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Top 10 Mass Building Tips

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Top 10 Mass Building Tips | health | diet | food | exercise |

Building up body mass does take work and time. So you want to make sure the time, energy and effort you put into mass building is effective.

There are a few things that you may not be aware of when setting out your mass building routine. For a start, there is a short list of the best movements to focus on, and these need to be done every day that you train. This is because one of the key elements to mass building is a mastery of movement.

Over the past century, mass building enthusiasts found that reps between the range of 5-10 is the magical number for the best results. The following will share a program to help you build up mass quickly.

However, here are a few guidelines that will help with your overall training efforts.

FOCUS!

Building mass is a lot like losing body fat in that it needs to be done to the exclusion of everything else. I hear people, who want to build up their arms, for example, focus and worry too much about their abs, their cardio routines, and other things that you don’t need to focus on to start. So you ne4ed to focus on the area you want to build exclusively. The rest will come later.

USING WEIGHTS

It’s important to spend time lifting weights, finding ways to move that weight and load your body for a few minutes without needing to let go of that load (for example, taking a rest on a weight machine or putting the weight bar down). A lot of what this program is based on is this bit of insight.

EATING AND CALORIE COUNTING

One thing I see with building mass is that people worry too much about calorie intake, counting every single one as if they were trying to slim down for the prom. When you are on a program to gain mass, you have to eat! One thing that is imperative to a peri-workout is nutrition.

YOU NEED TO REST

Not just rest, but rest properly. Become a master of resting. A lot of us have this urge to do little things after a workout. When trying to build mass, its imperative that you rest properly, not put strain on yourself so soon after a workout, and get at least 8 or more hours of sleep a night or it will impact on your mass gaining. There are many famous bodybuilders who will tell you taking a long afternoon nap, or muscle nap, will help you to gain muscle mass, This is because our body heals and grows during those precious hours of sleep.

FEW MOVEMENTS TO BULKING UP

A good bulking up program should only consist of a few core movements about 7 or 8 in total. Find the movements that work best for you and stick with those. You don’t need to overload with movements to get good results.

GET THOSE REPS IN

While you can gain a fairly good amount of mass on say, 1 to 5 lower reps, building mass on a lower rep workout would mean taking on a difficult weight load that some could find impossible. Most people won’t be able to handle a 400-pound load on a bench press or a 600-pound dead-lift. This is why you need those reps to get yourself bulked up when you start. As I mentioned earlier, the magic number for mass building sits between 5 to 10 reps.

MORE REPS FOR BACK SQUATS

People, like powerlifters, will ignore this important advice. However, for the main bulk of people, its wise advice to heed. Don’t do less than 10 repetitions when you load up on your back bar. You need to get those 10 reps in because it not only stimulates your entire body (and your appetite), it also gets you that much needed time under a load that is important in any mass building regime.

KNOW YOUR REST PERIOD

If you ask a beginner how long they need to rest between their rep sets, most won’t know. In actuality, it will depend on the person. I’ve seen seasoned lifters take months to recover from a record-breaking lift. I’ve also seen someone new to lifting feel ready to go a few seconds after doing their movements on a machine. With mass building, a safe estimate is about a 90-second rest for movements and about three minutes for bench and squat movements. This can vary though, depending on the individual.

DON’T FORCE REPS

It’s important to finish off a rep with the knowledge that you could have cranked out a few more. While many love the images of forced reps we have seen in Pumping Iron, most of the people who want mass aren’t at that stage. So, getting an extra set or two is a lot better than burning on exercise.

PAMPERING

That’s right…pamper yourself during your mass building program. This advice is old school but important. For example, wear extra layers of clothing so your body isn’t expending resources just to stay warm. Make sure you sit down more or find a shorter route to walking somewhere. You aren’t building a lifetime routine here. You are building a focused, short plan to gain that mass.

Now, let’s take a look at this bulking program. It’s a program that bases its training on successful old-school thinking, using a training routine that will repeat the same exercises each day. However, each workout will still focus on a specific body area. For example, where Workout C has you focusing on your squats, it will still be using the movements found in Workout A and Workout B.

There is good reasoning behind this, one of which was mentioned earlier; mastering your movements. This is a core concept and key to building mass. If you are constantly having to remind yourself to bend your elbows when benching, you won’t be making any great gains. Also, the best movements used for building mass comes in a short list and are necessary. Its really not that complex. Lastly, the best remedy for soreness is to repeat the movement that made you sore, to begin with.

 

Exercises

Back Squat – The back squat will be used for every workout, simply because it is the most important movement many need to master when trying to build mass.

