Build Muscle: The Ultimate Guide to Gain Muscle Mass
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Build Muscle: The Ultimate Guide to Gain Muscle Mass

Build muscle & get big. Gain 10-40+lbs of muscle mass, get stronger, gain confidence, and redefine your genetics.
3.4 (89 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
13,851 students enrolled
Created by Jack Wilson
Last updated 12/2016
English [Auto-generated]
Current price: $10 Original price: $200 Discount: 95% off
5 hours left at this price!
30-Day Money-Back Guarantee
  • 2 hours on-demand video
  • 1 Article
  • 4 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Gain 20, 30, 40+ pounds of lean muscle mass
  • Increase your muscular strength by 50-150%
  • Add inches to your biceps, triceps, and shoulders.
  • Gain lean, sculpted muscle in their goal areas: arms, chest, back, shoulders, legs, etc.
  • Construct your own effective mass gaining workouts and workout program
  • Get ripped and massive like a super hero
View Curriculum
  • Gym membership
  • Comfortable workout clothes and shoes
  • Crock pot or Slow Cooker

*Join Udemy's FASTEST GROWING course on Building Muscle

*Over 10,000 successful students

All your life have you...

  • Been picked on for being too skinny or stick-thin?
  • Intimidated by others who are bigger and stronger than you?
  • Felt small or weak?
  • Worried about defending yourself or standing up for yourself in a fight?
  • Lacked the strength to help your friends move furniture or equipment?
  • Been overlooked in romantic relationships because of your frail body type or build?
  • Lacked confidence in your current relationship because of how you look?

If you answered YES to one, any, or all of these questions, this course is just for you. You don't need to be concerned, intimidated, weak or self conscious any longer. You can start building the muscle that you have always wanted RIGHT NOW!

***If you have been dying to

  • Get bigger and put on some muscle
  • Gain 20, 30, 40+ pounds of muscle mass
  • Build self-esteem and confidence
  • Get stronger
  • Look ripped and intimidating
  • Get respected, admired, and complimented by others
  • Gain more self respect

By enrolling in this course, you are about to transform your body and your life forever. You are going to break the walls of your genetic potential, and unlock size and strength that you never thought were possible.

Gaining muscle is awesome because it's all about looking big and feeling great, but it is so much more than that as well.

What You are Getting in this Course

In this course you are going to be getting full lifetime access to..

  • How to stay lean while building muscle mass
  • The ONE THING You Need to gain serious muscle
  • The complete list of mass gaining super foods and the diet that will transform your body forever
  • Your biggest enemies in gaining muscle mass
  • Simple diet hacks to optimize muscle development
  • The Secret Weapons to Enhanced Muscle
  • The best exercises for gaining muscle mass
  • Your Personalized Mass Gaining Training Plan
  • How to create your own muscle building workouts

So how do you get ripped and build muscle without spending THOUSANDS of dollars on... 

  • A gym membership $40-$149/month
  • Fitness classes $180-$349/month
  • Personal training: $60-$100/session. Typically at 2-4 sessions per week
  • Semi-private training: $20-$40/session. Typically at 2-4 sessions per week

See how this can all start to add up? Don't get me wrong here, I believe that your health is absolutely worth it. Treating your body right with the proper diet and exercise program is not only a means of losing weight, getting a ripped physique, and showing off your six pack abs.

Exercise and eating right can save you tens or HUNDREDS of thousands of dollars of the years on doctors appointments, physical therapists, medications, and even surgeries.

Also, if you find that this plan does not work for you, I want to make sure you find the plan that does. Try it out for 30 days, and if you aren't satisfied get 100% of your money back, guaranteed.

You can try this course at no risk, and potentially enroll in something that will change your body, confidence, and self-perception for the rest of your life.

My Clients and Personal Experience in Mass Gaining

My first client of all-time, was a friend of mine who was underweight, unhappy, and under-confident in the way he looked and felt. He said that he felt weak, insignificant, and really self-conscious. He said that he was hungry for change, and he wanted me to train him.

