From Tom in Washington, a 21 year old beginner who wants to gain muscle mass quickly.  His question is:

Dear Mike:

I have just started bodybuilding.  What would you recommend that I do to gain the most mass possible in the shortest amount of time?

Dear Tom:

Thank you for your question.  I talk with a lot of aspiring bodybuilders and the question I am asked most often is, "How do I put on size and how do I do it quickly?"  You have asked a very popular question, but unfortunately there is not an easy answer.

First and foremost, you have to be patient since putting on quality mass takes time.  Secondly, you have to train with heavy weights.  Anyone who tells you that you don't need to train heavy to put on quality mass is wrong.  Of course, you have to know your limitations and perform the exercises correctly, but you must train heavy and with a lot of intensity.  By intensity I mean you have to keep challenging yourself each and every day you are in the gym.  I also believe strongly in implementing the big 'three' in your regular routine.  By the big 'three' I mean:

1. Heavy squats
2. Heavy deadlifts
3. Heavy benchpress (with barbell and dumbbells)

I have heard a few people in the sport of bodybuilding say squats and deadlifts are only for powerlifters.  In my opinion, these exercises are critical to putting on mass, especially for someone in the beginning stages.

Another common mistake people make is overtraining.  More is not always better.  You have to train hard, but more importantly you must train smart.  As I mentioned in a prior month's Q & A, I never spent more than one hour lifting weights per day even when I was preparing for the Mr. Olympia.  I can remember many times finishing three body parts in the same amount of time it would take others to just train biceps. Your workouts should be short and intense.

Lastly, make sure you are consuming enough quality calories and protein.  Nutrition is very, very important. 

Thanks again, Tom, for your question.  I hope you find the information useful and it helps you reach your goals.

Mike Francois

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.