Here are some muscle building and muscle mass gaining tips:

Protein – Eat enough protein. Body uses protein to build, repair and maintain almost all of the tissue in your body including muscle. Eat at least 1 gram of protein per pound of your body weight everyday if you want to gain muscle mass fast. Protein helps suppress your appetite this will make you eat less which results in less calorie intake in the form of food. Therefore, in order to burn fat or decrease you calorie intake protein is essential overall.

Weight Training – You must lift with heavy weights and to add on more weight consistently to progressively build your muscles. Compound exercises like bench presses, squats, barbell rows, chin ups and dead lifts, allow you to stimulate the most muscle fibers in the least amount of time. In order to build more muscles try to use free weight like barbell and dumbbells but it is very important to follow correct lifting techniques. Some great exercises for gaining muscle mass are squat and calf raise for legs, bench dips and bicep curls for arms, pull ups for back, bench press for chest, military press for shoulders, crunches for abs. For building muscles weight training programs should concentrate on medium i.e. 7 to 12 reps. per set.

Moderate your workout – Do not try to workout more than 60 minutes because when you train your muscles intensely, you are actually breaking down your muscles. Have rest days in between your workout days and do not work the same muscle group more than twice a week. Keep in your mid training too hard and training to long will give you negative results. Sleep at least 6 hours a day for better muscle building.