The most important thing to remember when trying to gain muscle mass is that it won’t happen overnight, it’s the same concept as losing fat, you have to be patient. You want to be gaining around 1-2 pounds a week, anymore than that will be fat.
Eat more calories
Eating more calories doesn’t mean eat as much of whatever you want. A clean bulk will consist of whole foods such as brown rice, tuna, lean beef, bananas, eggs, and anything else that isn’t full of sugars and saturated fats. Now that you know what to eat, you have to know how much of it to eat. Using a BMR (Body Metabolic Rate) calculator find out how many calories your body burns throughout the day. Once you have figured out your BMR add 500 calories to it and that is how many calories you should be eating.
Good workout plan
A good workout plan for building mass would be a 4 day split. A 4 day split starts off with 2 days of working out, 1 day of rest, 2 days working out, and then 2 days of rest. The cycle is one week so after the last rest days you start over again. To increase rest time for your muscles to grow you should do each muscle group only once a week. Keep your repetitions in the range of 8-12 this is where hypertrophy (muscle growth) happens.
An important aspect of mass building is the exercises you do. Compound lifts are exercises that target more than one group of muscles allowing you to lift more weight. Isolation lifts are exercises that target only one group of muscles. To optimize mass gain you should have as many compound exercises in your routine as possible because they will put a bigger load on your muscles forcing them to grow. Some examples of compound lifts are squats, military press, bench press, and the dead lift.
Supplements can help you gain mass but there are a lot of them out there, so before you go buy one of everything do a little bit of research on the product. A multi vitamin and a good protein powder is all you really need starting out, but if you’ve been training for a long time and have hit a plateau there are products like nitric oxide and creatine to help you through it. Make sure you take the right amount of supplements at the right times during the day, read the labels and they will give you all the information you need and have fun!