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FitnessFreek

Building mass and losing fat are contradictory for your body and it doesn't work as good as you would like. You have to do one and then move on to the other, in a bulk, cut fashion. You can do a zig zag diet, ie cut on days you don't workout and bulk on workout days, but the results are limited.

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aaliyahadams

I found some building factors:-
Use free weights for all heavy sets
Utilize compound movements
Find areas of improvement
Experiment to find your best mass building exercises
Avoid injury
Utilize optimum sets
Don't count exercises
Perform optimum reps
Flirt with maximums
Eat red meat

tibis

After 30 years in gym I find out that there is only one routine - developed by Vince Gironda - 8x8 . But there is one big problem that limited ordinary people - pain. Pain must be your closest friend.

Gerry22

if you can gain muscle without any accompanying fat gain, you will reduce your body fat percentage. However, the reality is that when you work the math, the impact of gaining muscle mass is minuscule approaching irrelevant, especially compared to the impact of actually losing fat through diet/activity.

To illustrate this, let’s consider an average lifter who is 170 pounds with 15% body fat. As I showed in Body Composition Calculations, we can determine the total amount of body fat (in pounds) that this person is carrying by multiplying their weight by 15% (or 0.15). So our lifter has

170 pounds * 0.15 = 25 pounds of body fat and 145 pounds of lean body mass. We don’t actually need the lean body mass number for any of the calculations I’m going to do.

Let’s look at how much of an impact gaining pure muscle mass has in terms of changing body fat percentage. For these calculations, I’ll assume that the lifter is gaining 100% muscle and no fat; please note that this is not usually a good assumption. But it makes the math easier.