The best way to build mass quickly is by lifting free weights. Free weights work the muscles more intensely than any other piece of weight equipment, plus they build stabilizer muscles used for balancing weights. When working out with free weights to build mass, you should work your entire body: Chest, shoulders, back, legs, calves, biceps, triceps and forearms. This will provide your body with a more balanced physique.

Give special attention to the large muscle groups such as the chest, legs and back. Always work these muscles first when using a split routine such as chest, shoulders and triceps one workout and back and biceps the next. Do between 12 and 16 sets for the larger muscles and 8-10 sets for the smaller muscles. And always go strict on each repetitions. Do not cheat as this can detract from a full muscle contraction. It is best to work out between four and six days per week. Work each body part twice per week. On chest days, start with five sets of bench press, including a warm up set. After that, do five sets of inclines. Finish your chest routine off with flat and incline dumbbell flyes. On shoulder day, start with five sets of the military press, then do four sets each of side, front and rear laterals.

Finish your shoulder routine with five sets of shrugs for traps. Your major exercise for back should be bent over rows with either a barbell or dumbbell (one-arm rows). Also, do lat and cable pulls. Overhead triceps presses or overhead cable presses should be your primary triceps exercise. You need to stretch the large inner head of the triceps while lifting to build mass in your triceps. Also, perform lying extensions and pushdowns. Dips will work your lower triceps. On bicep day, do barbell curls, alternate dumbbell curls and preacher curls. Squats should be your major leg exercise. Do at least five sets of squats, then do four sets of either leg press or hack squats. Finish your quadriceps off with leg extensions and curls, then do both standing and seated calf raises for your calves.

In addition to working out, you will need to eat about one gram of protein per each kilogram of body weight. This usually equates to 80-120 grams of protein per day. In addition, eat foods that are high in protein such as beef, chicken, turkey, fish and tuna. It is best to eat five or six meals per day rather than the traditional three. This ensures that your are getting enough calories to build muscle mass. Even a baked potato and a milk can be considered one meal. You should consider drinking at least two protein shakes a day to increase muscle mass. Creatine also adds muscle mass quickly as do weight gainers. If you continue to use heavier weights each week and eat every couple hours, you will gain muscle mass quickly.

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