how to gain natural muscle mass quickly?
148706
You could use creatine and HMB. Three day a week full body programs are good if you increase the weight on your lifts by 10% every 1-2 weeks.
178654
work em hard. eat right. muscle grow.  It's not rocket science.
505708
Eat a lot of lean Protein for muscle mass.  Chicken Turkey and Fish are best Red meat is not that good for you if your are trying to stay lean but bulky.  Dont eat a lot of butters or fried foods.  Steamed Vegetables are the best for you.  Make sure you eat a well balanced diet so that you will have the energy to make your workout effective.  You might also add a protein shake in after you work out.  Eat lots of fruits too--this makes your mind think that it is dessert and you wont crave sweets.  You might also want to take a multivitamin if you are not taking one now.  I take the ones at GNC because they are all natural and they work really well.  They can also help you in making decisions in protein drinks that are the best for you.
154490
If you want to gain real muscle that will stay with you, try to lay off all of the crazy muscle building drinks, shakes, high-carb diets and all of that trash.\n\nYou need protein and a good amount of carbs, but most importantly a WELL-BALANCED DIET. Make sure you eat enough GOOD sugars and vitamins right after you work out, as well as gradually drink about a liter of water depending on how much you weigh. Bananas and orange juice provide the vitamins and sugars your muscles need to strengthen themselves immediately after a workout.\n\nEveryone knows muscles are built from protein, so tuna fish (good, healthy source of protein), or fish (also a great source) are good things to work into your regular diet.\n\nIn the morning, try to eat eggs once in a while because they also carry a lot of protein.\n\nNever over-work your muscles to the point where you're going to hurt yourself. You will not gain muscle like lightning no matter what you do. Steroids are a poor decision as well. If you enjoy growing (literally) breasts, your testicles shrinking and causing severe physical problems as well as dependency on the drug, maybe steroids is for you. I wouldn't recommend them.\n\nTalk to someone who knows what they're doing to figure out a workout plan for you.\n\nGood luck with your muscle!
440631
You need to increase your calorie intake and gradually lift heavier weights. In order for your body to build more muscle you need enough calories to support new muscle. Also, protein-rich foods are a must when trying to build muscle mass. Try to eat foods with high calories and protein along with your workout.
498541
The answer is very simple, the process can be hard.\nYou need to consume more calories than your body burns.\nBeing that you are a vegetarian, you will want to buy some protein powder. Make smoothies using fruit and,milk and protein.\nEAT EAT EAT.\nNow if you want to tone your muscles as you gain weight, then you need to hit the weights 2-3 times per week. Try to aim around 12 reps per set, doing 2 sets per muscle group.\n For more info visit my site and sign up for the newsletter
1152653
put as much weight on your shoulders as you are comfotabl with when you work out. the only way to build muscle is to tear it. no pain-no gain. muscle grows on 3 things- protein, creatin, and water
469993
Obviously, you want to gain muscle. In order to do that, you must train them using heavy resistance. The rule of thumb is, in order to gain weight, you must eat more calories than you burn. I'm willing to wager that you're a tall skinny guy, correct? So your metabolism is probably very fast and you have a hard time gaining weight. I recommend doing barbell curls and/or close-grip chin-ups (palms facing your face). Your goal is to do 3 sets of each exercise, with a weight you can handle for no more than 10 repetitions. If you can do more than 10 repetitions, add more weight. Using barbells or dumbells may be easier for you to use, in the beginning, opposed to body weight exercises like the chin-up. However, you should still try to implement the chin-up. It develops good biceps strength and size as well as good upper back stength and size. The most efficient way to gain weight, is to incorporate the squat, deadlift, and bench press. These are movements refered to as, compound movements. The reason is, they stimulate multiple muscle groups when you perform them. The more muscle you stimulate, the more growth potential you have. So eat a lot of good quality food like: rice, potatoes, green vegetables, fruit, eggs, lean meat, and nuts. Learn to read food labels to know how much energy/calories are in the foods you eat. Start eating about 3000 calories a day for the first week. If you're gaining weight, keep the calories the same until you stop. If you're not gaining weight, add 500 more calories. It's reasonable to add 1-2 lbs/.5kg-1kg per week, of body weight. Good luck!
536785
Eat, and eat massively.  Gaining mass is hard, but you can do it if you work out and eat a lot.  Try to eat a lot of protein and fat.  Your body needs fat to produce testosterone for building muscle.
