There is a lot of information circulating everywhere on how to quickly build up muscle mass. As a personal trainer, I can give you some hints and secrets that are worthwhile to helping you get on your way to building up your muscle mass.

I often overhear people saying that you should train each muscle group once a week only. While this may give good results for intense bodybuilders, this is not true for many people.

Certainly, you should stay away from overtraining your body, but like most things, if you do not practice, you cannot expect to improve. The same can be said to a certain extent about bodybuilding too.

It is good to train muscle groups a minimum of two times per week. Ideally, you can be pushing your body to be nearly overtraining, and then lay off into a period of under training. This way when the body is under a lot of strain it will be able to manage it well as well as it will use the downtimes to recover and build up the drive for another push. If you train in this manner, you can easily avoid training plateaus.

Keep your workout program to no more than 45 minutes long. If you feel that time is too short, then your exercise program might be too long, or you are not working out deeply enough. 45 minutes is an adequate period if you focus on intensity and keep away from distractions.

If your workout session lasts longer than 45 minutes then testosterone levels will drop drastically because there will be more production of cortisol which makes the body eat muscle tissue and store fat. This is exactly the opposite of what we want.

You must set cycles for your training. After sometime, your muscle will not be pushed into growth by the same routines because the body will have adapted to the workout and it will not try anymore. Alter your routine to help avoid the decreasing of your gains.

Additionally, you should try not to change your workout program too frequently either. Doing this can confuse your body’s muscles and it will stop progressing into a nice groove.

You will not see large gains if you do not do the right exercises. The timeless and most effective muscle building exercises are the multi-joint exercises that are known as compound exercises.

The most effective multi-joint exercises include dead lifts, bench presses, rows, squats, pull-ups shoulder presses and any exercise that moves the entire body through the air, but not just each limb. By using these exercises along with some of their variations and good muscle building diet, you will quickly encourage muscle mass growth.

By using the mentioned recommendations and sticking to correct muscle building diet and workouts, you will quickly be able to build up muscle mass and be huge before you know it!