5 Steps to Muscle Gain

Step 1: Develop a Program.

You need to consult a certified weight trainer before you decide which muscle gain and abs training would be best for you. You can also study weight training ebooks and videos and determine if you will be comfortable with any of the programs.

Prior to building your muscle training plan, make sure to get a general physical health check  from your doctor. This way, you will know if your physical condition can withstand the rigors of your preferred program.

Basic tip: Make sure that your program has exercises for all muscle groups. It should also include cardio exercises in order to sculpt your abs.

Step 2: Develop good form.

The key to quick muscle gain is to learn the proper techniques of performing and accomplishing each exercise set. The fastest way to gain muscle therefore is to master excellent form so you can maximize the benefits of your program.

Step 3: Prepare to break down your muscle.

To quickly build your muscle mass, you have to break it down first. Muscle fiber growth occurs after exerting extreme stress on your muscles.

Take note though that muscle build up does not occur during actual training. The growth starts during your rest periods. So make sure that you can have a few days of rest in order to allow full muscle recovery before you start to stress it again.

Step 4: Start revolutionizing your diet.

You will have to look at  your diet and develop new patterns of eating. You must really focus on proteins, complex carbs, and essential fats. Get rid of all junk, sweets, and stop unhealthy habit.

You must also eat big in order to gain big muscles. However, make sure to avoid non-essential fats in order not to defeat your abs training program.

Step 5: Mix up your exercise routines.

There will come a time that you will experience muscle growth plateau. This means that your muscles will stop growing because they were able to adapt to your training program. So it is best if you can change your exercise set every six weeks in order to avoid such plateau.

Learning the fastest way to gain muscle is not difficult. The key here is your diligence and dedication to your workout routines in order to get the full benefits of your training.

The 10 Commandments of Muscle Mass

1. Start Lifting Heavier Weights Progressively

There’s no way around this one. This one is universal for mass. You have to train with heavy weights in order to put on thick-dense muscle mass. Keep track of what you do from week to week and if it felt easy from one week to the next, up the weight and if it didn’t stay at the same weight until you do!! Never, stay at the same weight for too long. If its too heavy, back off about 10-15 pounds.

2. Utilize long rest periods

The power lifting aspect. Who says that building mass takes too long? Hey, you have to spend some amount of time building mass or you won’t at all. Keep that in mind!! Use a 30-45 second rest (upper body) and 45 seconds to 1 minute or more (lower body except calves). This is enough time for that lactic acid to get out of the system so you can attack another set.

3. More Power lifting and less Bodybuilding

This means that your rep ranges should be anywhere from 4 reps to 8 reps and your number of sets should range from 3 to 6 sets. This is for all body parts included. This also doesn’t mean that you shouldn’t do any bodybuilding movements. Its just that you should do more power lifting or mass-builders than you should bodybuilding movements. I would say one bodybuilding movement per body part.

4. Love to do the HARD EXERCISES!!

You pretty much knew this coming into this article. This includes dead lifts, squats, heavy benching (most of you don’t have this problem) barbell rows, barbell calf raises, lat pulldowns, leg presses, barbell curls, , front shoulder press, dumbbell bench press, dumbbell shoulder press or anything that has nothing to do with a machine (except hammer strength they are good for mass and for going heavy too!!).

You won’t build mass on machines, you have to work the stabilizers on dumbbells and barbells . Oh, and don’t be afraid to use a power rack as well.

5. You got to Give 120%

Train as if you life depended on being massive. With what you have to work with in the gym, it will require you to be more focused and intense. Talk to you buddies at the gym later, when your in there, you have to be focused and determined on being a “freak” no matter what and go through your workout like your a robot.

6. Use Partners Belts, Wraps,  and Straps

Heavy training means more protection. You have to use belts, wraps, and straps to hoist the heaviest weight possible. Don’t try and do something you know you can’t do without any of these. These things should be tied to you if they aren’t in your bag. I don’t go anywhere in the gym without these.

