As much as possible to gain muscle mass fast

 First of all, you need a clear timetable for training. The most convenient and effective is the separation of all the muscles in four groups: chest and triceps, back, shoulders and biceps, and legs and abs. Each group should train in a separate training day. The optimum gap between training days is an interval of one to two days, depending on the intensity of the previous exercise.

Keep accurate records of your working weights. It is necessary to assess progress and set the operating weight on the next workout. On how exactly you will choose the operating weight, depends on the success of training, in your best interest to make it most effective.

Do each exercise accurately, without any auxiliary movements. Violation of art at best fraught underutilized muscle group, and in the worst case - injury. If you doubt the correctness of exercise, consult your coach for advice.

Spread on each workout "full." Do not deviate from the planned schedule, train with maximum efficiency. As mentioned earlier, the more intense your training runs, the greater the load will get your muscles.

Watch for body burden and avoid overtraining. If you feel any muscle group is still not restored, transfer the workout the next day, but no more. Remember that the minimum gap between workouts should be equal to one day.

In order to ensure the rapid growth of muscle, your body has to get enough protein. The optimal way to get enough protein is to use sports drinks.

Every day you have to sleep eight to nine hours. This is required for recovery. Remember that muscle growth does not take place in the gym and during the holidays, so no matter what the circumstances, observe your sleep schedule.