Easy 3 Day Detox     | Survive The Streets!  |    The Natural Testosterone Solution Program  |    Super Foods That Heal  |   FREE FITNESS E-BOOKS
Isabel De Los Rios free download  |  1 Weird Fat Loss Tip video!  |    Make your Own Supplements  |    |   NaturaPause Hormone Solution Kit

Daily Mass

April 20th, 2008 • Related • Filed Under
| Print this Post | 1,550 views |

  AtoZfitness.com Article Blog Post –

Daily Mass

April 20 2008

This month I’m going to touch on how to effectively build mass and how to avoid the pitfalls. Building a solid foundation can be quite simple if you apply the proper techniques.

In order to build solid muscle, you have to incorporate a few necessary factors in your lifestyle.

Eat quality food - To build muscle mass and density, you need to eat whole food rather that processed junk, which just sits in your system and weighs you down. Whole food is actually used by the body to build muscle or act as fuel. In addition to eating quality food, you must eat enough to support muscle growth. This means eating several small meals throughout the day.

Eat to fuel your body – Eat enough food to fuel your body and your workouts. You must supply your body with sufficient calories and macro nutrients so it can perform in the gym and prompt muscle recovery. Lack of food equals lack of muscle.

Use free weights over machines - Free weights are more effective for building muscle, as they cause all the stabilizers to come into play, forcing you to use balance and form, and putting you in a natural position to execute the movement properly.
 

Build Beautiful Muscle in Minimal Time

Incorporate partials – Partials are a shoe-in in the mass building department. They allow you to focus on strength and power to build muscle and density because you can handle double the workload.

Employ compound movements – A compound exercise is a multi- joint exercise, where all the muscles and joints of that specific area are called upon to execute the movement. Such exercises include the bench press, dips, shoulder press, squat, leg press, dead lifts, and rows. A compound movement allows several different muscle groups to come into action, permitting you to lift heavier poundage and is best suited to pack on mass.

Utilize proper form – I don’t care how much you can lift, it means nothing if your form is bad. If you have to use your entire body or other muscle groups to move the weight, the poundage is too heavy and your form is poor. Bad form destroys muscle gains and causes injuries.

Balance your body parts – Assess your body and focus on developing weak body parts. The body part you want to put emphasis on should be trained first of the week, when you are fresh, rest- ed, and focused. Begin with a compound exercise and add one to two auxiliary movements.


Create Stunning Muscle Definition!
 

Rest between sets - Resting between sets is crucial. When you are in your mass building phase, take two minutes rest between sets to ensure proper recovery so you can put an additional 100% into your next set.

Supplement accordingly - When you want to build muscle size and quality, you should supplement to support that. Quality supplements that aid in muscle building and strength are creation, glutamine, and whey protein.

Keep training to a minimum - When it comes to increasing your muscle size, sometimes less is more. Do not knock yourself out with endless sets and repetitions. Keep your sets limited to three and your repetitions in the 4 to 6 and 6 to 8 range. Your time in the gym should be restricted to 45 minutes to an hour. Any resistance training over 60 minutes is over training and catabolic.

Vary your training when needed - While minimal training with low repetitions and sets and heavy weight builds mass, power, and strength, you will eventually hit a stalling point. This is simply a red flag to toss a shocker into the mix to keep your body responding. Rather than applying the many training principles, try adding a high set/repetition day, such as four exercises, 4 to 5 sets in the 12 to15 repetition range. This will completely throw the body off guard and allow it to respond again to the mass training.

Include Cardio – When you are in mass building phase, it is perfectly fine to do cardio. However, you must limit it so you are not over taxing the body and killing muscle gains. Your cardio needs will depend on your body type, but essentially, three days a week for twenty minutes should be sufficient. It is best to do your cardio on your days away from resistance training. If you must do them in the same session, weight train first and implement cardio afterwards. Keep cardio and training combined limited to 75 minutes total training time.

Conclusion to Daily Mass

To build mass you just have to keep it simple. I made my best gains when I began eating to fuel the body and activity, cutting training back to three days a week with minimal sets and repetitions, adding partials, and incorporating a compound movement as the sole exercise for the given body part.

