Mass building 101
The key to effective mass building comes in 3 parts. Your lifting regimen, your diet, and the way you rest. Some people think that gaining mass means they have to move extreme amounts of weight. Now those people are correct, but to a point. When you go heavy you have to be smart about it, you cannot try to lift weights you know you can't lift without putting yourself in danger.
I see this in the gym time and time again. I ask people why are you lifting that heavy? They always answer with, "I want to get big". I reply with, do you know your putting yourself in danger when trying to do too much. People always reply with, you have to go heavy if you want to get big. I usually nod my head and walk away. If they ask what do I suggest, I tell them to decrease the weight a bit until they are able to lift with correct form.
Bodybuilder or Weight lifter
I wrote a piece about this topic awhile back, about knowing which one you want to be. The importance of know which one you want to be is because of this. A bodybuilder is concerned with the growth in his body, the feeling, the contraction and movement. The weight lifter is concerned with only moving weight, not on his body. The added muscle is a bonus, but the weight lifter wants to gain as much weight as possible. So before you begin you have to decide what you want to do. If your going to be a weight lifter then your focus should be more weight lifting oriented. You have to do your research on what you need to do to increase weight in the gym. The same goes for the body builder, except your focus should be on less weight and more on the technique aspect of it all.
food intake
So many people say different things when it comes to mass building. Most will agree that you have to eat many small meals a day, but eat them in large frequencies. If your going for size then eat for size. If you're eating 3 small weight watcher meals a day and trying to get big, then you won't see ANY results at all. Well let me correct myself, you will see some results just not the ones you want. In order to gain mass you need to at least eat 6 meals a day, and supplement with a lot of protein and tons of water. Water is ideal for body if you want to get the gains you want.
Some lifting advice
Now you do have to go a bit heavy, but do not sacrifice proper form to lift extra weight. If you do you will most likely ensure yourself a trip to the doctor or hospital. Maybe not today or tomorrow, but what do you think the prolonged effects of lifting extreme amounts of weight with bad form are? So if you do go heavy make sure you research the exercises you are going to do before hand. And by all means, please get a spotter to help you to keep correct form. Keep your sets around 4-6 per exercises, and your reps between 4-7 reps. Some will say this may be to much set wise, but this is what works for me. Yeah it's broscience at it's finest, but like I said this is what works for me.
Patience-
Do not, I repeat do not get on the kick that you must have extreme gains within a few months. If you do, you will be sadly disappointed. The truth it will take lots of time and hard work. Have patience and do not get steroids. Contrary to popular belief they are bad for you, I don't care if your best friends sisters cousins buddy told you they are not harmful, they are! There are to many products on the market that promise extreme gains in little to no time at all. They say just take our product and you will feel skin ripping gains in little then a few hours. All that is nonsense and all they want is the green in your wallet. Do not fall for it, I repeat do not fall for it.
Products worth using
I have 4 main products I like to use when lifting. I have used every product you can think of at the popular stores. Most of them have had little to no effect and some just plain out suck. The key ones you want to use are Creatine, Glutamine, Protein and a good pre-workout supplement. Pre work outs are not required, but they are good to get you motivated, give you excess energy and get you moving more weight then you would then without it. Getting the right product is the KEY TO GROWTH! You will get gains just putting in the hard work, but adding a product like these 4 will help to increase your size. Choosing the right product line is very important, just because someone puts out a creatine product does not mean it is going to be a good product. You have to be very careful who you pick up your product from. Some may just be junk in a bottle with a pretty label on it.
I see this in the gym time and time again. I ask people why are you lifting that heavy? They always answer with, "I want to get big". I reply with, do you know your putting yourself in danger when trying to do too much. People always reply with, you have to go heavy if you want to get big. I usually nod my head and walk away. If they ask what do I suggest, I tell them to decrease the weight a bit until they are able to lift with correct form.
Bodybuilder or Weight lifter
I wrote a piece about this topic awhile back, about knowing which one you want to be. The importance of know which one you want to be is because of this. A bodybuilder is concerned with the growth in his body, the feeling, the contraction and movement. The weight lifter is concerned with only moving weight, not on his body. The added muscle is a bonus, but the weight lifter wants to gain as much weight as possible. So before you begin you have to decide what you want to do. If your going to be a weight lifter then your focus should be more weight lifting oriented. You have to do your research on what you need to do to increase weight in the gym. The same goes for the body builder, except your focus should be on less weight and more on the technique aspect of it all.
food intake
So many people say different things when it comes to mass building. Most will agree that you have to eat many small meals a day, but eat them in large frequencies. If your going for size then eat for size. If you're eating 3 small weight watcher meals a day and trying to get big, then you won't see ANY results at all. Well let me correct myself, you will see some results just not the ones you want. In order to gain mass you need to at least eat 6 meals a day, and supplement with a lot of protein and tons of water. Water is ideal for body if you want to get the gains you want.
Some lifting advice
Now you do have to go a bit heavy, but do not sacrifice proper form to lift extra weight. If you do you will most likely ensure yourself a trip to the doctor or hospital. Maybe not today or tomorrow, but what do you think the prolonged effects of lifting extreme amounts of weight with bad form are? So if you do go heavy make sure you research the exercises you are going to do before hand. And by all means, please get a spotter to help you to keep correct form. Keep your sets around 4-6 per exercises, and your reps between 4-7 reps. Some will say this may be to much set wise, but this is what works for me. Yeah it's broscience at it's finest, but like I said this is what works for me.
Patience-
Do not, I repeat do not get on the kick that you must have extreme gains within a few months. If you do, you will be sadly disappointed. The truth it will take lots of time and hard work. Have patience and do not get steroids. Contrary to popular belief they are bad for you, I don't care if your best friends sisters cousins buddy told you they are not harmful, they are! There are to many products on the market that promise extreme gains in little to no time at all. They say just take our product and you will feel skin ripping gains in little then a few hours. All that is nonsense and all they want is the green in your wallet. Do not fall for it, I repeat do not fall for it.
Products worth using
I have 4 main products I like to use when lifting. I have used every product you can think of at the popular stores. Most of them have had little to no effect and some just plain out suck. The key ones you want to use are Creatine, Glutamine, Protein and a good pre-workout supplement. Pre work outs are not required, but they are good to get you motivated, give you excess energy and get you moving more weight then you would then without it. Getting the right product is the KEY TO GROWTH! You will get gains just putting in the hard work, but adding a product like these 4 will help to increase your size. Choosing the right product line is very important, just because someone puts out a creatine product does not mean it is going to be a good product. You have to be very careful who you pick up your product from. Some may just be junk in a bottle with a pretty label on it.
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