1. Limit your reps(repetitions) to 10. Do not go beyond 10 reps because you are emphasizing your slow-twitch muscle fibers, which have the smallest opportunity for muscle growth. In your workout you need to employ the maximum amount of muscle fibers in every set.
2. Gain muscle by switching to heavy lifting mode with every single set and every single exercise. Workout with heavy weights and never go beyond 10 reps.
3. Increment your strength by 5% every two weeks. Track your progress and do not repeat the same routine using the same weights all the time. Your muscles are engineered to tolerate stress, so put them under stress and let them grow.
4.
Aim for a minimum of 5% strength increase every two weeks. You might aim for bigger increases with larger muscle groups like the legs and back versus smaller muscles like the triceps and biceps. Keep focused and have the goal in mind that in six months from now, you will be at least twice as strong as you are now! It is a good idea to write down your strength goals for the six months ahead and then work from your starting point. If you are currently lifting 140 lbs, aim to be lifting 280 lbs over the next few months!
5. Workout only one exercise per muscle group. Consider this typical day in the gym. Today, you'll work your legs. Your first exercise is the leg curl. You perform your first set with 155 lbs, second set with 175 lbs, third set with 195 lbs and fourth set with 215 lbs.
6. Strictly stick to 3 to 5 sets per muscle group. Understand that if you are doing more than 3-5 sets per muscle group, alarm bells should be going off in your head. If you workout the first 1-2 sets at 85% maximum effort, the 3rd set at 95% maximum effort and the 4th (and sometimes the 5th) set at 100% maximum effort, know that it is only this last set that produces the greatest muscle growth. Anything beyond the last set gives you the mentality that you have to keep going until you explode, which simply burns out the muscle and delays your recovery time to work on that muscle again. Add 5-10 extra pounds more than your previous set.

Answered by Uttam , an ibibo Master, at 9:14 AM on September 04, 2008

well, A good source of food that you will require in order to give you energy in to work-out regularly and aid in your muscle recovery are complex carbohydrates.

Good sources are:

* Potatoes
* Pasta
* Rice
* Cereals
* Couscous
* Yams


1. Limit your reps(repetitions) to 10. Do not go beyond 10 reps because you are emphasizing your slow-twitch muscle fibers, which have the smallest opportunity for muscle growth. In your workout you need to employ the maximum amount of muscle fibers in every set.
2. Gain muscle by switching to heavy lifting mode with every single set and every single exercise. Workout with heavy weights and never go beyond 10 reps.
3. Increment your strength by 5% every two weeks. Track your progress and do not repeat the same routine using the same weights all the time. Your muscles are engineered to tolerate stress, so put them under stress and let them grow.
4.
Aim for a minimum of 5% strength increase every two weeks. You might aim for bigger increases with larger muscle groups like the legs and back versus smaller muscles like the triceps and biceps. Keep focused and have the goal in mind that in six months from now, you will be at least twice as strong as you are now! It is a good idea to write down your strength goals for the six months ahead and then work from your starting point. If you are currently lifting 140 lbs, aim to be lifting 280 lbs over the next few months!
5. Workout only one exercise per muscle group. Consider this typical day in the gym. Today, you'll work your legs. Your first exercise is the leg curl. You perform your first set with 155 lbs, second set with 175 lbs, third set with 195 lbs and fourth set with 215 lbs.
6. Strictly stick to 3 to 5 sets per muscle group. Understand that if you are doing more than 3-5 sets per muscle group, alarm bells should be going off in your head. If you workout the first 1-2 sets at 85% maximum effort, the 3rd set at 95% maximum effort and the 4th (and sometimes the 5th) set at 100% maximum effort, know that it is only this last set that produces the greatest muscle growth. Anything beyond the last set gives you the mentality that you have to keep going until you explode, which simply burns out the muscle and delays your recovery time to work on that muscle again. Add 5-10 extra pounds more than your previous set.
7. Gradually shorten your workout times. Know that if you really want to increase your muscle density and move your fitness to new heights, you need to workout outside your comfort zone. This can be achieved if you increase your work rate but take less time do it. The results will be that your work capacity will increase. Work refers to the number of sets, reps and poundage within your workout.
8. Try to complete a workout,it in less time. Decrease your rests. Move between exercises faster. If you do this, don't be shocked if you feel out of shape!



For More: http://www.wikihow.com/Gain-Mu scle-Fast-in-5-Easy-Steps

Answered by Satya ~ , an ibibo Master, at 3:57 PM on September 02, 2008

well james Mass is something every bodybuilder seeks: attaining it is pretty simple and straightforward. Unless you use steroids (and get all the side effects that come with it), you will need discipline and devotion to your training. You will have to bust your gut and spend a lot of hard working hours in the gym. Follow Chris Cormier's 10 basic mass building rules when training to gain real mass. With a few good reasons on why they should be followed, below are Cormier's ten rules.

1) Use free weights for all heavy sets
Your chest might feel really pumped when using the Smith machine, but when you want to add real mass, use dumbbells instead. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) simply increases the number of muscles used in the training, therefore results are better.

2) Utilize compound movements
Remember you want to increase the size of every muscle fiber in your body so that your total body mass to increases. Most trainers believe that only good form will achieve muscle separation. But take Chris Cormier's advice and allow your muscles to grow. That will give them more space for separation.

3) Find areas of improvement
Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. People always have some "better" parts of the body, so focus on less developed muscles.

4) Experiment to find your best mass building exercises
With experience, you will learn to find exercises that work best on your muscles. Therefore, if you want to build mass, try different exercises and see which ones pump you up best. Once again, emphasize movements with dumbbells and free weights since they are the best for building mass.

