6 Pack Abdominals

Posts Tagged ‘how to build muscle mass’

  

Guys ask me all the time how they can gain muscle fast when they see that at only 18 years old I am getting ripped. I gained muscle mass quickly and went from super thin to muscular in a pretty short amount of time. I didn’t get muscular overnight but I did put in the effort and my results were awesome. Following a simple bodybuilding diet and program allowed me to make some incredible gains. Below, I include a muscle building workout that you can try, which was very effective for me.

First of all you gotta know that in order to gain muscle you have to also fuel up your body with the right foods. It’s important to stop eating the junk food and drinking the soda. I’ll tell you that definitely was one of my weaknesses. It was way easier to stop at a fast food place then find something healthy to eat. Tuna fish was a great option for me.

To make it taste good you have to be creative because you don’t want to dread it. Your body can only assimilate about 30 to 40 grams of protein at each meal and one can of tuna will cover this. Make sure you only eat one can at each sitting. The rest will just be wasted. Try to also eat 5 to 6 small meals a day instead of three large ones. You have to add the right mix of fats, carbohydrates and protein. This is what you need to do at the start to increase muscle mass. Eat more than you burn but not enough to make you fat.

Increase Size
If you want to increase muscle fast you need to start lifting heavier. This is really important if you want quick muscle gains. Stop doing endless reps and sets and target your workout to achieve you goal to build up muscle.

This is what I would do to build mass if I was just starting out again.

All the following exercises should follow the same amount of reps and sets. The first set that you do will be your warm up set. You have to get the blood flowing so you don’t set yourself back with a stupid injury. If you find you aren’t warmed up with just one set then do another one till you are warmed up. The rest of the sets you will use enough weight to get the right amount of reps and make sure the last rep is the last rep that you will be able to do without a spotter. In the beginning you will only be doing one exercise per body part. Do this for four weeks before you increase. You will increase muscle size by being consistent.

Set And Reps
6 Sets with a rep scheme of 15, 15, 12, 10, 8, 6.

Monday: Bench Press
Tuesday: Bent Leg Deadlifts
Wednesday: Front Squats
Thursday: Military Press
Friday: Sprints

That’s it for the first four weeks. Arm workouts aren’t necessary at this point. Work out the large muscles first and then you can add some exercises for the smaller muscle groups.

Don’t overtrain if you want to increase your size. Don’t make the same mistake as other lifters I see making by over training the smaller muscle groups. Trust me you will get a great workout by concentrating on just these exercises.

You will increase muscle size by following this simple muscle building program.
I know this works!!!

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Stressing your muscles in different ways is one of the keys to continuous and uninterrupted growth to build muscles mass. By completing the same weight training routine again and again your muscles become very familiar with that particular type of stress and little by little the routines ability to trigger muscle growth will lessen. Fortunately there are a few easy things we can do to shake things up a bit build muscles mass and get your muscles growing again.

1) Progressive Overload. Well really you should be doing this as a matter of course. You can either keep increasing the amount you are lifting as often as you can or you can keep the same weight and try and do more reps. A combination of the two is fine also

2) Giant sets. This technique is employed by following up one regular set with another set of a different exercise that targets the same muscle group. For example, squats followed immediately by leg extensions. You ought then rest for a minute or two and the repeat.

3) A superset is where you do one normal set and then straight afterwards you do another set for that muscles opposing partner muscles. This often produces a really great pump in those muscles. Such as, rows after bench presses, tricep pushdowns followed by bicep curls.

4) Forced repetitions. On a regular set, instead of failing on the last rep you basically get a friend to asisst you in completing the final rep and then to help you in doing a further 2 or 3 reps. The help should be very little and only just enough to allow you to complete the reps.

5) Negatives. This is when you do a normal regular set to failure and then with the help of a partner complete another rep but then you have to lower the weight under complete control and slowly yourself.

6) Drop sets. Do a regular set until failure, lower the amount on the bar and do a few more repetitions, decrease the amount of weight lifted once more and continue doing more reps and keep doing this. This is a very intense technique that creates a real burn and can help build muscle mass a great deal.

This is just a start on the different varieties of exercise that can be done to build muscles mass but be warned these can leave you feeling quite sore for the next few days so always ensure that you allow sufficient rest between exercises.

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