There are three factors you need in order to build up muscle and they are:

- Resistance trainings - Nutrition - Enough rest

By lacking any of the factors, your muscle growth will not happen or maybe at a very slow rate. To build up muscle is really not a hard thing to achieve if you know your basic fundamentals well.

Being committed and knowing your basic fundamentals is very crucial. Bodybuilding is not a part time commitment - you cannot workout for 12 weeks and take another 12 weeks off.

Instead of associating muscle mass with time and efforts, some use the old saying that "they got good genes" belief. Most of the time, I think it isn't about mixing up the facts but rather they have this sort of mindset in their heads that anyone who is big muscle mass has had some sort of good genes and lucky.

It's somehow true that with good genes, it does help when muscle building is concerned. However, with the right application of the appropriate fundamentals, training methods, proper nutrition and adequate recovery - anyone including you can build up muscle mass in as short as 10 weeks.

You need resistance trainings to build up muscle progressively. Resistance trainings or pumping iron will damage your muscle fibers and your body's way of overcoming the stress is to repair itself and gets stronger.

With proper nutrition especially protein and sufficient rest given to the body, the damaged muscle fibers will be repaired and new ones would be generated. Thus, the end results are gaining bigger and strong muscle.

The most effective way to build up muscle is to make sure your body never goes hungry. This is why during the "building muscle" phase; I have to eat 6 small meals with 2-3 hours interval daily.

A well balanced and high protein diet is very essential if you are serious about build up muscle mass in the shortest time possible. It is recommended that you take 1.5/kg of protein of your bodyweight daily. Let's say if I'm weighing 70kg, I would need about 105grams of protein daily to help build up muscle and maintain.

As you would be training at least 2-3 times a week, you should also get at least 8 hrs of uninterrupted sleep daily to facilitate the recovery and assist the muscle building process. Without adequate rest, it would hindrance your progress of building up muscle definitely.

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