Train by completing as many reps and exercises as possible during each session. Do fifteen lifts in a set, and take very short breaks before starting new sets. The lactic acid in your muscles will continue to flow and as a result, muscle growth will be stimulated. Doing this consistently while you train will optimize the amount of muscle built over time. Increase your protein intake to build your muscle mass. Protein is one of the primary building blocks of muscle, and eating too little can actually cause you to lose muscle, defeating the purpose of bulking up. You may need up to one gram of protein per pound of body weight each day. When beginning a muscle-building program, lots of people increase the amount of protein they consume too much too soon. This can cause an increase in calories, and if not enough exercise is being done, can lead to fat gain. Your body will be able to increase muscle growth best when you gradually increase your protein intake by several hundred calories several days apart. Staying hydrated is important to safely and healthily building muscle. If you aren`t keeping yourself hydrated with water properly, then there is a high chance that you will injure yourself or your muscles. As you can see hydration is important to your overall well-being as well as increasing muscle mass. Therefore, it is important to stay well hydrated. Set limits, but don`t end a workout until you`ve used every resource. On every set, work your muscles until exhaustion, meaning unable to do another rep. It may help to reduce your set lengths in the beginning if you get overtired. When the lifting gets tough, the tough cheat a little. If you need to use a bit of your body to get those last couple of reps in, it`s okay. In fact, this is a great way to increase your workout volume. You just cannot constantly fudge and get the desired results. Always make sure your rep speed remains the same. Do not compromise on your form when you are doing your reps. An important component of muscle building is your diet. There is good calorie intake and bad, so you need to be aware of what foods are healthy for building muscle and what is bad. A poor diet could be your downfall. Change your diet in accordance with your training. You need to increase protein and carbohydrates while reducing your fat intake. ©