Monday, June 7, 2010
MASS BUILDING BASICS
MASS BUILDING BASICS
Go To -->> http://www.youtube.com/watch?v=REfKgHksJcA
Here are some basic mass building tips you should be applying to your training in your quest
for building muscle size.
1) Manipulate Caloric Intake.
You must increase your caloric intake if you hope to gain any size. To add quality muscle weight, you need to be in
a state of caloric excess. If you are looking to shed some body fat, then the opposite is true: reduce calories or
increase energy expenditure (CARDIO).
2) Increase Protein Consumption.
The benefits of protein are numerous for the bodybuilder: increase protein synthesis, positive nitrogen balance,
muscle recovery and anti-catabolism. Remember, protein provides the building blocks of muscle. Get enough to grow enough.
Take protein with every meal you eat. Aim for at least 1-1.5 grams of protein for every pound of bodyweight when training
at a high level.
3) Take In Plenty Of Fat.
I do not mean the type of fats found in burgers and fries. There are plenty of good fat sources including olive oil,
Flaxseed oil, and borage oil. These contain "essential" fats, those your body can't manufacture on its own. Remember this:
overly restricting fat intake will negatively impact growth. Why? Fat intake can affect testosterone levels. In studies,
individuals consuming 20% fat were found to have significantly lower testosterone levels than those taking in 40% fat.
Furthermore, research has shown that there is a positive correlation between fat and resting testosterone concentrations
in men who weight train.
4) Ease up on the cardio (Conditioning Work).
Cardio may let you consume more and stay hard, but it can also get in the way of growth if overused. If you're trying
to gain weight and size, ease up on conditioning work.
5) Get Plenty Of Rest.
Probably one of the most underutilized of all the bodybuilding tools. Rest is when the muscles you've torn down from training
are allowed to rebuild and come back bigger than ever. Too much training and not enough rest, and you'll enter the
dreaded "overtraining" zone where testosterone levels drop and muscle wasting becomes a serious possibility.
The easiest way to avoid overtraining is to get plenty of sleep at night and train right.
6) Pack on the Poundage.
Obviously, one of the best ways to get massive is to progressively move heavier weight. This isn't an invitation to put
on as many plates as you can only to perform the exercise with improper form. Use as much weight as you can while
allowing you to follow strict form. With respect to reps, when it comes to building power and strength, you can
aim low: 6-8 reps per set should do it.
7) Stick to Basic Movements.
Basic movements train your body's largest muscles such as your back, quads, and chest. The bigger these get,
the bigger you will look. Plus, basic movements not only train the target body part, but also support muscles. The bench press works
your pecs and your triceps and your delts to a certain degree. Be sure to include the bench press, shoulder press, squat,
deadlift, and rows to your training program.
8) Take Supplements.
With all of the supplements out there it is very hard to choose which ones actually work, and believe me
there are supplements that work and work big time. I will list some here.
1) Creatine Monohydrate
3) Branched Chain amino acids
4) Vitamin Mineral supplemet
5) Amino Acid Formula (Like the ones from the Universal Brand)
6) Whey Protein
7) Meal Replacement Supplement.
These are but a few of the ones that work. There are some others that I will go into in my physical
Start your new year following some of these basic yet powerful points.
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Yours in health,
Copyright, Urban Publishing Co LLC., 2010
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