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What is the best way to quickly and safely put on muscle mass?

What should my workout program and nutrition plan look like?

What is the best way to quickly and safely put on muscle mass? Visit to find out!

The first thing you need to do before beginning a workout program is to become familiar with the weight room and what it contains. You must also learn how to perform all of your exercises with perfect form as exercising with incorrect form can lead to muscle imbalance, postural distortion, or injury. Please visit our exercise library for a step-by-step breakdown of dozens of exercises.

If you are a beginner, your workout program should be made up of 2 to 3 full body workouts per week. As you progress, you can split your program into an upper body and lower body routine. The acute variables should be as follows:

  • 1 to 2 exercises per body part
  • 3 to 5 sets
  • 8 to 12 repetitions
  • 60 to 90 second rest periods
  • 65% to 75% of your one repetition maximum

In order to grow, you need to eat right and eat often. 70% of your results are made in the kitchen. Depending on your body type, age, current nutrition program and experience, you may need to increase your intake by 500 to 1,000 calories. Make sure you are eating a balance of protein, complex carbohydrates, and healthy fats every 2 to 3 hours, starting with breakfast.

Protein is the building block of muscle. You should be eating 0.8 grams to 1 gram per pound of body-weight.

Lastly, don't forget your water. You should be drinking at least 8 to 10 cups of water per day.

DISCLAIMER: This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
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Answered by our Fitness Expert
David Sautter NASM Personal Trainer
What is the best way to quickly and safely put on muscle mass?
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