Begin your muscle-building workout program during the off-season. Your workouts are going to be of high volume, and as a result, your muscles will often be exhausted. You don’t want to be doing heavy training during the season.
Hit the weight room 4 days a week. Mondays and Thursdays you’ll focus on your upper-body muscles. Tuesdays and Fridays will be devoted to your lower body. This schedule gives your muscles the 72 hours they’ll need to fully recover. In addition, splitting your muscles into separate workouts allows you to do more exercises for each muscle so you’ll be able to more-efficiently overload the tissue.
Perform only compound weight-training exercises. Compound exercises feature multi-joint movements and are the most effective for putting on mass. Examples include bench presses, rows, shoulder presses, squats and deadlifts.
Complete three to six sets of six to 12 repetitions of each exercise for building muscle mass. Keep your rest time between sets to just 30 to 90 seconds.
Increase your daily calorie intake by 250 to 500 calories, as recommended by Dr. Joseph A. Chromiak of the National Strength and Conditioning Association. These extra calories will be used to fuel the muscle-building proces.
Consume an increased amount of protein every day. Take in 0.65 to 0.80 grams of protein for every pound that you weigh.
Consume a meal of protein and carbohydrates immediately following each of your weight-training workouts. Taking in protein and carbs within 30 minutes following your workout will increase protein synthesis, thus promoting muscle building.