are doing your sets to stimulate your muscles. As discussed on the Muscle Gaining Secrets website, you do not have to do a billion different exercises to build muscle mass.

That means that you don’t want to do too many exercises per muscle group and do all of them in one go. If you focus on two or three exercises per body part and you try to get stronger on that exercise, you will see much better results and faster growth than if you just rush through all your exercises on only one body part.

6. You’re not keeping your program consistent

If you are performing a different exercise program every week, you are not building consistently. You are doing it wrong. If you keep changing the exercises you do, you can’t expect your muscles to grow.

When you lift weights, you force your muscles to adapt by becoming bigger and stronger. This stimulating of your muscles needs to be consistent, but if you keep confusing them by changing your training program every week or on a regular basis, your muscles won’t know what to adapt to. The only thing they will know is that they shouldn’t adapt to any particular exercise.

The question now is how long should you stay on one program? There is actually a simple answer to that. You must stay with one specific program until you stop gaining muscle.

If your muscles are not gaining any mass from a program anymore, that is when you need to go over to a new program which will allow you to start gaining muscle again.

7. You aren’t training enough, or you’re training too often

If your training frequency is not consistent enough or you are training every muscle group too often, you are also not doing it right.

For ideal muscle growth, you want to engage and challenge every muscle group at least twice a week for maximum muscle growth so you can take full advantage of the anabolic period.

The reason for this is that once you have worked out a specific muscle group, growth of the muscle will be effective for the next twenty-four to thirty-six hours.

So, if you wait too long before exercising the same muscle group again, you are essentially stopping it or at least keeping back the growth of that muscle group. It’s best for your muscles to alternate every muscle group you exercise, but you should at least exercise every muscle group twice a week.

Remember that your exercise choice must be determined by your needs and you shouldn’t copy exactly what others do, as recommended by Muscle Gaining Secrets.

There is also the possibility that you are training too much and your body needs time to recover.

You don’t need to go to the gym every day of the week. You need to take some days off as your body needs some time to heal. You are not a machine or a cyborg, and your body needs its off time.

You can’t carry on driving your body to the edge without giving it time to replenish its strength and giving it the necessary nutrition and fuel to heal and build muscle. Take one day off a week for that essential rest and healing that your body needs.


I hope this guide on how to build muscle mass will help you in your journey to become a world-class bodybuilder or to improve your muscle tone.

This is just a humble aid to help you along while you find the right program for your bodybuilding career. Remember to always consult a professional trainer for your specific needs.

Most of us make the mistake of thinking that we can train at home and get a perfect body, but as we have seen, there is more to it than just lifting the weights. Stick to the things you have learned here, and you will be on your way to ‘beefing up’ in no time at all.

Ease yourself into a strict, challenging routine that will push your personal limits but not break your spirit.

Muscle Gaining Secrets

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