Gain Xt You need lots of protein in order to build muscle. Muscles are made from the building block of protein. If you fail to get enough protein, you will not gain muscle mass very quickly. You'll want to choose low-fat protein options for two of your main meals as well as one of your snacks each day.Every muscle building routine should contain three classic exercises. This trio of exercises includes dead lifts, bench presses and squats. This type of exercise will help you develop your bulk and strength as well as condition your body. Add variations of these exercises to your usual workouts.