For some of you, this should cut you excuses for not doing none of the big boys stuff!! You’ll need a partner for when you go insanely heavy to be a freak!! Partners will help with your spotting and keeping you safe and you’ll need one that just as or more intense and focused as your are.

7. DO NOT STICK TO THE SAME WORKOUT…change it up every two weeks!

I know by the textbook, you should stick with the same workout, but your body is going to get used to the workout . Change up the exercises every two weeks since your training for mass.

Change them up in one of two ways: change the exercise itself….or change how you do that exercise as far as reps and sets are concerned.

8. NO LIMITS

Don’t limit yourself in the gym as far as weights are concerned. Believe that you can and will be big as a house by the time summer get around. Use visualization techniques (like benching 600 or having 23″ arms!!) and motivational techniques like posting pictures of strong guys benching heavyweight or massive bodybuilders…anything that will give you a reason to be the freak of the gym!!

You should do nothing more but eat, sleep and think  big ..but like freak 24-7. Think nothing more than eating iron , I recommend all of the above techniques and getting a training partner.

9. Take a good supplement stack….

Creatine and Protein should be at the top of anyone’s list. With hard training and the right supplements you should see results you want.

10. You must Eat like a FREAK!!

This does mean eat everything, but eat smart. Junk foods are still out and you can eat those on the days you can cheat, but during the week, its  meat (steak, chicken, beef, and turkey),Eggs, complex carbs (breads, cereals, etc.) Rice, baked potatoes, etc.

Well, those are the 10 Commandments for Muscle Mass.

With these 10 Commandments printed out and in your bag, you’ll have a guide with you in the gym. Take the time to plan out the workout and nutrition plans for the week. Oh, and if I have to say it….keep cardio down to a minimum. You’re building mass, you know becoming a freak!! You can do cardio once a week only and not as long. But remember, you’re in construction for this summer. Well, until next time fellow freaks…stay big!!!

Best Repetition Range To Build Muscle

If you’re really trying to get stronger and build muscle mass, what repetition range should you be striving for? When do you know it’s time to add more weight?

I think these questions are more prone to beginners and intermediate weight trainers who aren’t really sure when they should be adding more weight or what repetitions range they should be aiming for when they add more weight.

Back in my early days, I didn’t really have a clue what repetition ranges worked best for me. I’d just load the weight on and go for 6 reps.

However, as I soon learned, I would usually hit a plateau because my body simply couldn’t handle the heavy weight, day in and day out for months at a time, with no change to my routine. Since than, I’ve come up with a plan that allows for me to lift as heavy as possible, keep improving month after month and spare my joints and connective tissues.

I’ve been in this game long enough to know when it’s time to add more weight and what repetition range I should be striving for. With that in mind, let me give you some of my personal guidelines as to when you should be thinking of adding more weight and what repetition ranges you should be trying to complete. By following this kind of progression, you will always keep improving and you will be sparing your joints and connective tissues.

The following technique is a wonderful way to build muscle and strength. It will spare your joints and connective tissues while providing an environment for muscle growth. I’ve used this technique for years when I want to improve one of my compound movements and it works like a charm.

Let’s take the bench press for an example. I’m going to assume, in this example that the max, single rep bench press is 205 pounds.

Warm up: 1 set of 20 repetitions:

The warm up is exactly that, a warm up. Under no circumstance should this set be difficult or hard to complete. This set is to warm the muscle tissues up and get the blood flowing in your connective tissues and muscles.

You should be using about 40% of you max. So, if your max is 205 pounds, you should be using 100 pounds for this warm up.

You should rest about one minute before attempting the next set. Have a drink of water and concentrate on that last set – Which of course is the growth set.

First set: 1 x 12 repetitions:

I like to think of this set as a second warm up. I use this set to prime my muscles up and get the blood flowing. Really, this set – sets the stage for my growth set (the last set). Remember, you should be using a weight that’s light enough to not cause any discomfort or hardship. These reps should be very smooth with no bouncing or going too fast. In terms of weight, you should be using about 55% of your maximum. For our example, you should be using about 115 pounds.

