Let's face it... building muscle mass isn't the easiest thing to accomplish even regardless of usual hard workout schedules and trying each kind of workout and supplement.

So, here are three significant tips that you can use to start building muscle mass quicker and easier.

1. Be sure that 95% of the exercises you perform regular basis in the gymnasium are big multi-joint compound exercises. It does not matter if your target is fat loss or building muscle... big multi-joint exercises should comprise 95% of the exercises you do in your workouts if you would like to get lean, ripped, and powerful.

It's easiest to think of it in terms of the major movement patterns such as these (focus 95% of your workouts on these):

* upper horizontal press (bench press, pushups, dips),

* upper body horizontal rows (one-arm dumbbell rows, seated cable rows and bent over barbell rows),

* top part vertical pull (lat pulldowns, pullups, chinups),

* upper vertical press (overhead dumbbell & barbell presses, barbell or kettlebell clean & presses)

* lower body squatting movements (front squats, back squats, overhead squats, bodyweight squats, etc)

* lower body deadlifting workouts (regular deadlifts, sumo deadlifts, Romanian deadlifts)

* lower body single leg workouts (lunges, step-ups, jump lunges, etc)

* stomach and core exercises (they are significant, but still are 2nd priority after all of the chief upper body and lower body multi-joint movements... your abs and core will be worked from most major multi-joint exercises anyhow)

The other five per cent of your exercises can focus on single joint exercises (isolation exercises) like bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral rises, pec flyes, etc, etc. However, these exercises are just accessory exercises to do after the chief focus has been the multi-joint drills.

2. Train hard and intensely three-four days/week for 45-60 minutes per weight training exercise. Keep your workouts to no longer than 1 hour as training a lot of beyond this point can trigger excess catabolism. You would like to stay anabolic, but you still need to train your body hard and intensely enough to trigger muscle development.

Try a super-set kind of workout program to maximize the intensity that you can train. Many favorite combinations are opposing upper and lower body movement patterns that don't interfere with each other, such as squats coupled with pullups like a superset, or bench press coupled with deadlifts as a superset.

Do not underestimate the effectiveness of these sorts of upper/lower body supersets done with heavy weights and a high intensity for building muscle mass.

These are mainstays of almost any effective workout program -- caloric intake can simply be adjusted whether your purpose is fat burning or gaining muscle mass.

3. Eat clean with quality whole foods... REAL foods rather than highly processed over-hyped supplement powders and bars.

The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are greatest assimilated by the body from real whole food such as eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc. rather than from processed protein powders, chemical-laden bars, and food replacements.

Forget about the hyped up workouts in the muscle mags that only work for pro bodybuilders or people on steroids. Forget about the over-hyped supplement "stacks" that pay the bills for almost every muscle mag... Instead, make these suggestions in this article part of your lifestyle, and you will see muscle gains and a leaner, ripped body like you have never seen before!