Bodybuilders are after mass. You will be surprised how simple and straight forwarded it is. Discipline is the most important
thing you'll need. You will have to spend hours and hours exercising, whether at home or at the gym.

Injury
Working with heavy weights and an intense work out can be a combination that increases the risk of injuries dramatically.
Be careful, don't overwork yourself. Some of the injuries due to straining your muscles will cause you to being unable to
do any workouts at all! It would be a shame to throw away all the hard work, won't it? Start all your work outs to gain muscle mass with a decent warm up.

Meat
Your muscles require protein to grow. The more you get the faster they will grow. Lean red meats are recommended to be
including in your diet if you want to gain muscle mass. They contain pretty much all the ingredients to make your muscles
grow. In short : high protein food + regular work outs means more muscle gain on your body.

Warm ups
Warm ups actually increase your performance, and greatly reduce the risk of injuries. 10 to 15 minutes of warming up
before starting your intensive workouts is a good amount of time. Muscular contractions depend on temperature. Warming
them up will make them "run" smoothly. Oxygen intake is also increased when you do a decent warm-up. The myth
that warm ups actually hinder performance is false. As described above, they are an integral part of the exercise activity.

Protein
There it is again. We can't stress enough how important protein is for your muscles. Eat beef, fish and chicken to get
those proteins. If you want to gain weight and muscle mass then you will have to increase your intake. Try adding extra
protein-rich foods to your usual meals, spread it out over the day. Protein also helps restore your muscles after training,
and is therefore one of the most important aspects of gaining muscle mass efficiently.

Water
Water is not just important when trying to gain muscle mass. It's always important! For your body to function properly,
for the regenerative power of your skin, and for your muscles and organs. Drink about 2 liters of water a day to ensure
your body has sufficient. If you feel like you're drinking a lot already then spread it out over the day. Hydration has a direct
impact on your performance, that is a certainty. Don't forget you'll be losing a lot of water during your work outs. A lot more
than the average human. So drink more water!

Healthy Eating
Without a doubt the most important part of effective muscle mass gain. Can you perform optimally when you are suffering
from fatigue? Dehydration? A lack of minerals and vitamins? No you can't! Eat plenty of vegetables, avoid junk food. Can
you never eat junk food again? No. Eating junk food once or twice a month is not a big deal, just make sure it doesn't
become your usual diet. We know how easy it is to just throw junk food in the microwave and voila there is your dinner.