1144839
(1)Eat plenty of veggies with your proteins\n(2)Pro-Gest-Ade by Enzymatic Therapy\n(3)Ultimate Protein System by Biochem Sports\n(4)Creatine Ethyl-Ester Complex by Pure Advantage\n\nCombine the above with the proper exercise for bulking up(heavy weights/less aerobics),good sleeping habits,no drugs or cigarettes...you'll get there in about a year or less depending on your dedication!
175306
You might be doing a little too much. Especially if you are talking about gaining muscle mass. Gaining muscle mass is a combination of exercise, nutrition, and recovery. If any one of those is out of whack you won't experience the best possible gains. In some cases you won't see any.\n\nMy advice would be:\n\n1. Cut you workouts down to three full body workouts a week. Either Mon,Wed,Fri or Tues,Thurs,Sat. This schedule will allow your muscles to recover and grow. Remember to increase the weight on all your lifts by 10% every two weeks. Try this for about six months. \n\n2. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day.\n\n3. Try creatine and HMB.\n\n4. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.\n\n5. Remember to stretch.\n\n6. Do at least a half hour of cardio three times a week. For some fun cardio take up a martial art like Karate or Tae Kwon Do.\n\n7. Take a good multivitamin.\n\n8. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on www.bodybuilding.com for a full explanation.\n\n9. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.\n\nHere's a sample three day workout:\n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\nSquat                   3x8\nStraight Leg Deadlift   3x10\nStanding Calf Raise     3x10-15\n\nCHEST\nBench Press             3x8-10\nFlyes                   3x8-10\n\nBACK\nPulldown                3x10-15\nBent Over Rows          3x6-10\nDeadlifts               3x10-12\n\nSHOULDERS\n\nMilitary Press          3x8-10\nUpright Rows            3x10-15\n\nBICEPS\n\nStanding Barbell Curls  3x10-12\n\nTRICEPS \nLying Tricep Extensions 3x10-15\n\nSTOMACH\n\nCrunches                3x50\n\n\nMon., Wed., Fri. or Tues., Thurs., Sat.\n\nEvery two weeks increase the weight on each exercise by 10%.  If you can’t don’t worry about it.  Keep trying until you can.\n\nAfter a while you can move back up into heavier workouts. Hope this helps!
120733
Lifting weights is by far the best way to build muscle.  Lifting heavy weights for a few reps is better at adding size.  Good luck.  I don't know how old you are, but keep it up...don't expect a few weeks to get you there.  You need to workout every other day so your body can build.
1112039
Step 1 - eating\n- eat more calories than you burn; eat every 2.5 to 3 hours\n\nStep 2 - lifting\n-  working out three times a week\n- Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press\n\nStep 3 - supplements\n- N Large 2\n- American Creatine - 1000g\n\n the 2 supplements mentioned above properly, you can expect a weight gain of about 10-15lbs within a month\n\nSince you don't want to take supplements you can do steps 1&2 especially if you have a 1-3 year time frame.
27263
Increase the weigth in your exercises and you will gain muscle.
903984
Drink alot of milk and pop, and eat all you can right before you go to bed, and dont extersise the whole day! =]\n\nor lift weights to gain muscle wieght =]
549135
Muscle is built through nutrition. Period. Exercise is a way to trick your body to divert more nutrients to building muscle than storing it as fat.\n\nIf you want to add muscle fast work on the big muscles - Glutes, Quads, Chest and Back. Too many people spend a lot of time on smaller muscles like the biceps or the shoulders.\n\nEat more protein. Whey is an excellent source of muscle building protein, but it is also necessary to add other types like cassein (found in dairy products).\n\nRest is very important. The body needs good rest to repair the muscles broken during exercise. Ensure you have atleast 8 hrs of sleep.\n\nVitamins and Antioxidants will help to rid your body of toxins and make it more efficient in muscle building.
85791
Eat meat.  Youll need the protien to build muscle.  And work out your arms chest and back 2-3 times a week.  Do high wieght / low reps (Don't do too much or you will hurt yourself) .  This will build your muslce faster.  Low weight high reps will just tone you.  It is probably best you start on machines as well because they help you keep correct form and give you more control as far as the amount of resistance.  Try doing pushups with weights on your back(start low), and look into buying a small dumbbell set.