Building Muscle Mass

When Building Muscle Mass, you need to train the right way. Many people starting out in bodybuilding will jump right into a training routine without knowing…

• The right techniques to use
• What to eat or
• How long you need to rest.

It is also just as important to know what not to do in each workout which can save you from injury as well as stalling your process. For instance – overworking your muscles will do more harm than good.

The rest of this article will touch on the topics you need to be aware of so you can archive the best results in the shortest period of time.

Diet For Building Muscle Mass

You will have to change the way you eat in order to the gain the most out of every workout. This might be the most important thing you can do to see results.

First, you need to cut out all soda and fast food. This will only hinder your process. You will also need to cut out the junk food such as… candy, cakes and anything which is high in sugar.

Next, you will have to eat between five to six smaller meals per day. In these meals, you need to have your diet consisting of food containing large amounts of protein and carbohydrates.

Carbohydrates will give you the energy to do the workout and the protein is what builds the muscle. You will have to consume more calories than you burn. But, be careful you do not consume too many calories or it will be harder to burn them off later when you want to get cut and ripped.

Building Muscle Mass Techniques

The right way to lift weights for building muscle mass is very simple. The more weight you lift, the more muscle you will gain. So, you will have to lift a lot of pounds with few reps and sets.

The type of exercises you need to do when building muscle mass are Basic Exercises. Isolation Exercises are used when you are in the Getting Ripped Phase.

The following are Basic Exercises for building muscle mass…

• Thighs Front: Squats, Leg Presses
• Thighs Hamstrings: Stiff-Leg Deadlifts
• Lower Back: Deadlifts, Stiff-Leg Deadlifts
• Lats: Barbell Bent Rowing, Seated Pulley Rowing, Dumbbell Bent Rowing, Chins, Pulldowns
• Traps: Upright Rowing, Barbell Shrugs
• Delts: Military Presses, Presses Behind Neck, Machine Presses, Dumbbell Presses, Parallel Bar Dips, Upright Rowing
• Chest Upper: Incline Barbell Press, Incline Dumbbell Press
• Chest Lower: Parallel Bar Dips, Decline Barbell Press, Decline Dumbbell Press
• Chest General: Barbell Bench Presses, Dumbbell Bench Presses
• Biceps: Barbell Curls, Dumbbell Curls, Preacher Bench Barbell Curls, Chins, Rows All Forms
• Triceps: Parallel Bar Dips, Presses All Forms, Lying Barbell Triceps Extensions
• Forearms: Barbell Reverse Curls, Barbell Wrist Curls, Standing Barbell Wrist Curls
• Calves: Standing Calf Machine Toe Raises, Seated Calf Machine Toe Raises
• Abdominals: Sit Ups, Leg Raises

Note: If you are new to lifting weights and building muscle mass, be sure to use one exercise for each muscle at a time. For example, when working your chest, only do one exercise such as the Barbell Bench Press or Dumbbell Bench Press, not both.

There are a few techniques you can use to maximize each exercise.

One way is to use Muscle Confusion. This is the process by which you change your weight lifting strategy over time. You will have to determine the length of time for yourself, some change it up every month.

Here is how it works, lets use the Chest for our explanation. Start off with the Barbell Bench Press. When you feel it is time to change, let say after two months, replace the Barbell Bench Press exercise with Dumbbell Bench Press. The key is to change the type of exercise so that your muscles will not become adopted to a system. And in this way, your muscle will continue to grow.

Another way is Training For Exhaustion. In every work out you do, you will work the muscle until it becomes completely fatigued. Be careful not to overwork the muscles. Here are 2 ways to archive Training For Exhaustion…

• Descending Sets and
• Quarter Pumps.

Descending Sets
After your warm up, you would start with a heavy amount of weight on your bar. Do as many reps as you safely can while using good form until you can not do another full rep.

Remove about 10% to 20% of the weight for the next set and do as many reps as you can. Repeat by removing 10% to 20% of the weight again and do as many reps as you can. Continue until you have little weight left on the bar. By the time you are done with this exercise, you will have exhausted your muscles.

Quarter Pumps
At the end of an exercise, when you can not do another full rep, you will do a quarter of the rep and continue until your muscles completely give out. This is great for getting the muscle pumped and having a large amount of blood flowing to that muscle.

Supplements And Building Muscle Mass

Supplements are a great way to keep your protein level high and give you the edge for building muscle mass fast. Make sure to include your daily vitamins and minerals to help your muscles grow properly.

Building Muscle Mass Final Thought

The benefits of building muscle mass are…

• Gaining Strength
• Bigger Muscles
• Healthier
• Burn More Calories
• Feel Better
• Look Better

Next, Getting Ripped is the 3rd article of this 4 part mini building muscle mass article series.

Henry Chervenka

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