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The Keys To Building Muscle Mass

by Shawn LeBrun
Personal trainer
Natural Bodybuilder

Have you ever wondered the real "secret" to building muscle mass? Well, let me let you in on the secret...

There is no secret!

Building muscle mass comes from focusing on 3 key components:

1. Eating Good, Wholesome Food
2. Working Out Hard.
3. Getting enough rest

There are your secrets. Notice that I put nutrition at the top of the list. To build muscle, it's important that you get enough high quality calories in order for your body to build lean muscle mass. Then, if you're working out correctly and getting enough rest, there's simply no way to fail!

Let's go over each of the 3 key areas needed to gain lean muscle.

Proper Nutrition

Build muscle mass just doesn't happen if you don't get enough quality calories in your daily diet. Your body can only build muscle mass if it has the raw materials to do so.

I see so many people focusing on their workout programs, but don't take the time to learn how to eat properly to build muscle.

Stick with protein sources like fish (tuna, salmon, haddock, cod), turkey, chicken, red meats (flank steak, lean ground beef), dairy products (cottage cheese, milk, low-fat yogurt), eggs, shellfish, scallops, and protein supplements (whey, egg, milk, soy protein supplements)

Your carbohydrate sources should come mostly from fruits, brown rice, whole grain breads & cereals, bagels, oatmeal, pasta, potatoes, vegetables (broccoli, green beans, corn), and legumes (chick peas, lima, kidney, and soybeans).

Finally, you also need quality fat sources like olive oil, peanuts, peanut butter, almonds, safflower oil, sunflower oil, walnuts, flax seed oil, borage oil, avacadoes, fish oils (salmon), cla (conjugated linoleic acid).

Let me tell you, from my years of experience in bodybuilding and personal training, that nutrition is the biggest key to building muscle mass.

Working Out Correctly

Now, if you're eating right, the next step is to make sure you're working out correctly.

Intensity is the main ingredient in making sure you're working out to build muscle mass. If you're not training with max intensity, you're not doing your best.

But training with focus is just the first step. You also need to make sure you're using the best number of reps and sets for building muscle mass. Not only that, you need to stick with the basic, proven exercises. So let's cover each of those.

Building muscle mass is the result of overloading muscles so that they respond by getting bigger to handle that overload.

Its important you use heavy weight and low reps and sets to build muscle. High reps with low weight will do nothing for building muscle mass. Always remember, muscle needs to be forced to grow and you do that by lifting heavy with low reps.

You also want to make sure you're using the proven basics for muscle building. Exercises like squats, deadlifts, barbell curls and presses, and the like.

The basics work to build muscle because they are literally forcing your body to respond to an increase in overload and intensity.


Notice I didn't include supplements in the list of necessary keys for building muscle above. That's because you don't need supplements to see results.

But, there's no doubt, if you're not eating correctly, using certain supplements will help you speed up your progress.

If you're going to supplement, supplement properly. You should ingest approximately 1 to 2 grams of protein per pound of bodyweight each day. You should also eat a considerably large amount of calories.

Remember though, that you should be getting most of your protein and calories from food and what you can't get, can be made up with supplements.

There are many products out there. Some supplements are good and some are just not worth your money. Supplements like whey protein, creatine, glutamine, and essential fatty acids are very beneficial. So stick with the proven ones and save your hard earned money.

Getting Enough Rest

Often rest is the forgotten key to building muscle mass. If you don't get enough sleep, you will NOT get your best results.

Sleeping is essential because it's the time your body actually repairs itself. You do not gain muscle from working out, you gain it from resting. Sleep is the time in which your body is able to repair the muscle fibers that you damaged during your workout.

Don't ruin the time you spend in the gym by not getting enough rest and sleep. Sure, its not the most fancy of the muscle building tips, but its probably the most important.

Try and get a good 7-9 hours of sleep each night.

In closing, these are some of the most important steps in building muscle mass. Try and make sure you're addressing each and every one of these areas in your current program. If not, use this article as a guideline.

You can also check out my in-depth, step-by-step training program below. It's called "Simple Steps To Get Huge and Shredded" and it literally is a road map for building muscle mass.

I wanted to create a clear and concise program that contained all of the advice you would need to gain more muscle and lose fat. And its written by me, a real bodybuilder and personal trainer that's produced results for thousands of others.

So if you want a "short-cut" for gaining muscle, check out "Simple Steps" below.

Discover how this powerful"Simple Steps" workout program will have you building muscle mass quicker

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18 Whitney Ave
Portland, ME 04102

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