When our weight lifting objective is mass building, there are three key phases to consider: work, food, and rest. All three phases are very important, as you cannot properly build mass without focusing on all three.
This is what most people think of when building muscle mass—doing the actual work or exercise. Pick particular muscle groups that you want to work. This work tends to be more single-joint movements that will isolate muscles. Reps for each set should be in the six to 10 range, with three to four sets total. The weight with the movements are slow and controlled to create time under tension combined with this volume of reps. That combination will give the stimulus to grow the muscle.
After each workout, you will need to consume certain foods to assist in building mass. A little bit of carbs after the workout will restore the glycogen used during your workout. You will also need protein, so consider 1-1.5 grams of protein per kilogram of lean body mass. Also, be sure to drink plenty of water and maintain an overall healthy, nutritious diet.
Between sets, be sure to rest for 60 to 90 seconds. Slowing down will give you energy and intensity to put into your sets. For most people and muscle groups, a proper rest period between workouts is about 48 to 72 hours. Even if you’re still experiencing delayed onset muscle soreness (DOMS), as long as you’ve given yourself the proper rest period, you should be okay to proceed. Make sure to get quality sleep, usually seven to nine hours per night.
Remember to focus on all three phases to put your best foot forward in building muscle mass.