In four months, this same client gained almost 25 pounds of muscle mass and radically changed his life. From a broken shell of a man with a lowered head and a thin frame, I watched a muscular, confident phoenix emerge.

He started getting compliments like "Wow! You look great" and "What have you been doing the last few months?" "How can I look like that?" "How have you gained all that muscle?"

I watched life spring into him. This transformation made me realize that gaining muscle is more than just getting bigger and stronger. It isn't just about being respected, intimidating, or getting people to notice you.

*It's about breaking mental and physical barriers, redefining your genetic potential, building confidence, and building a better existence.

Don't put off your life for another minute.

You could spend thousands of dollars on personal training sessions and dietary consultation to gain the muscle that you want. At the end of that though, you aren't going to know why or how you got there.

You will walk the path to muscle mass without ever knowing exactly what you were doing to get there. Those professionals will make you dependent on their recurring service to get you where you want to be, and keep you there

You will fall off track, lose that mass, regain your old habits and go back to square one.

***So why is this course on gaining muscle mass different from other fitness solutions?

With this course, you are getting the total package and 100% life-time access for a one time purchase. That includes any and all additions and updates that I will make to this course to enhance your muscle mass.

You are not just going to get the results you want. I am going to teach you why and how you got there so that you are going to be an expert on your own. With this course I am giving you all of the tools, knowledge, and experience you need to succeed on your own.

Click "Take this course" to get started on building the body of your dreams and transforming your life forever.

I can't wait to hear about your results. See you on the inside!


Who is the target audience?
  • Individuals who feel helpless or inadequate by their lack of physical size and strength
  • Anyone who has ever been made fun of or picked on for being skinny or stick thin
  • People who are afraid that they might not be able to defend themselves in a fight
  • Guys who want to look big and ripped like Dwayne Johnson, Chris Hemsworth, or Hugh Jackman
  • Anyone who has been struggling to gain muscle or put on weight
  • Men who want to gain confidence, energy, and positive influence
Students Who Viewed This Course Also Viewed
Curriculum For This Course
48 Lectures
How You Are Going to Get Bigger Muscles...
5 Lectures 14:39

Here are some of the most common reasons that you have been dying to get bigger, and some other less common reasons of why gaining muscle mass can transform your life.

Preview 02:04

Everything that is included in this course that is guaranteed to get you the muscle mass that you want.

  • Exactly how to eat to gain muscle mass
  • The supplements that will take your muscle to the next level
  • How to balance your nutrients to gain the best quality muscle mass
  • Manipulating nutrient timing to enhance your muscle gaining ability while limiting your fat gain
  • And more...
Preview 02:34

A short and simple list of everything that you will need to complete this course. Some of these items include:

  • Comfortable workout clothes and shoes
  • A a water bottle
  • A gym membership
  • Lifting gloves (optional)
  • And a great attitude!
Everything You Will Need for this Program

These 4 F's are the principles that will drive you through this course, and will serve as the foundation for you to gain 20, 30, 40+ pounds of functional muscle.

Without dedication, persistence, and being enable to enjoy the process of gaining muscle, you are going to be more likely to fail than to succeed. These 4 principles will drive you forward in gaining quality muscle mass so that you can succeed and break through any plateau.

Preview 07:48

Disclaimer for this course
1 page
Feeding the Beast: How to Eat Like the Hulk to Gain Lean Mass
9 Lectures 43:04

Addressing one of the most commonly asked questions by anyone who is aspiring to gain muscle mass: Can you stay lean while building muscle?

IMPORTANT! Can You Stay Lean While Building Muscle?

For modifying your body in any way that you would like, here are some extended free resources that I have that you can use anytime. I update these profiles constantly with new information to help you reach your goals in gaining muscle and getting ripped.

BONUS: Free Resources for Gaining Muscle and Burning Fat
1 page

Welcome to your new job! Gaining muscle mass has wide array of components, but the most important is what, when, and how you are eating.

