Less repetition with heavier weight More repetitions do not make you gain more muscle. Using heavier weights and doing 8 to 12 reps at a time is the best way to pack on muscle. When a set of reps becomes fairly easy, instead of adding more repetition, add more weight.

Don't train for more than one hour at a time. More training than this will not build more muscle. It will increase stamina, but it will not make more muscle. If your goal is to build muscle fast, limit your strength training workout to one hour.

Eat 50% more calories than usual while you are training, cut back on the days you don't train. When you are training, you are burning more calories. You need to make sure your muscle has fuel to burn. If you naturally eat 2,800 calories in a day, you will need to increase your calories to 4,200 on the days you train. On the days when you are not training, eat your normal amount of calories.

Don't do cardiovascular exercise when you are trying to build up the most muscle mass.

Cardiovascular activity burns glycogen first. This is what feeds muscle. Don't worry that you will get fat if you don't do aerobics while you are training heavily. The muscle you put on will keep you from putting on fat because muscle burns the calories you eat.

Train every other day - not everyday

Your muscles need time to repair themselves. It is in the repairing that they build up. If you do not give them a day or two to repair, you will not have fast results. In fact, if they don't have this time, muscle building can actually slow down.

Supplements Can Help You Put on Muscle

Protein shakes, glutamine and creatine are all well-known supplements for muscle building. Protein shakes provide extra calories and protein for building muscle. Glutamine provides your body with essential amino acids that might otherwise be taken from the muscles. Creatine helps supply muscle cells with energy. It is generally recommended that creatine only be used for a short period of time.

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