How to build muscle mass fast and easy

• DON'T TRAIN MORE THAN ONE HOUR

Be sure that you are focusing on keeping the intensity high rather than making the workout too long . There have been a lot of  studies that showed how awful things happen in your hormones after training hard for more than an hour. in addition, when trying to gain weight, you should be training harder not longer.

• EATING GOOD QUALITY FOOD

Your body is pre-programmed with your genetic disposition. in your case, you have a very fast metabolism that burns calories really fast. So even if you might eat 3 or 4 meals a day, and even if they are high in calories, your body is going to burn them very quickly. but even you should focus on having 5-6 meals a day spaced 2-3 hours apart so that your body is constantly being provided with food to metabolize and build muscles.

• DON'T RELY TOO MUCH ON SUPPLEMENTS 

Some supplements do work like magic but a month later you WILL lose pretty every gains you made but the supplements that will make real lasting gains are "protein powders" and " whey protein".

• NOT GAINING WEIGHT? EAT MORE.

This what i hear too much 'No matter what I do or what I eat, I can't gain weight'. But fortunately you are dead wrong.  Most people think they are eating a lot but maybe not enough.Most times, you should re-evaluate your diet and be concerned in more calorie dense foods. Remember: eat more if you are not gaining.

• CHANGE YOUR REPETITION RANGE EVERY 3 WEEKS.

 I would suggest changing the rep range every 3-4 weeks to avoid plateaus. Changing the rep range will make your body adapt to the new stress so that your body gets shocked to build muscles.this is a better tactic than adding more sets and more work in your routine.