Preview 08:32

Here is a basic list of some of the absolute best foods that you can be consuming in order to gain quality, lean muscle mass.

Mass Gaining Super Foods

What is nutrient timing and why is it so important?

Mastering Nutrient Timing for Bigger, Leaner Muscles

Some of the obvious and sneaky enemies that you will be facing in your muscle mass gaining program.

Preview 08:04

One of the most effective eating methods that I have tested to date, to make sure that you gain a ton of muscle mass while minimizing fat gain.

Simple Diet Hacks to Optimize Muscle Development (Nutrient Cycling)

Calculating Your Numbers for OPTIMAL Muscle Gaining

Calculating Your Numbers for Optimal Muscle
5 pages
The Supplements That Will Take Your Gain to the Next Level
1 Lecture 02:07

Here is a list of some of the secret weapons (natural supplements) that I use to increase my gains.

The Secret Weapons to Enhanced Muscle
The Official Mass Building Training Plan
6 Lectures 17:46

In choosing to gain muscle mass, you have selected one of the most difficult and most rewarding challenges in the health and fitness world.

This is the mindset that you will have to embrace in order to accomplish your goals, shatter your plateaus, and break down any barriers that stand between the you of now, and the you that you have always wanted to be.

The Mass Mindset for Working Out

A list of the most effective exercises for gaining muscle.

The Best Types of Exercises for Gaining Muscle Mass

The secret formula for exactly how to build your own mass gaining workouts. Giving you the precision knowledge, tools, and process that you need to create safe and effective workouts.

See attached for the downloadable PDF for how to build your own mass gaining workouts.

How to Build Your Own Mass-Gaining Workouts

The amount of rest you take between sets is CRUCIAL for giving your muscles just enough time to recover. If you rest too little, you will fatigue too quickly, miss you repetition goal, and burn out. If you rest too much between sets, you fail to reap the benefits of muscular hypertrophy (gaining muscle mass).

Resting Between Sets

Here is your official mass gaining training program! Keep your eyes open for updates to this lecture, and I will also be adding more options for mass gaining programs for this course.

*See attached for the mass gaining training program and your all-in-one PDF on how to gain muscle mass.

Your Mass Gaining Training Plan

Running sprints after your workout is a great way to...

  • Keep your heart healthy, without eating through your lean muscle (like long duration cardiovascular exercise can do.
  • Help you minimize fat gain while you are building lean muscle.
  • Recruit your explosive performance, Type II muscle fibers which will help you build lean muscle and anaerobic endurance.

I recommend doing sprints after your workout 1-3 times per week for 5-20 minutes.

See attached for details on how to sprint after your workout.

The Truth About Cardio and Gaining Muscle
The Perfect Mass Building Exercises
15 Lectures 04:35
Dumbbell Shoulder V Front Raise

Bent-over Dumbbell Shoulder Fly

Barbell Bench Press

  • Lay your back flat on the bench and plant your feet firmly on the floor, with your heel under your knees.
  • Place yourself under the bar so that the bar is just directly at or just above your nipple line.
  • Grip the bar at about shoulder width apart or just wider than shoulder width.
  • With your palms facing up while gripping the bar, rotate your palms up toward the ceiling.
  • Dismount the bar from the rack by pressing up.
  • Lower the bar until your elbows are about at a 90 degree angle, right at or slightly above your nipple line.
  • Drive your heels into the ground, and press the bar up toward the ceiling to fully extend your arms.
Preview 00:12

This should be performed similarly to the barbell chest press. Here are the differences.

