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Build a Mass of Muscle by Specializing on These Key Muscle Groups If you are a hardgainer, or you just haven't been gaining the muscle mass that you are striving to achieve, you may be leaving out some key exercises. If you look at any successful bodybuilder or weight trainer who trains to build a mass of muscle, you may notice that they spend a lot of time and effort in two main areas of their workouts: leg and back exercises. How to Build Muscle Size Like the Old Timers From around the fifty's through the seventy's, we can learn a lot of solid information on how to build muscle size as well as gaining weight from the old-timers. There was a lot more common sense and simplicity when it came to weight training workouts for muscle mass.