For ADVANCED information on gaining muscle size, power, and strength check out Iron Dolls – Female Bodybuilding Secrets!. Your last stop to muscle gains and strength!

Fitfully Yours,
Karen Sessions NSCA-CPT
aka: MsFit
 

About the Author

Karen Sessions has been in the fitness industry since 1988 and is a multi-certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.

Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.

Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves. www.Iron-Dolls.com

 

Sincerely,
Lewis + Sarah
www.atozfitness.com

PS – feel free to forward this email to anyone else you know who might enjoy this fitness article post .Click Here to forward this message to a friend

If you have any questions, you can contact me by clicking here.

© Enterprise AtoZfitness

  

Related posts

If you like this post check out these related topics......


  • How To Build Muscle Fast: 41 Ways to Gain 41 Pounds Of Rock-Solid Lean Muscle Mass in 6 Months - By:Mike GearyVince DelMonte - Posted on: April 22, 2009
    This article will give you at least 41 tips and ideas for gaining more muscle and getting more ripped than you can imagine. Muscle building expert Vince DelMonte has helped over 20,000 skinny guys and consults with fitness experts all around the world on the most critical and supporting elements to build muscle mass and to ...

  • Hardgainer’s Bodybuilding Training - By:Hugo Rivera - Posted on: February 17, 2008
    Hardgainer’s Bodybuilding Training by Hugo Rivera   Mass Building Training Principles For Hardgainers There are many mass building training principles that hardgainers need to follow in order to get results from their bodybuilding training routines. ...

  • 8 Proven Strategies For Maximum Muscle Gains - By:Sean Nalewanyj - Posted on: May 29, 2006
    By Sean Nalewanyj There is so much conflicting information out there when it comes to the topic of building muscle, and sometimes it can be very difficult to know where to start. If you’re an average beginner looking for some basic guidelines to follow in the gym, the following 8 points will start you off on ...

  • The Most Critical Lessons I Learned In My Very First Year of Training That Can Help YOU Maximize Muscle and Fat Loss - By:Nick Nilsson - Posted on: June 25, 2006
    By Nick Nilsson Get a step-by-step catalog of THE most important things that I learned about fat loss and muscle and strength-building from my first year of weight training. It will open your eyes! As a long-time trainer, I’ve learned a LOT of lessons ...

  • Power Building and Resistance Cardio: The Killer Combo! - By:Elliot HulseMike Westerdal - Posted on: February 7, 2010
    It never ceases to amaze me how many people have fallen victim to the lie of “isolated results.” Essentially, the idea that fitness, success and life results are created in a vacuum… completely detached and isolated incidences. For example, many women call me inquiring about fitness training and assert their desire to “lose belly fat” ...

  • Mass Building Tip For Skinny Hardgainers! - By:Jeff Anderson - Posted on: September 30, 2008
      www.AtoZfitness.com Your Internet Fitness Resource Site ...

  • Muscle Explosion! 28 Days To Maximum Mass – Reviewed by Sarah - By:Nick NilssonReviews - Posted on: October 22, 2007
    Good morning, If you are not on the AtoZ Focus on www Fitness Newsletter e-mail list you might have missed the brand new product launch from our firend Nick nilsson. Here is what I sent to all my subscribers as well as an added bonus to blog subscribers a review of Nicks new  Muscle Explosion! ...

  • Doing Cardio While Building Muscle- Part 3 - By:Jason Ferruggia - Posted on: May 4, 2008
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Article Blog Post - Doing Cardio While Building Muscle- Part 3 If you missed parts 1 and 2 you can view them here. ...

  • Cardio Blueprints to BUILD Muscle, Not Lose It - By:Vince DelMonte - Posted on: August 25, 2009
    After I train, this happens every time I’m in the locker room getting ready for a shower. I hear two scrawny, confused dudes (SCD’s) discussing the pro’s and con’s of doing cardio apart of their muscle program. The conversation usually goes like this: SCD #1: I hate cardio. I don’t do any since I’m trying to bulk up. Share ...