Dumbbell Chest Press

  • Setup: Sit down on the bench, resting your dumbbells on your thighs.
  • Roll back slowly on the bench so that your back is flat, and rest the dumbbells on your chest and the fronts of your shoulders.
  • Rotate your elbows out slowly and under control, while you press your dumbbells toward the ceiling to fully extend your arms.
  • Make sure that the interior dumbbell heads are facing each other
  • Bend both of your elbows to about a 90 degree angle, then press each dumbbell back up toward the ceiling, so that your fists are directly above your shoulders.
Preview 00:16

  • Dumbbell Chest Fly
    • Lie down on the bench. Have your arms slightly bent, so that your hands are facing each other while gripping the dumbbells.
    • While keeping your elbows slightly bent, slowly lower your dumbbells to the outside of your chest until they are at chest level.
    • In a slow and controlled manner, press the dumbbells back to the starting position.
Chest Press & Dumbbell Chest Fly

How to Complete a Proper Barbell Row

  • Start this movement standing straight up with your feet shoulder width apart. Grip the bar underhand so that your palms are facing out, at about shoulder width apart.
  • Bend over slightly, bending at the knees, and keeping your back straight.
  • Bend your elbows and pull the bar toward your torso, so that the middle of the barbell comes between your belly button and sternum.
  • Lower the bar to fully extend your arms.
Preview 00:15

How to Complete a Proper 1 arm bent-over row

  • Start this position with one knee and the same side hand positioned comfortably on a bench.
  • Your other foot can be placed behind your hips, stable, and on the ground with your weight in your toes. That same side hand is holding your dumbbell off of the floor, beside the bench.
  • To set up the movement, straighten your back straight, and make sure your back and shoulders are parallel to the ground.
  • Bend at your elbow to pull your dumbbell up toward your chest, and slowly lower it back to the starting position.
Preview 00:09

How to Complete a Proper Dead-lift

  • Start standing straight up with your dumbbells or barbell gripped tightly. Your feet should be about shoulder width apart
  • While keeping a straight back, hinge your hips backward and slide the weight along the front of your body.
  • Keeping a flat back and neutral spine, push your hips back under control and bend at your knees to lower the weight to or near the ground.
  • Slowly PULL (*do not jerk the weight off of the ground) the weight from the lowered position, back to the starting position, bringing the weight along the front of the body.
  • Drive the hips forward and stand up straight at the top of the movement, as you did in the beginning.
Barbell Dead-lift

How to Complete a Proper Lunge

  • Begin this exercise from a standing position.
  • Keep your chest forward and shoulders rolled back.
  • Step one foot back behind or in front of the other, bend your knees and bring your rear knee to the floor (or as close to the floor as possible).
  • When you are in the lowered position, both of your knees should be at 90 degree angles.
  • Your shoulders should stay directly above your hips throughout the entire motion of this exercise.
  • The weight in your front foot should be focused in the heel.
  • Bring yourself up by driving your hips forward, and using the strength of your front leg to bring you back to the standing position.
  • Do NOT jerk your shoulders forward to help yourself rise.

How to complete the proper dumbbell tricep extension.

  • Hold the dumbbell by one of the ends, behind your head
  • Keep your elbows as close to your head as you can.
  • Fully extend your arms overhead, but make sure the dumbbell doesn't hit you in the back of the head.
  • Lower your dumbbell to the starting position.
Dumbbell Overhead Tricep Extensions

How to Complete a Proper Squat

  • Begin this movement standing straight up with your feet at shoulder width or slightly wider than shoulder width
  • Hold your dumbbell or kettlebell in the goblet grip position with your hands on the side.
  • While keep a straight back, press your chest forward and roll your shoulders back--- push your hips back and bend your knees so that your knees DO NOT go in front of your toes.
  • Keep your weight placement back in your heels, NOT your toes. This will ensure that you keep your knees at a safe placement.
  • If you are able, lower your hips so that you make a 90 degree angle at your knee. If you can't get to 90 degrees, go as low as you can comfortably.
  • Under control, drive your hips forward and straighten your knees so that you come back to the starting position.
Goblet Squat