As you get stronger and stronger, you’ll add more weight over time but remember that you should not be struggling with this weight. This weight should be light enough to not to cause any burn or stress but heavy enough to get the blood pumping. Remember, you want to use 55% of your maximum and no more.

You should rest roughly for about 1 minute before attempting the next set. Have a drink of water and concentrate on that last set – Which of course is the growth set.

Second set: 1 x 8 repetitions:

Personally, I look at this set as my second warm up. I’ll add more weight than my previous first set, but this set is to prime my muscles up and get them used to handling heavier weights. Now, you will notice that the repetition range has dropped down to 8.

The reason I’ll drop the weight down to 8 is because my muscles are warmed up with two prior “warm up” sets. What I’m doing now is setting the stage to handle heavier weight. I don’t want to tire my muscles out because my ultimate goal is to tackle that last set with primed up triceps, shoulders, and chest muscles. By the time that last set comes around, I want my muscles to be warm but not tired. Very important.

Now, you may be wondering why these sets are easy to do. Well, they’re supposed to be relatively easy because this isn’t where the growth occurs. The real growth occurs on that very important last set. So, you want to conserve all of your energy for that last set.

Third set: 1 x 8 repetitions:

Now, we’re starting to get into heavier weight but at this stage you shouldn’t be anywhere near your maximum. Yep, you shouldn’t be approaching failure or having a super hard time with this set. Now, you may be thinking, “What’s the point?” Well, as I said previously, the point is the last set. All your effort will be aimed at completing the repetitions for this set and that’s what your getting your body primed for.

You should be able to do 8 complete repetitions in a very fluid fashion. You don’t need any spotter for this set and shouldn’t need to. If you’ve reached failure at this set, you’ve peaked too early and your set is shot. You don’t want this because it will throw your bench press session off. Remember, you want to constantly improve and to do that, you need to concentrate on that last set.

You should be using about 75% of your maximum for this set. For our example, you should be using about 155 pounds. You may be able to complete this set and find it was relatively easy. Well, don’t worry too much about it because your working up to what is called “work set” in body building. This is all that matters.

Now, your body chest and triceps should be feeling tight, but loose. Your upper torso should be warm but not burning.

Do a bit of light stretching and rest for about a minute and a half because your going to tackle our work set next.

Final set – Work set 1 x 8 repetitions:

Well, we’ve reached our final set and this is where all the magic happens. What you want to do here is add enough weight that you are barely able to get out 8 repetitions. You will need a spotter because you might hit failure at your 7th or 8th repetition. This is very important. You shouldn’t be hitting failure on your 4th, 5th, or 6th repetition because your going to heavy. You want to be able to complete at least 6 repetitions on your own before hitting the wall on your 7th or 8th repetition.

On the other hand, if you can complete 12 repetitions with this weight, your going too light. For your next session, add more weight to the bar – say 20 pounds.

You should be using about 85% of your maximum. In this example, you will be using 170 to 175 pounds. You should be working hard at this set and it should be hard to do. If it isn’t, add more weight the next time you hit the bench press.

Now, this is where the magic of this type of training occurs and how you get strong. What you should be doing is keeping track of your weight and sets with a journal, you are, right? Once you log in the weight and sets, your going to tackle this same regiment for your next bench press session but with one big difference. All of your sets, reps and weight will remain the same except on the last set.

This is where you really start to grow. Your ultimate goal for you last set is to get 12 repetitions with that weight. Remember that magic number…12 repetitions with the same weight for the same rest period on your last set. So, let’s say in this session, you barely get 8 repetitions with 175 pounds. What you want to do for your next bench press session is to get maybe 9 repetitions. A week after that, you want to get 9 maybe 10 repetitions using that same weight. A week after that, you want to get 10 maybe 11 repetitions. A week or two after that, you want to get 12 repetitions. Remember, these are all un assisted repetitions. These should be clean with no help from a spotter. Of course, for safety sake, there should be a spotter but they shouldn’t be helping you.

