Personally I never really was able to put on any considerable muscle mass, but with my own experimentation I have developed some important rules that have enabled me to make significant muscle growth which I know even hardgainers would benefit from.
{Here are those 3 important tips that will have you gaining and packing on muscle faster than you have to this stage
1. Make sure that 95% of the exercises that you undergo frequently in the gym are big multi-joint composite workouts It doesn't matter if your goal is fat loss or building muscle... big multi-joint exercises should have 95% of the exercises you undertake in your workouts only if you want to become stronger and achieve that ripped lean body.
Think of these major movement patterns - again 95% of your workout should include these (focus 95% of your workouts on these):
- dips,
- bent over barbell rows,
- lat pull-downs,
- barbell or kettle-bell clean & presses,
- front squats,
- Romanian dead-lifts,
- lunges,
- core exercises - a strong core is essential the big multi joint movements must be your priority as your abs and core will receive their workout from most major multi-joint exercises
The {remaining 5% of your program needs to focus on single joint exercises (isolation exercises) such as bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral raises, pec flyes, etc, etc. However, don't forget, the main focus should always be the multi-joint drills.
2. Exercise hard and intensely 3-4 days a week running for 3/4 hour - 1 hour per weight training workout. Make sure you don't train for any longer than 60 minutes as training beyond an hour can trigger surplus catabolism. The aim is to remain in an anabolic state but you still need to train your body vigorously enough to trigger muscle growth.
Try a super-set style of workout program to maximize the intensity that you can train. My preferred combinations are opposing upper and lower body movement patterns that don't hamper each other, example being squats combined with pull-ups as a superset, or bench press coupled with dead-lifts as a superset.
Never misjudge the results of these particular kind of upper/lower body supersets done with the heaviest weights you are capable of and with high intensity. The first time in my life that I experienced noteworthy muscle mass gains when I began with these sorts of super-sets regularly.
These are mainstays of almost any effective workout program - your daily calorie intake can easily be attuned whether your goal is fat burning or gaining muscle mass
3. Establish a well balanced diet full of fresh whole foods instead of highly processed supplement powders and bars.
The quality of protein can not be duplicated by any type of powder or supplements. These are achieved with fresh clean whole foods such as meats, raw dairy, eggs, vegetables, fruits, seeds and nuts. You also get the added benefit of natures own nutritional kickers such as vitamins, minerals and antioxidants.
Put out of your mind the hyped up workout programs in the glossy muscle magazines that only work for experienced professional bodybuilders or people on steroids. Put out of your mind the over-hyped supplement potions and powders that are unendorsed paid advertisements for almost every muscle mag... As an alternative, incorporate the tips in this article, and you'll see a leaner, more muscular, ripped body like you've never seen before!