How to Complete a Proper Back Squat

  • Get underneath the bar while it is mounted on the rack.
  • Make sure that your legs can almost be completely straightened before lifting the bar off of the rack.
  • Place the load comfortably across the back of your neck and shoulder blades. If you need extra padding for comfort, use a bar wrap or towel around the bar, where is rests on your neck and shoulders.
  • Stand of to bring the bar off of the rack, and take one step back to clear your squatting area.
  • Begin this movement standing straight up with your feet at shoulder width or slightly wider than shoulder width
  • While keep a straight back, press your chest forward and roll your shoulders back--- push your hips back and bend your knees so that your knees DO NOT go in front of your toes.
  • Keep your weight placement back in your heels, NOT your toes. This will ensure that you keep your knees at a safe placement.
  • If you are able, lower your hips so that you make a 90 degree angle at your knee. If you can't get to 90 degrees, go as low as you can comfortably.
  • Under control, drive your hips forward and straighten your knees so that you come back to the starting position.
Barbell Back Squat


  • Use an underhand grip to grip the bar at shoulder width or slightly wider than shoulder width apart.
  • Pull your chin above the bar, or get as close as you can.
  • Slowly and in under control, lower yourself back to the starting position.

Form and Technique

  • Grip the barbell at about shoulder width apart
  • Keep your elbows tucked to your side
  • Without jerking your upper body or arms to use momentum, fully contract your biceps and bend your elbows so that the barbell comes toward your chest.
  • Fully extend your elbows to lower the barbell back to the starting position.
Barbell Bicep Curl

Form and Technique

  • Grip the dumbbells at the center
  • Keep your elbows tucked to your side
  • Without jerking your upper body or arms to use momentum, fully contract your biceps and bend your elbows so that the barbell comes toward your chest.
  • Note: You can grip the dumbbells so that your thumb OR the heel of your palm is facing your shoulder.
  • Fully extend your elbows to lower the dumbbells back to the starting position.
Dumbbell Bicep Curls
In Closing
1 Lecture 05:10

Thank you so much for enrolling in this course, and congratulations on completing it! If you need absolutely anything while moving forward with your mass gaining program, do not hesitate to ask. Feel free to send me a personal message or post in the discussion section anytime, and I would be more than happy to answer your questions and/or create additional lectures to help you.

I want to hear about your progress! Please send me messages and let me know how the program is going and how your progress is coming along. Remember that YOU are the next mass gaining success story. Don't forget that.

If you enjoyed this course, I would love for you to give me an excellent review so that I can continue to help others transform their lives with health and fitness. I would be incredibly grateful for your support in creating more tools, courses, and programs like these to enhance the lives of others like you.

Thank you!


Congratulations and THANK YOU!
Bonus Content
11 Lectures 20:02

As a rule of thumb for gaining muscle mass, I have personally seen my best results in eating 1.25-1.5 grams of protein per pound of body weight. You will find a ton of different recommendations out there that range from 1x to 2x+, but in the end, you should test different macronutrient balances and see what works best for your body type.

NEW! How much protein I eat to Build Muscle

The one thing that you ABSOLUTELY NEED to gain quality muscle mass, is not the first thing that you would expect.

Preview 01:33

Do you need to incorporate cheat days in your mass gaining program?

Preview 01:09

Crockpots or slow-cookers are excellent for gaining muscle because it saves you hours of time in the kitchen. Since feeding is going to be one of your biggest commitments in gaining muscle, we want to...

  • Minimize the time that you have to spend in the kitchen
  • Maximize the amount of great tasting food that you can make
  • Use the rest of your time to focus on eating, training, and recovery

With crockpots you can prepare massive quantities of excellent tasting food with a minimal amount of invested time and cooking know-how.

Here's a link to my Pinterest board which includes over 100 free recipes that can help you build muscle mass.

Why Crockpots are Great for Building Muscle

One of the biggest mistakes that you can make when gaining muscle isn't necessarily what you would think. Many of us make the mistake of chasing too many goals at once, instead of just focusing on one goal at a time. This is typically an inefficient and ineffective training method that will make sure that you do not get to ANY of those goals.

