5 Mass Building Tips

Gain size immediatly!

You want to gain muscle mass, that is why you are here. I will provide you with 5 simple steps to help you reach your goal.

 

Tip 1: Feed yourself like a man
          To gain plates in the gym, you need to add plates to your diet at the dinner table. Every meal is very important. Working out and not eating correctly will bring you almost no where. Your body does not build muscle during the workout, muscle grows during recovery. That is why it is important to overload your body with the correct calories. 

Tip 2: Pattern your sleeping
          Your body needs atleast 8 hrs of sleep. Your body builds the most muscle during recovery and sleep. Deep sleep increases testosterone levels and growth hormones. If you are to busy, or work late shifts, take a nap when you can. Any resting time is recovery time from a hard workout

Tip 3: Compound excercies
         Compound exercises do not only prove strength, but promote. Dead lifts, squats, push ups, chin-ups,  and military presses are all important in a workout. These exercises involve more then one direct muscle group. Useing multiple muscle groups build muscle amoung many areas instead of just one. These excercises are also very important because they make use of your own body weight. Including these workouts will also help shorten your workout. For example, if you can squat 300+ lbs for reps, what are weighted leg lifts really gona help? These excercises also will build your body proportional. You do not want to be that monster guys with chicken legs do you?

Tip 4: Limit your workouts
         Your workout should never exceed 1 hour. If you are not able to do a whole workout in that time, you are obviously slacking in the gym. Your peak workout is within the first 30 minutes. It is mostly important because you need to keep your anabolic hormones at high levels. These levels begin to gradually decrease after 30-40 minutes.

Tip 5: Train around 75% of your 1 RM
          Trainging anywhere from 70 to 80% percent of your 1 rep max, will lead you to higher growth gains. This is usually about 5 to 8 reps depending on your endurance and speed. For example, if your max bench press is 225, you should be able to do 5-8 reps of 160-180 lbs. This will maximize your anabolic hormoes giving you the max potential of the workout.