There's a difference between wanting to simply build mass and wanting to build muscle. To many people, mass simply means to gain more weight, muscle weight or not. But when you want to build pure additional muscle, you have to go about it in a completely different way. We'll focus here on how to gain muscle mass, which is indeed added weight, but not weight that also contains bulky gains of excess fat.
Everyone knows the secret to getting big isn’t that much of a secret at all. Lift heavy, Eat big, and sleep a lot. It isn’t exactly rocket science. The nutrition and sleep aspects may come easily to you. It’s not tough to eat a giant pile of food each meal. And it’s sure easy to sleep each night, if you really want to. But training – particularly training hard and allowing your body parts and entire central nervous system (CNS) time to recover - can be tricking. Here is a solid weekly breakdown which allows you to hit all body parts adequately with maximum training intensity and set volume.