What are the essentials for gaining a lot of mussle (mass), in a short ammount of time?

Answer 1

Get plenty of sleep. Eat properly. Learn to properly perform exercises for each muscle group. Find a weight to perform each exercise where you can do at least 4 repetitions, but can't do 7 reps. Drink a fast digesting protein and carbohydrate shake right after the workout. Here is a calculator to figure out what it should contain:
http://www.abcbodybuilding.com/pwcalculator.php

Read some of the following:
http://www.ast-ss.com/training/training_intro.asp
http://www.abcbodybuilding.com/frontnutrition.php

Answer 2

During a hardcore workout nutrients are drained from your body, and muscle wasting hormones are off the charts! Both of these factors are destructive to your dreams of massive muscle growth. The goal of a post workout shake is to replenish the fuels lost from your workout and to stop muscle breakdown. Most importantly to provide the fuel you need for freaky muscle growth.

Water and Electrolyte Replenishment

A dehydrated muscle is a weak muscle. Your ability to crank out heavy weight will severely suffer if you are dehydrated. Proper hydration is critical to gaining size.

Another vital variable is electrolyte replenishment. Of particular interest is replenishment of the electrolyte sodium.

If your post workout shake is lacking sodium, rehydration is dramatically delayed.

This is obviously not conducive for growth, or performance. Your post-workout shake must contain both proper amounts of water and sodium.

Glycogen Replenishment

Glycogen is the storage form of the carbohydrate glucose. As exercise intensity increases, your body has a greater reliance on carbohydrates; particularly, muscle glycogen.

Resistance training is highly dependent on glycogen stores. This is why glycogen replenishment is an essential component of post exercise nutrition. You need to consume both carbohydrates and proteins post exercise to optimize glycogen replenishment.

Nutrient Timing—The Window of Opportunity

There is a short window of opportunity post exercise, in which glycogen replenishment and protein synthesis is optimized. If you wait to long to consume your post workout shake, this window of opportunity will be gone.

Protein Intake

Post workout, you must consume 0.22 grams of protein per pound of body weight no matter if you are cutting or bulking.

Optimal Carbohydrate Intake

Bulk-up:

* 5 grams of carbohydrates per every 10 pounds of lean body bodyweight.

Cut-up:

* 2.5 grams of carbohydrates per 10 pounds of lean body weight.

Lean body fat is your bodyweight after you have subtracted your body fat percentage.

* If carbohydrates are not consumed in a timely manner post exercise, glycogen replenishment is hindered.
* If you do not consume protein immediately after a workout, performance, protein synthesis, and ultimately, muscular hypertrophy, will be delayed.
* You must taper the post workout solution over 45-60 minutes. This will maximize nutrient absorption and decrease fat gain

Answer 3

Weight bearing exercise