a typical or current diet for a normal person is very far from what which is an optimal diet for a bodybuilder, they are completely different things exercises to increase muscle mass when the goal is the increase of muscle mass should be used only exercises of volume type isolation exercises like the triceps, the curls with cable kicks or crosses between pulleys are exercises that work mostly insertions and origins of muscle, but these are smaller areas of the muscle, so working them, provide shape and muscle detail but they contribute very little to increase its volume.For a muscle to acquire volume must develop his central campaign or zone media, which sometimes call the belly of the muscle, for this reason, basic or compound exercises are ideal for this purpose, since they constitute a series of movements that allow the use of heavyweights who work directly on these areas.Some of these are: Prensas banking rowing with bar shrink the funds sit-ups dominated rowing neck torn from power the prensas after nape with heavy dumbbells Curls with bar presses limits the number of repetitions, series and exercises. When these trying to gain muscle weight you should know move between that fine line which separates the hard workout and relaxation. You have to do enough work to stimulate muscle growth, but not too much because then the body will not be able to recover from the last session, repair their structures and grow before tackling the next session in the gym. It is therefore essential to limit the number of exercises for each group to only two and at the same time limit the series to no more than 4 or 5. Four for small groups and five for the large. Biceps, triceps, twins and femoral will receive four sets per exercise and quadriceps, trapezes, back, shoulders and chest are groups that can tolerate five sets per exercise.