Muscle Mass Basics
The secret to building major
muscle mass is tied to three very important components. While these might not
seem like rocket science, it’s amazing how many serious bodybuilders overlook
them. These three things are strength training, nutrition, and rest. While supplements
are the “secret” to many bodybuilders’ muscle building success, doing these
three things right should mean that there is no need for supplementation.
Muscle Mass Secret 1
Before you even begin high intensity weight training,
you need to plan correctly and execute that plan efficiently and with
dedication. A workout plan involves more than just saying, “I want to lift X amount of
weight in X amount of time. A plan first involves you taking a very critical
look at your starting point and being realistic in your bodybuilding goals. If
you are naturally a very thin person who struggles to put on muscle, chances are
pretty good your goals shouldn’t be to become Mr. Universe. Instead shoot for a
goal you can attain and start at it.
Muscle Mass Secret 2
How you train is key to
building muscle mass and this is where most bodybuilders fail. Developing huge
muscle mass has a lot more to do with science than it does simply showing up at
the gym four times a week and lifting. You need to determine the power factor
value for each exercise you perform. This numerical value is essentially based
on three things: amount of weight lifted, the number of reps, and the time
required to complete the exercises. Once you know these values, it’s easy to
chart your progress. Once you know this information you can tweak your program
when you notice little or no improvement.
Muscle Mass Secret 3
Your training program should
include four phases, the first focusing on complete, full-body workouts that focus on
compound exercise. These second involves a body split into three different
parts. You work larger muscles once per week, smaller muscles three times a
week, and compound exercises/super sets once per week. The third phase is the
most difficult and involves the dead set. You must focus on the heaviest weight
you can lift, and graduate down to lighter weights. The fourth phase involves
the body split again.
You can see the secret to
building mass muscles involves more than just hitting up the gym each week and
banging out a workout. You need a plan that changes to keep your muscles firing.
Combine this with lean protein, high quality fats, and complex carbs and you’re
well on your way to building muscle mass.