Barbell Curls – Barbell curls give you a chance to overload the biceps with heavier weight. Its a good one for strength development as well. Its also an important movement to master, as many tend to cut the movement pattern a bit short. Otherwise, your momentum is doing more of the work than your muscles. It needs to be done in a controlled and slow manner, allowing you to place a higher level of intensity in more deeply within the fibers of the muscles.

Bench Press – The bench press takes care of a good chunk of your upper body requirements for building mass and is done after the clean and press.

Clean and Press – This exercise uses two dumbbells, one in each hand and is also an important one for mass building. It synchronizes your unilateral work, forcing both sides of your body to be coordinated. The movement starts with cleaning the dumbbells to the shoulder, them overhead pressing from the shoulders, returning the dumbbells to your starting position, re-cleaning the weight, pressing and then continuing. One rep consists of a clean and press.

Farmer’s Walks – This is a movement that pretty much focuses on all areas of the body. If you had to pick just one movement, this would be a good one. Its an incredible exercise for mass building and works out all of your muscles.

Machine Back Row – If done the right way your typical bent over row using a barbell is great. The problem is doing it correctly. Using a good machine for back rows can be beneficial and won’t strain your lower back.

Pull-Up – Pull-ups have two great functions. It’s great for building lats and one of the best exercises for abs.

Straight Leg Dead-lift – This is one you will use throughout the program and is meant to be a tonic after squats, not as a training movement. Keeping the knees soft and using a lightweight, you lower down to about ankle height and then stand up. You want to be feeling this in your hamstrings, not in your lower back.

Workout A

Do your warm-up

1Dumbbell Clean and Press 3 sets of 5 repetitions – aim for this 3 x 5 number and keep your resting periods short


2Back Squat – 3 sets of 10 reps, adding weight to each set


3Straight Leg Dead-lift – 1 set of 20 reps


4Machine Back Row – 5 sets of 5reps – You want to aim for squeezing and holding in the finish position.


5 Pull-Up – 25 reps – You want to do as many sets as needed to get 25 reps in. If it feels too easy, add more weight


6Bench Press – 3 sets of 5 reps – on your last set, stop a few reps before that “can do more” feeling


7Curl – 3 sets of 5 reps – make a point of trying to increase your weight slowly


8Farmer’s Walk – 1 set using heavy dumbbells – a good tip here is to make you ending point of the walk in front of or close to the dumbbell rack


Workout B

Do your warm-up


1Dumbbell Clean and Press = 5 sets of 5 reps – aim for this 5 x 5 number and keep your resting periods short


2Back Squat – 2 sets of 10 reps – on your second set add more weight. This helps to set you up for Workout C


3Straight Leg Dead-lift – 1 set of 20 reps


4Machine Back Row – 3 sets of 5 reps – you’ll want to go a bit lighter than you did in Workout A


5Pull-Up – 15 reps – as many sets as needed to get you to 15 repetitions, and add weight if it feels too easy.


6Bench Press – 5 sets of 5 reps – you might want to warm up with a couple of reps before doing sets. Each of the 5 sets should be fairly heavy.


7Curl – 3 sets of 10 reps


8Farmer’s Walk – 2 sets


Workout C

Do your warm-up


1Dumbbell Clean and Press – 3 sets of 5 reps – again aim for this 3 x 5 number and keep your resting periods short.


2Back Squat – 5 sets of 10 reps – You’ll want to add weight to each set you do.


3Straight Leg Dead-lift – 1 set of 20 reps


4Machine Back Row – 2 sets of 5 reps – this time you’ll want to go as heavy as you can and feel that squeeze in the finishing position.


5Pull-Up – 12 reps – as many sets as needed to get you to 12 repetitions, and add weight if it feels too easy.


6Bench Press – 3 sets of 5 reps – on the last set stop a few reps before that “could do a couple more” feeling


7Curl – 2 sets of 5 reps and then 1 set of 10 reps – gives a mix of strength training and then gets the blood flowing to your biceps.


8Farmer’s Walk – 2 reps – you want to aim towards using a heavier bell each week on this workout, really pushing it to the limit. Its OK to walk, stop for a moment and then walk some more. Don’t forget you have to make yur way back as well.


After following all three workouts for 6 weeks, as well as eating a lot, have a look at your progress. It a good idea to take a before picture of yourself to compare your progress. The body weight you gain is dependent on a number of factors, but with this common sense approach you should see far more success

Top 10 Mass Building Tips | health | diet | food | exercise |

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Written by YessFit

"On YessFit we believe that every person have a potential to reach his goal with perfect body! Healthy living and losing weight is not like eating salad every day and starving . You can have a perfect body, living healthy life and eating tasty food!"

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