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Have you ever questioned how the professionals get so massive? Mass is no mystery. It is the straw that stirs the drink in the sport of bodybuilding. To save you time and trouble, here are 10 tips to jumpstart anabolism and generate a positive nitrogen balance – to pack on muscle mass, you need to absorb more nitrogen by the use of protein and training than you excrete through the natural metabolic process.
1. Get good information that pertains to your EXACT situation and objectives. The problem most people have is lack of correct information. You might be motivated and doing things, but your energy is wasted on imprecise dieting and training information. If you’re a hard gainer, don’t look for guidance from people who have never had a weight gain problem.
2. Use free weights for all heavy sets. As intense as some machines might feel, they do not engage as many of the ancillary muscle areas as do free weights and consequently do not build as much compound mass.
3. Emphasize the negative. Muscle enlargement is the logical side effect of muscle contraction. A great deal of importance is placed on the concentric stage of a lift where the muscle shortens as it contracts. But the stretching of the muscle during the eccentric, or negative, stage where the muscle gets longer while sustaining tension can directly cause muscle hypertrophy, too.
4. Eat lots of good, clean food. Let’s face it, more calories = more mass, period. It is very important to have sufficient calories to build muscle with. You want good, wholesome calories like those found in plain, sensible foods such as potatoes, rice, oatmeal, beans and yams. Dairy products, sugars or fats should not be a significant part of your meals.
The perfect mass-building proportion of nutrients calls for a daily diet of 30% proteins, 55-60% carbohydrates and 10-15% fats. The first step in working out a successful mass-building plan is to purchase a diet guide that will help you to verify the macronutrient breakdowns of the foods you consume. It should also give the specific calorie count per serving.
5. Eat at least five times per day, every two to three hours. If you want to drive muscle enlargement to abnormal levels, you must keep your system flooded with amino acids and glycogen from protein and carbohydrate sources, in that order. You never know when your body will need these valuable nutrients. What’s more, not eating every few hours can signal the starvation system to kick in, which alerts your body to start consuming its own muscle tissue.
Ninety-nine percent of people who call themselves hard gainers are really just under-eaters. You need to eat often during the day to build maximum muscle mass. When you want to build maximum muscle mass you should aim to eat 1.5 grams of protein and 25 calories per pound of bodyweight each day. Protein drinks are a great way to get additional protein and calories in your diet.
6. Follow a good training schedule. Okay, you’re stuffing all those calories down your throat – now how do you keep it from all turning to fat? By training hard – not long, not elaborate, not difficult, and by all means not going through the motions – but rather by training intensely. Keep your workouts under an hour. Don’t attempt to train the entire body at one time, and break up your workouts.
7. Increase rest intervals during training. Taking time to have a rest between sets permits instant recovery within the muscle. That will allow you to workout with heavier weights. It’s incredibly simple – heavy weights equal more mass. You should rest for no less than two minutes, but no more than three minutes, after each set.
8. Drink more water. You must drink a lot of water to ensure that your muscles stay hydrated. Dehydration can occur easily if you train hard. Drinking enough water will assist in swiftly taking away toxins from the body, and it will also add to your vascularity. Protein creates metabolic waste products that must be dissolved in water.
9. Use proper technique. The majority of weight-training injuries are connected with bad exercise technique. It is essential to maintain correct form when you begin to build muscles so that tissues can move in the right direction and grow properly. Begin with a lower weight and make sure that the form is perfect. Respect the integrity of the exercise and drop the last rep if it cannot be completed with good form.
10. Ensure that your workouts don’t clash with each other. For instance, if you do lower back the day before you do legs, you will have plenty of trouble doing squats because your lower back is required. So if you don’t put you workout schedule in order properly you will have to take heaps of extra days off.
Workout For Mass
Note: do a short warm-up set between each exercise with roughly 50% of the weight you will use for the main working set.
Squats - 1 x 8-10 reps
Leg extensions – 1 x 8-10 reps
Leg curls – 1 x 8-10 reps
Dumbbell pullovers – 1 x 8-10 reps
Barbell overhead shoulder press – 1 x 8-10 reps
Seated rows – 1 x 8-10 reps
Bench press – 1 x 8-10 reps
Barbell bicep curls – 1 x 8-10 reps
Triceps extensions – 1 x 8-10 reps
Weighted pull-ups – 1 x 8-10 reps
Weighted dips – 1 x 8-10 reps
Standing calf raises – 1 x 8-12 reps
Abs – 1 x 10-15 reps
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