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12 Rules of Mass- For Maximum Muscle Gain!


Here Are 12 Rules of Mass- For Maximum Muscle Gain.



RULE #1: Pain is Your Friend.


Apply this rule whenever you are lifting weights. You shouldn't feel any "sharp" pain, but rather a "burning" pain relative to intensity. Intensity is key to transforming your physique.

 

You see, unless you damage your muscle fibers while lifting weights, you won't create a stimulus for any new muscle growth. Remember that your mind will always fail before your body, so on those last couple of reps you need to focus all of your energy into moving that weight (in correct form and using controlled movements!).



RULE #2: Eat Frequently.

 

Research shows the eating 5-7 times each day spaced 2-3 hours apart, with each meal consisting of both protein and carbohydrates, will provide you with the following benefits:

Increased nutrient absorption

Stabilized energy levels

Increased muscle growth

Decreased indigestion

Controlled appetite


Finally, if you eat well one day and let your diet slip off a cliff the next, kiss your bodybuilding progress goodbye. You must be consistent.



RULE #3: Consume Protein.


Lifting weights causes you to tear down muscle tissue, which is basically protein. To repair this damage, you'll need more protein than someone who sits on their butt all day long as they incur no significant muscle damage. Don't ask me why it took so long for the "professional" community to start accepting this fact (I still have books from college stating that everyone's protein requirements are the same!).

 

How much protein you should consume?

The guideline accepted by many successful athletes, including myself, is about 1 gram per pound of bodyweight. For example, if you weigh 180lbs, you should be consuming about 180 grams of high-quality protein spaced equally throughout the day. Remember to drink a gallon or more water per day!

 

Sources of protein?

Chicken, egg whites, milk, fish, turkey, tuna, very-lean red meat, and whey protein (powders or in meal replacements).



RULE #4: Periodize.


Periodization refers to introducing variety into your workouts by means of reps, sets, rest periods, tempo, intensity, super-sets, eccentric training, etc. The variety is contained in "cycles", usually 1-2 months each.

 

Why periodize?

 Periodization helps to keep your body stimulated and prevent injury while lifting weights. If it ever adapts, you'll be taking the bus to Plateau City, USA to hang out with the majority of exercisers who don't know what they're doing. If you have purchased a video, then have no worries because the workouts in all advanced and some intermediate stages in the Members Only area incorporate this!



RULE #5: Recuperate.


Allow your body and your mind to recover after lifting weights by getting plenty of rest away from the gym and sleeping 7-9 hours each night. This will keep your body and mind fresh and your energy high.

 

Tip: I supplement with glutamine as it is a key player in speedy recovery.

 


RULE #6: Gain Size from Strength.


Fooling around with pencil-sized dumbbells will get you nowhere. Muscle growth correlates very closely with muscle strength: you don't increase one without increasing the other. To break down muscle tissue, and apply Rule #1, you have to provide a significant amount of stress to the muscle, ie. heavy weights.

 

Use a weight that keeps you in the range of 4-10 repetitions (lower body and abs no more than 20 reps), depending on what cycle you are in (refer to Rule #4).



RULE #7: Do Not Over train.


Lifting weights 6 days a week for 2 hours a workout is complete overkill for any natural athlete (if you use vitamin "S", please "get real"). Split your workouts up by body part, keep them under an hour, and take a day off when you don't feel you can give 100% lifting weights in the gym.



RULE #8: Keep It Real.


Do you know what "real" is? It is muscle built with blood, sweat, and tears. NOT DRUGS.

 

I have no respect for drugs in sports; it is a sad that to break current world records it usually requires the use of performance-enhancing drugs. Why? Because previous records were set with the use of drugs.



RULE #9: Use Creatine.


I am not going to elaborate on the benefits of creatine. I am just going to say if you are serious about adding muscle, use it by ingesting no more than 3-5 grams per day. Remember to drink a gallon or more water per day!



RULE #10: Use Compound Movements.


Too often, beginning exercisers try to mimic the routines of advanced bodybuilders by using isolation exercises and cables while lifting weights. Remember, they already have a great deal of mass and are just trying to isolate the areas they feel need improvement.

Stick with compound movements (exercises that use more than a single muscle group at once) as it is the most efficient means to force your body to release its natural hormones and force your muscles to grow.



RULE #11: Lift Correctly.


Make sure the muscles are doing the work by fully contracting each movement, and don't rely on leverage or excess swinging. Get a pump in the working muscles. Use full range of motion. Use eccentric training. Purchase a video if you want to gain a real edge on lifting weights.

 


RULE #12: Take in Carbohydrates and Protein Following Your Workouts.


Research has shown that right after you get done lifting weights, your body needs nutrients. To facilitate muscle growth, consume about 75 to 100 grams of carbohydrates (this is the only time I recommend using high GI carbs) and about 40-50 grams of high-quality protein.

 

Obviously, you can get this through regular food, but I personally have a much easier time downing a post-workout drink.



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 Gymbodybuilders
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