To build muscles effectively and increase muscle mass over time, you will have to follow some simple steps. If you have been doing workouts for a while and found not much success why not read more below and maybe you will find why you are not achieving your muscle mass.
Train Less
Sounds funny, but training less will help you improve your muscle mass. The key is infrequent, short sessions with maximum intensity. Research shows that muscle require a week to recover from work outs. Therefore work out three times a week at maximum and keep the sessions down to a hour or less.
Push your Limits
Be prepared to push your muscles to failure, therefore train your body hard and insensitively and your muscles will respond by gaining strength and size.
One Set Workouts
Research has shown that single set exercises has more benefit then repeated sets of a single exercise. By putting in 100% for a single set that would need you to work until failure when you can not lift any more weight. This will leave more energy for the next exercise which again you do a single set.
Repetitions per set
By doing a high number of repetitions in a set you are promoting endurance where as a low number of repetitions per set will improve raw strength.
Limit the Training Frequency for each Muscle Group
To allow appropriate recovery and rest time , reduce the frequency in which you train each muscle group.
Drink Water
By drinking water you are hydrating yourself and at the same time it will allow the nutrients to flow around the body and flushing out the additional protein.