Focus on Mass Building Exercises
There's no way around it -- to gain muscle you have to hit the gym and you have to hit it hard. So where do you start?
Begin with specific muscle building exercises that'll pack on mass. Do exercises that'll work at least two muscles groups at once. These include squats, bench presses, dips and chin-ups. Perform the exercises to failure. That means using a weight that -- after 8-12 reps -- you simply can't do anymore. Concentrate on proper form. Don't jerk and swing through the movements, risking injury. Instead, put your muscles through their full range of motion for maximum impact [source: Muscle Building Programs].