  • Muscle Building Program – How to Build Muscle Fast - - By:Special Alerts - Posted on: May 2, 2012
    It’s all useless for the genetically average, drug- free lifter. The pros use upwards of $80,000 per year worth of steroids and have better muscle building genetics than 99.9% of the planet. They succeed in spite of what they do, not because of it. Following their workouts will only lead to soreness and frustration. But no ...

  • Doing Cardio While Building Muscle- Part 1 - By:Jason Ferruggia - Posted on: April 11, 2008
      AtoZfitness.com Article Blog Post Doing Cardio While Building Muscle- Part 1 April 11 2008 By Jason Ferruggia There is much debate and controversy on the ...

  • Idiotic Mistakes Using Superset Training To Build Muscle! - By:Jeff Anderson - Posted on: April 1, 2009
    By now you should know that “superset” training is the best training method for any fitness goal, whether you want to build muscle or burn fat. Unfortunately, I see WAAAAAY too many people using this technique incorrectly…and it’s time to set the record straight! By now you should know that “superset” training (where you perform one exercise ...

  • Power Building and Resistance Cardio: The Killer Combo! - By:Mike WesterdalSpecial Alerts/Information - Posted on: November 13, 2009
    It never ceases to amaze me how many people have fallen victim to the lie of “isolated results.” Essentially, the idea that fitness, success and life results are created in a vacuum… completely detached and isolated incidences. For example, many women call me inquiring about fitness training and assert their desire to “lose belly fat” ...

  • Fat-Loss Circuit Training – Now is the time to try this revolutionary fat-burning, metabolism-boosting training technique! - By:Nick Nilsson - Posted on: May 18, 2006
    Experience a training technique so powerful you can literally FEEL your metabolism firing up and burning fat! Want to burn off that holiday weight gain as quickly as humanly possible? Fat-Loss Circuit Training is the BEST place to start.Fat-Loss Circuit Training is a program of my own invention. I developed it for losing fat quickly. It’s ...

  • Aerobic VS Strength Training - By:Lynn VanDyke - Posted on: December 21, 2006
    Melt the Fat Comes With: 200+ Exercise Photos 800+ Healthy Meal Ideas 160+ Daily Menus 100+ Strength Training Routines 60+ Motivation Secrets … and Loads More. Click-Here to Find Out How You Can Tone Up and Feel Awesome About Your Body! ...

  • Interview with Nick Nilsson – Muscle Explosion – 28 Days to Maximum Mass - By:Nick NilssonVince DelMonte - Posted on: June 10, 2009
    So today, we’ve got an interview with Nick Nilsson, creator of the training program “Muscle Explosion – 28 Days to Maximum Mass”. have to say, Nick’s taken a really unique approach to muscle building with this program. Normally, the recommended way to build muscle is a long-term, steady approach. Nick has taken the opposite track…instead of ...

  • AtoZfitness Announcement : 5 “ADVANCED” MASS BUILDING TIPS To GROW Muscle Like Crazy! - By:Jeff Anderson - Posted on: May 6, 2008
      www.AtoZfitness.com Your Internet Fitness Resource Site - AtoZfitness Announcement - 5 "ADVANCED" MASS BUILDING TIPS To GROW Muscle Like Crazy! Remember when you ...

  • Myth or magic: “Burn Bodyfat While You Snore?” - By:Jon Benson - Posted on: October 19, 2007
    Myth or magic: "Burn Bodyfat While You Snore?" By Jon Benson A recent study presents us with some great news when it comes to burning bodyfat.   This is rather eye-opening for the "cardio bunny" crowd — those folks who swear by endless hours of spin classes ...

  • How Long To Rest Between Sets - By:Jon Benson - Posted on: March 8, 2009
    A lot of my readers ask me how long to rest between sets while exercising. The answer is: It depends on your goals. If you are training to increase strength, I recommend resting a bit longer – up to two minutes for exercises like squats and heavy dumbbell work. But if you want to burn the most ...

  • 37 ways to build bigger arms - By:FeaturedJason Ferruggia - Posted on: June 19, 2009
    1) Do a crap load of parallel bar dips and close grip chin ups. Ever see the arm development on male gymnasts? Nuf said. If you want to build bigger arms do what they do. 2) For maximal growth you need to do both heavy sets of 6-10 reps ...



Comments are closed.

Click Below for Details