Admittedly, Building Muscle Mass is a slow and tedious process where patience and discipline to a muscle mass diet and workout is rewarded with slabs of lean muscle mass.

The one thing I find about people who are out of shape or who are young though is that these are always the people who are the least patient! This makes them some of the worst candidates for building muscle mass.

Mainly, I think this is due to the fact that both of these groups are seeking immediate results and don't understand that it usually takes somewhere around 5-8 weeks to see significant results. Of course, this is provided that you are following an excellent training regime and Diet to gain lean muscle mass.

Another reason why I believe this group is so impatient -and rightfully so- is that most have ever experience decent results. From my own experience, this has to be the most disheartening thing when you persevere with a diet and muscle mass workout only to find out months later that it had little or no effect on your body except, of course, just to fatigue it.

Muscle Building Program 

Nowadays, before I begin a program I plan out exactly what I'm going to do in the gym and out of the gym. Usually, I prepare my weekly workouts for a given period of time of approximately 5-10 weeks. 

I then set out all the exercises, the reps, sets and rest periods to suit my goal of either increasing strength, gaining lean muscle mass, improving aerobic endurance, speed, explosiveness and so on.

This way I know exactly what improvements I expect to make at the end of my program.

Take for example is I was trying to build muscle mass for a 6 week period. Firstly. I would set out the staple exercises in any muscle building workout which are the compound weightlifting movements. These being Squats, dead lifts, Bench Press, Shoulder Press, Lunges and Rows.

Quite frankly no muscle mass workout would be complete without a few of these compound exercises contained in it.

At this stage. I would bulk the program up with some others secondary muscle mass exercises such as tricep dips, barbell curls, lateral raises, cheat flys, close grips bench, chin ups, dips and so on.

I would then begin to lay out the sets and reps for each of the exercises. If you are trying to gain muscle mass I would keep the sets of the compound exercises high (4-5) and the reps relatively high also (6-10).

6-10 reps is the optimal range for building muscle, any lower and that would be in the increasing strength territory which from my experience doesn't build much muscle mass but rather muscle density.

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Insensity for Building Muscle Mass

Intensity is the key to a great muscle mass workout and it is for this reason that the rest periods must be kept low. Realistically, you wouldn't want to be taking more 45 seconds between each exercise so this means no extended conversations in the gym!

As for the number of days you should be weightlifting to build muscle I would say a 3 day a week whole body workout for beginners’ and a 4 day a week split for people more experienced.