5) Avoid injury
The combination of an intense workout and heavy weights will increase the risk of injuries. Many bodybuilding careers ended because of torn pecs, slipped discs or strained erectors. Simply be careful and be sure to warm-up, gradually increasing to maximum lifting weight.

6) Utilize optimum sets
Cormier suggests using a range of 16 to 20 sets per body part. I suggest that if you are not a competing bodybuilder, use a range of 12 to 16 sets, per muscle group. Each set should be completed to exhaustion; this will maximize the benefit of your workout. Try not to train more then 2 body parts in a single day or you will over work your body, and it might stop you from growing.

7) Don't count exercises
There is no optimum number of exercises. Most bodybuilders recommend four sets of four or five different exercises per body part. As mentioned above, this depends on how serious you are in building a massive body. Professional bodybuilders usually use supplements, which gives them greater endurance and strength for muscle growth.

8) Perform optimum reps
Chris Cormier likes to train heavy and perform many repetitions. He can curl 45 pounds ten times and considers it medium to lightweight. The point here is to always pump up the muscles until they can't move an inch more.

9) Flirt with maximums
Check out your strength levels every so often by maximizing one or two reps. Remember that whenever you pound your muscles with maximum weight, the danger of over-training and injury increases. Therefore, gradually increase the weight until you can perform only one repetition. For example, when trying your maximum bench press weight, start with a realistic weight and gradually increase until you can no longer add on more weight.

10) Eat your meat
You need protein for your muscles to grow: the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and

Answered by sanjay , an ibibo Guru, at 11:07 AM on August 26, 2008

hello friend

Take to a diet for three to four days. Take 100 to 150 grams of bran with the fruits. The best way will be to mix bran with a fruit like papaya. It will increase appetite, improve the digestion and remove costiveness, if any. One will tend to eat more and the capacity to assimilate food will be increased.

Foods like flour, rice honey, raisins, figs, dates, butter, and etc. can help increase weight. Sweat substances can increase weight than fatty foods. Those wishing to increase their weight should become pure vegetarians and eat fruits, rice, flour, fresh vegetables, bananas, dry fruits, butter, and milk. Germinated wheat is also extremely beneficial if taken in the form of gruel mixed with hot
milk.

Take plenty of water, exercise and fast once a week.

Answered by Saq , an ibibo Master, at 10:57 PM on August 20, 2008

Good exercising will help u gain good muscles. U can see that ppl who break logs, who do strenuous labor and who are out lifting heavy sacks have greater muscles on them rather than the ones who do desk work.

Answered by Vida Writer , an ibibo Master, at 3:16 AM on August 20, 2008

well only take roti and green veg in ur dite

Answered by Vivek maurya , an ibibo Citizen, at 1:02 AM on August 20, 2008

you can gain muscle mass through the following
1. During the bench press your anterior deltoids and triceps do a fair share of the work. Even though you can use more weight during the bench press, dumbbell flies are the best chest exercise for building the chest. Dumbbell flies should be performed along with multiple angles of the bench press for optimal results.
2.Cable chest flies may be even more effective than dumbbell flies. Cables offer constant resistance throughout the entire range of motion. This allows the chest muscle fibers to perform more work with cables than dumbbells.

Answered by SESHAN , an ibibo Master, at 4:40 PM on August 19, 2008

1) Use free weights for all heavy sets:Your chest might feel really pumped when using the Smith machine, but when you want to add real mass, use dumbbells instead. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) simply increases the number of muscles used in the training, therefore results are better.

2) Utilize compound movements:Remember you want to increase the size of every muscle fiber in your body so that your total body mass to increases. Most trainers believe that only good form will achieve muscle separation. But take Chris Cormier's advice and allow your muscles to grow. That will give them more space for separation.

3) Find areas of improvement:Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. People always have some "better" parts of the body, so focus on less developed muscles.

4) Experiment to find your best mass building exercises:With experience, you will learn to find exercises that work best on your muscles. Therefore, if you want to build mass, try different exercises and see which ones pump you up best. Once again, emphasize movements with dumbbells and free weights since they are the best for building mass.

5) Avoid injury:The combination of an intense workout and heavy weights will increase the risk of injuries. Many bodybuilding careers ended because of torn pecs, slipped discs or strained erectors. Simply be careful and be sure to warm-up, gradually increasing to maximum lifting weight.

6) Utilize optimum sets:Cormier suggests using a range of 16 to 20 sets per body part. I suggest that if you are not a competing bodybuilder, use a range of 12 to 16 sets, per muscle group. Each set should be completed to exhaustion; this will maximize the benefit of your workout. Try not to train more then 2 body parts in a single day or you will over work your body, and it might stop you from growing.

7) Don't count exercises:There is no optimum number of exercises. Most bodybuilders recommend four sets of four or five different exercises per body part. As mentioned above, this depends on how serious you are in building a massive body. Professional bodybuilders usually use supplements, which gives them greater endurance and strength for muscle growth.

8) Perform optimum reps:Chris Cormier likes to train heavy and perform many repetitions. He can curl 45 pounds ten times and considers it medium to lightweight. The point here is to always pump up the muscles until they can't move an inch more.

9) Flirt with maximums:Check out your strength levels every so often by maximizing one or two reps. Remember that whenever you pound your muscles with maximum weight, the danger of over-training and injury increases. Therefore, gradually increase the weight until you can perform only one repetition. For example, when trying your maximum bench press weight, start with a realistic weight and gradually increase until you can no longer add on more weight.

10) Eat your meat:You need protein for your muscles to grow: the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.

Answered by alok , an ibibo Master, at 4:18 PM on August 19, 2008

i have a star product called
personalised protein powder to gain muscles mass
call me at 9891469460

Answered by ritu oberoi , an ibibo Citizen, at 4:18 PM on August 19, 2008