Tips For Building More Mass
In this article, Tips For Building More Mass, I will reveal the basic principles to every bodybuilder’s ultimate goal – building more muscle! What some of you may not realize, however, is that many of the techniques you might be using aren’t really designed to increase muscle mass. Never fear, I am presenting some specific things that you should be doing to build more mass. Let’s jump right in!
There Are 4 Things That You Need To Focus On To Build More Mass
Yes, muscle definition and symmetry is important. But’s face it, when it comes down to it, most lifters want one thing – more mass.
While it’s true that your body may not react exactly the way someone else’s body does, here’s 4 things you need to focus on if you want to achieve that goal. .
They are:
- Your Training Program – You Have To Use Progressive Overload!
- Your Nutritional Program – Protein First and Foremost!
- The Supplements You’re Using – Use What Works!
- Your Mental Attitude – You Must Believe You Will Achieve Your Goals!
Tips For Building More Mass
First and foremost, if building more mass is your goal, you need to stop overtraining and take a few days off, right now! Most likely, you’ve been training too much. How many rest days do you take? None? Maybe one day a week? Exactly my point. Make the next 2 days the days you’re going to give your body the time it needs to recover from the workouts you’ve been subjecting it to.
Overtraining is one of, if not the, fastest way to derail your efforts to build more mass. Your body needs time to replenish glycogen stores, repair damaged muscle, and allow your body’s natural hormones, such as testosterone and cortisol, to return to normal levels. If handled correctly, this gets you back into an anabolic environment after training.
Taking 2 days off won’t put you behind or cost you progress. In fact, you should be taking at least 2 days off every week. You have to recover if you want to grow, and if you don’t know that, repeat it like a mantra until you get it. When you have fully recovered, and you get back to the gym, your body will be primed and ready to go for your next workout.
Cut Back On Cardio
OK, unless you have a lot of fat to lose, in which case this is not the article you should be focusing on, I suggest limiting cardio. While important for fat loss, cardio burns up glycogen, and once those stores are used up, amino acids. The loss of these are going to interfere with muscle growth and recovery. Limit cardio to 2-3 20 minute sessions per week.
Implement Negative Emphasis
If you’re not currently implementing negative emphasis in your workouts, it’s time to start. What do I mean? Stop doing sloppy, fast reps and try doing them this way: explosive but controlled up, slow and controlled down, and on your last set, a 3-4 second pause in the fully stretched position. Here’s what your tempo should look like: 2 seconds on the concentric phase, 4 seconds on the eccentric, and, as noted, the 3-4 second pause on the last set.
Implement Progressive Overload
If you aren’t now, start using progressive overload. That means your goal should be to gradually add weight to the bar. This is perhaps the most proven way to build more mass and strength. Not “confusing the muscles”, not all the techniques you can dream up, and certainly not the quick, easy sets many lifters do. I suggest the following: add 10 pounds to large muscles and 5 pounds to small muscles when you can do 2 reps over your target number for 2 workouts in a row.
Nutrition Tips For Building More Mass
You Must Be In An Anabolic State
The key to building more mass rests largely on your ability to stimulate anabolism and create a positive nitrogen balance. For the anabolic process to work, you need to be eating enough quality calories. One of the reasons you should be eating 4-6 meals a day is to increase nutrient intake and, of course, provide a steady supply of protein, carbs, and healthy fats.
Protein!
One key is to make sure you’re ingesting enough protein every day, as in 1 to 1.5 grams per pound of bodyweight. If you’re really serious, you can drink a slow-digesting casein protein shake before bed and you’ll put yourself into an anabolic environment for most of the night. That’s more important than you may think, when you sleep you fall into a catabolic state because you’re going for at least 6-7 hours (and perhaps as long as 10) before eating again.
What Is A Positive Nitrogen Balance
“Nitrogen balance” is a fairly common bodybuilding term. In fact, it’s been around for many decades. Perhaps a little less common are the details of what exactly nitrogen is. First of all, nitrogen makes up about 16% of protein. When we talk about nitrogen balance, we also mean protein balance. Therefore, the state you want to be in is a state of positive nitrogen balance.
To build more mass, you must be taking in more protein than you’re losing. If you’re currently on a low calorie diet, and building more mass is your goal, you need to take a break from your diet. You just cannot achieve and maintain a positive nitrogen balance if you’re not giving your body enough calories.
The only things that are going to promote recovery and build more muscle are protein, carbohydrates, and fats. Increase your calories by 25% for 2 weeks and see what happens. By the way, I suggest getting protein up to where it needs to be, first and foremost. Then, increase your complex carb intake.
Building More Mass – Things To Add To Your Diet:
Omega-3 Fatty Acids Are Essential
Eat salmon or swordfish several times every week. Or, if like me you don’t like fish, you can supplement with 5-7 grams of fish oil taken on a daily basis.
Sodium
Yep, sodium! Most of you have probably been told to limit your salt intake because it causes water retention. However, the truth is that sodium is actually an essential mineral that will help in building more mass. It enhances carbohydrate storage and the absorption of amino acids as well as improves the muscle’s insulin response. That doesn’t mean you should go crazy, but don’t be afraid to consume a little sodium in the hours around your workout. You will find many protein powders have a reasonable amount of sodium.
Simple Carbs (Around Your Workout)
I am a big believer in the idea of eating 50% of the day’s carbs, and all of your simple carbs, in the hours around your workouts. Depending on when you train, have 1-2 small meals consisting of protein and carbs, with the 2nd meal about an hour and a half before you take your pre-workout. Then, make sure you have a post-workout shake, and a solid meal about an hour and half after that.
Supplements For Building More Mass
If you’re serious about building more mass and you’ve made the training and nutritional changes I have suggested, there’s one more step. Get on a good supplementation program. I suggest the following supplements:
Summary
So there you have it – the best Tips For Building More Mass! In this article, I have given you all the info you need to make a major difference in your results. So follow the training, Nutritional, and supplement info presented here, and you will be impressed with the results you end up with. Now go hit the gym!
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