Let's get straight to it.
The best way to build muscle mass as quickly as possible is heavy lifting and heavy eating.
How exactly do you accomplish that? It is very simple really.
Just follow these two steps and you'll be building muscle mass in no time.
#1 - Train your body as a unit In order to grow bigger muscles you need to understand that fastest results come when you train your body as a whole and not as a set of individual body parts.
Full body workouts are great because you train harder, they help you build muscle and lose fat, it is easier to get stronger when you train your body as a whole and you get out of the gym in 45 minutes so your life in general does not have to suffer because you decided that you wanted to get bigger.
So how do you plan a full body workout? First of all you need to choose 1-2 compound exercises per body part.
Compound exercises are exercises that activate muscles besides the one that you want to target.
For example the barbell row trains back, rear delt, biceps and forearms even though you were focusing on your back.
To make it easier for you here's a list of proven exercises that have been proven to be the best exercises to build muscle mass: Legs - Squat, Leg press, Stiff Legged Deadlift Back - Chin-ups, Barbell Rows, Dumbell Rows, Deadlift Chest - Dips, Bench Press, Dumbell Bench Press Shoulders - Military Press, Dumbell Press Triceps - Close-Grip Bench Press, Dips Biceps - Barbell Curls, Dumbell Curls Choose from those exercises and perform 2-3 sets per body part.
Try to beat your personal best every week by doing one more rep, resting for less time, increasing the weight, etc.
#2 - Learn How To Eat Eating to get bigger is very simple once you know what exactly you need to eat.
Focus on lean meats, fresh fruits and vegetables, whole grains and healthy fats.
Eating these type of foods will provide you with the protein, energy and essential fatty acids that your body needs to build more muscle mass.