Bodybuilding Basics: Building Mass

If you are looking to gain the most pump or mass from your workouts there are many strategies to pack on the muscle tissue. Science has taught us that high resistance at low reps followed by a diet and bodybuilding lifestyle that supports muscle growth will have the best results. By eating, living, and sleeping muscle growth you will start to notice the muscle mass accumulating in all the right areas.

A solid base to muscle growth starts with a good night’s sleep. Your body releases Human Growth Hormone (HGH) while you sleep. The only other time that rivals these high blood levels of HGH during sleep is when you exercise. If you are looking to gain extra HGH from your sleep and exercises consider taking L-Arganine, L-Glutamine, and L-Ornithine. They are amino acids that are precursors to HGH and best when used before bed and before workouts. The amino acid L-Glutamine is also a great anti-anabolic (prevents muscle breakdown). When you exercise at high intensities your body looks to breaking down its protein for energy, and by taking extra L-Glutamine you can stave off this natural process. Still confused? Think of it this way, shouldn’t cross country runners have huge thighs and extremely large calves? No because during the prolonged activity of training the body breaks down some of that muscle for its energy to complete the workout.

After you wake up its time to head to the gym right? Not so fast, you need a complete breakfast to fuel that exercise! One of the best breakfast foods for building mass are eggs. They are a complete protein (containing EVERY amino acid your body can’t manufacture). Don’t be afraid of the yolk either because he is packed with energy boosting B vitamins. As for the other meals of the day look to eat high protein balanced with high fiber and plenty of fruits and vegetables. Make sure to eat a light protein snack after working out to help refuel and give your body what it needs to repair the damage done from the heavy lifting.

Ok you’ve had a good night’s sleep and ate a complete breakfast now it’s time for the gym! Your program should focus on high weights (between 70-90% of your 1 rep max) at low reps (between 5-8). Your body will undergo changes at a cellular level toward muscle growth if you use rest periods of 30-60 seconds. Your body can quickly recharge its batteries by replenishing stored ATP up to 90% within 60 seconds. Consider taking a good 1000mg of a Buffered Vitamin C after your workout to help with the repair of your muscles as well as that light protein snack. Ascorbate (Vitamin C) is a potent anti oxidant and when you do heavy lifting your body undergoes high oxidative stress thus a need for antioxidants.

A Good Mass Building Workout Upper Body:

Exercise                                     Sets        Reps           Intensity (%1RM)                   Rest
Dumbbell Bench Press             4              5                  80%                                         1 min

Dumbbell Fly on Bench             4              8                  70-80%                                   1 min

Dumbbell Shrugs                       3              8                  75%                                         1 min

Seated Military Press                 4              5                  80%                                         1 min

Weighted Dips                            4              8                  80%                                         1 min

Skull Crushers                            3              8                  80%                                         1 min

Barbell Curls                               3               8                 80%                                         1 min

Working out heavy alone will not be the only determining factor in building muscle there are many other lifestyle factors that come into play when looking to building mass. Following a muscle gaining lifestyle from the gym to your bed you will notice a buffer you in the mirror in no time. Remember to have an exercise plan set out for you by a professional and adhere to the any dietary guidelines set out by your physician.

Now get to the gym and start building a whole new you. Mass Up!