The best thing that you can do to overcome this stalemate, is to focus on one goal at a time. In your case, focus on gaining muscle mass and nothing else. See what kind of results you can get in 3, 6, 9, or 12 months when dedicating yourself solely to building muscle.

The BIGGEST Mistake You Can Make When Building Muscle...

If you want to gain muscle mass but don't have time to go to the gym 4-6 days per week, you are just in luck. I have successfully trained clients who have gained 20+ pounds of muscle mass by only working out 3 days per week.

The key with this program is train every major muscle group in the body 3 times per week (Mon., Wed., Fri.), while focusing on eating, resting, stretching, and recovering for the other 4 days of the week.

See the attached downloadable PDF document of this program to get started on your 3 day per week, mass gaining training plan.

Build Muscle in Just 3 Workouts Per Week

I had a student request to me recently to add a visual of the seasonings, spices, and sauces that I use to make my healthy meals taste incredible. Here's a sneak peak at what I stock my spice cabinets with to make every meal taste delicious.

20 Ways to Make Mass Meals Taste AWESOME

Why adding 4-10 minutes of sprints at the end of your workout can be one of the best solutions to prevent fat gain and preserve lean muscle.

NEW! How to Prevent Fat Gain When Building Muscle

Simple prescription for enhanced calf growth.

Do three sets of single calf raises (on each leg) every day for 2 weeks. For your reps, they need to be perfect. Stand on one leg, push from the ball of your foot and raise your heel off of the ground. Hold for 2 seconds. Then lower your heel. Stop when you hit the point where you are too tired to continue, or your technique goes bad (bending your knee).

Work to your max on each set. Your goal for each set is to get to 20 perfect reps on each leg by the 2 week mark. You can break up your sets throughout the day. I recommend doing one in the morning, one in the afternoon, and one in the evening.

If you aren't at 20 reps on each leg within two weeks, repeat for another 2 weeks.

How to Get Monster Calf Muscles

It has been often held that there is a magic anabolic window that you NEED to get between 30-40 grams of protein within an hour after you finish working out. Recent research has shown that is NOT the case, and here's why...

Notes on Protein Timing

About the Instructor
Jack Wilson
4.2 Average rating
2,138 Reviews
77,981 Students
20 Courses
Personal Trainer and Transformation Specialist

Why are 70,000+ students enrolled in my Udemy courses?

1) I love my field, and I love helping others with it even more! All of my courses have been built based on my students needs and frequently asked questions. 

2) You can start one of my courses TODAY and start seeing results be as soon as next week!

3) If you apply the principles, diets, 

► Take one of my courses to check it out for yourself! ◄

About Jack Wilson

*Featured in Men's Health Magazine

*Jack is a CPT (certified personal trainer) with 10 years of experience in the health and fitness industry. He was formerly almost 50 pounds overweight, before choosing to pursue a healthier lifestyle transformed him. Since then, he has passionately dedicated his career toward helping others redefine themselves by making healthier decisions. Losing that weight has changed every aspect of how he lives, for the better. Jack continues to use his story coupled with his health and training expertise to train hundreds of successful clients in person, and thousands online.

"I've gone from being really fat to skinny fat, and everything in between. I know I'm not the most ripped guy on the planet, but I've worked relentlessly to get to where I am today." -Jack

Recent Accomplishments: Got 6 pack abs last year, and recently gained 30 pounds of muscle.

Elite Udemy Instructor

  • -20 highly rated, premium courses in full HD
  • -Over 60,000 happy and successful students enrolled, and growing
  • -700 positive reviews, and counting
  • -New content added every month
  • -Content creation based on student need (*send me a message or post to the discussion section in any of my courses and I will create new content to help you toward your goal)

Enroll now to...

  • -Lose weight
  • -Incinerate body fat
  • -Build Lean, fat-burning muscle
  • -Shrink your waistline
  • -Take control of your hormones
  • -Elevate your focus, energy, and productivity