In order to safely and effectively embark upon a mass building workout regimen, you should first consider your body's preparedness for such efforts. Without proper nutrition, your efforts will not be effective and can actually damage your muscles. Changing your workout routine is also necessary in order to focus on muscle mass building workouts.
As far as nutrition goes, in order to gain muscle quickly and effectively, you should increase your protein intake. The general rule of thumb as far as body building goes is to ingest 1 gram of protein per pound of body weight. In order to support mass building efforts, you should bump that up to 1- grams of protein per pound of body weight. This will help enhance protein synthesis while preventing protein breakdown. What that means is, you will gain quality muscle size rather than lose muscle mass.
Another thing to increase in your diet when you want to gain muscle is carbohydrates. Your carb intake should be 3 grams per pound of body weight. This will give your body plenty of calories for energy and will leave the proteins derived from meat for muscle building. You should also include in your dietary plan eating the right fats. The omega-3 fatty acids are needed to prevent muscle inflammation and improve glycogen formation. Planning to eat salmon or swordfish 3 times per week to give your body the omega-3 it needs will help enhance protein synthesis as well. You can also choose to take a fish oil supplement of 5 to 7 grams per day for the same effect.
If your main fitness focus is mass building, you should be careful to get the right nutrients to support those efforts. From increase proteins to bumped up carbohydrates, you will find you have much more success when you follow these simple tips.