Now, once you’ve reached 12 repetitions with that same 175 pounds you’ve basically increased your one rep maximum to about 230 pounds – congratulations. You’ve saved your joints from unnecessary stress and you built up a lot of strength. In about another two weeks, you should start to see more muscle growth.

Now, it’s time to add another 15 to 20 pounds to the bar for your last set and do the whole thing over. Remember, you want to keep everything else the same as before except that your going to add another 15 to 20 pounds to the bar for your last set and barely get out 8 repetitions. For this example, you’ll need to use about 190 to 195 pounds.

I know, you’ve heard that you need to do 4 repetitions and go to failure in order to build maximum muscle mass. No need. All your going to do is injure your connective joints and ligaments.

There you have it. If you want to build muscle mass and strength, this is a sure fire way to do it, without damaging your ligaments and joints. However, I will say that after every 12 to 14 weeks of this kind of training, you need to take a 2 week break. Go out and show off your new muscles and take some time to enjoy it because after 2 weeks, you’ll be back to break new personal records.

If your looking to build muscle, this is how your standard weight progression should look like if your wondering how much weight you should use. If everything is on track, you can only get stronger. That’s right, your body will adapt for the next workout by getting a little bit stronger.

Now, if you’ve stopped getting stronger and you are stuck at 8 repetitions, something is wrong. This can be due to a variety of factors which can include your diet and rest. Now, I’m not going to get into these here, but more than likely, these are the causes for your plateau.

Good Luck Chris

Weight Training Guide For Teenagers

If you are a teenager seeking to gain weight then you need to maintain discipline in all areas such as weight training, diet, aerobics, rest and supplements. As a teenager you could experience great difficulty trying to increase your body weight, especially if you have the genes of a hard gainer.

Teenagers usually have a faster metabolism than older people and this is why it becomes hard to gain weight. Some actually end up using steroids so that they can increase there weight. The use of steroids is not recommended since they can lead to the following side effects; shrinking of the testicles, low sperm count, decreased libido, enlargement of the clitoris, disruption of the menses, growth of breast in males, growth of facial hair in females, acne, insomnia, depression, increased rage, kidney problems, liver problems, and heart conditions. You should only use natural means to gain weight.

If you are seeking to gain weight you should concentrate on increasing your muscles and not your body fat. Weight gain arising from an increase in muscles will make you develop a good body physique.

If you want to gain muscles you need to ensure that you start weight training. You should not focus much on prolonging your weight training session. You should instead focus on power lifting because this is the only way through which muscle hypertrophy takes place. When you prolong the workout sessions, you will end up losing the muscles you had already acquired because of catabolism.

When you train for long there will be an accumulation of lactic acid in your body and this has the effect of making the muscles to grow slowly. Your muscle growth occurs during the phosphate phase which is the first phase of the lift. If you are not able to cause muscle hypertrophy during this periods then you are not going to succeed in stimulating your muscles to grow. Train for approx 1 hour per session.
You need to perform aerobic exercises as well but this will only help improve your body endurance and the health of your heart. It will not make you gain weight.

You need to increase the amount of calories you take in your diet. Your diet should therefore comprise mostly of proteins, carbs, and healthy fat. Proteins are the building blocks of muscles. Proteins are also rich in calories which are needed to undertake intense training. Carbohydrates are also very rich in calories which fuel the body to undertake intense weight training. You should choose the slow energy releasing carbs which are simple carbs because they will not be easily converted into body fat.

Simple carbohydrates will also help your body to be able to withstand prolonged weight training session. You need to take bodybuilding supplements as well such as Creatine supplements, and whey protein supplements(protein drinks) which will help you to build your muscles fast.

In order to gain mass, you should provide your body with adequate rest period. You need to sleep at least 8-9 hours each night. Your body grows while at rest, make sure you have 2-3 days off per week, maybe train Monday, Tuesday, Wednesday off, train Thursday and Friday, weekend off, this is just an example.