How To Build Muscle Mass

How To Build Muscle!

If you’re looking to BUILD MUSCLE, then you’ve come to the right place!

Provided below is all the information you need, specific to your goal of building some solid muscle mass. Wether you are a beginner or an experienced STRENGTH WARRIOR, prepare to get JACKED!

To Build Muscle you need to eat more and train more.

To get JACKED you need to increase your activity level while in a caloric surplus. More simply put, to build muscle you need to eat more and train more. Your training needs to constantly be progressing as you add in more overall work; through increasing the weight, sets and/or reps. Just the same, your overall caloric intake needs to be in a constant slow progression.

The goal should be to do the least amount of work in order to obtain the greatest amount of results.

You SHOULD NOT do anything sudden such as drastically increase your workload and bump up your daily intake by 1,000+ calories daily. That is how you get injured, increase your body fat, and eventually plateau your progress.

Everything needs to be done gradually for the best results. The longer you take, usually the greater the results. Start by slowly increasing your training volume by adding in 5-10lbs to each of your main lifts weekly, while at the same time adding 100-300 more calories to your daily nutritional intake each week. This will keep your muscles growing and not overload any of your systems with too much stress.


Earn Your Supplements!

Remember, food will always be superior to supplements. Supplements can be beneficial, but they should not be relied on for progress. You need to be able to get yourself pumped up for a workout, learn to eat right, and fuel your workouts before ever taking them. Otherwise, they can hold you back from reaching your true potential. Until you have been training consistently for a minimum of 5 years, and accomplished a number of strength goals on your own (500lb squat, <10% body fat, etc.), you haven’t earned your supplements yet. Go get to work!


Building Muscle is simple, it just takes a lot of hard work.

To stimulate muscular growth you need to train with optimal intensity and volume. That means you must have enough intensity to place stress on your muscles for growth with enough total work volume. If you want to build muscle, you need to do activities with enough intensity to create stress for growth, along with enough overall volume to create significant breakdown.

You WILL NOT build the most muscular size, by doing low intensity exercises with high volume or high intensity exercises with low volume.

There must be a combination of training intensity and work volume to significantly breakdown the muscle fibers and stimulate growth.

It is best to train within a 65-85% intensity over the course of multiple sets in order to stimulate the most muscular growth. This intensity will put your weight lifting sets between 5-15 repetitions per set.

The training volume will vary depending on the exercise and intensity. For major compound lifts, like the squat, you can get a lot of growth by doing something like 5 sets x 5 reps while a less stressful exercise, like the leg press, will benefit more from 3-4 sets x 10-15 reps. Usually 25-60 reps is a good range of total work per exercise. 

The higher the intensity, the less the overall work that should be done, and vice versa. This is because it doesn’t matter how much you can do in a given workout, if you can’t recover from it. Recovery is where we grow!

For complete growth it is best to use varying intensities and rep ranges within these given parameters for each exercise. This will stress growth in multiple ways so that your muscle cells gain both size and density for overall better growth.

For more specific information on how to train to Build Muscle read our article JACKED (How to Build Muscle) and remember that Recovery is the most important aspect of training!

If you are ready to take on your goal of getting JACKED, then check out all the information we have provided for you below!


START By Picking Your Program

 

base of strength training programDo you want to get Stronger, Lose Fat and BUILD MUSCLE?

This book takes you through a simple, yet highly effective Muscle Building program. It uses the most effective strength exercises to build up your Base Of Strength so that you can pack on some serious muscle!

This program is perfect for beginners looking to learn the basics of strength training, or even advanced STRENGTH WARRIORS that want to strengthen their training foundation while building some solid muscle.

If you are ready to get strong, lean and JACKED, then I suggest you pick this program!

Base Of Strength

 


mathias method strength guideDo you want to be really strong, fit and athletic?

This Strength Guide is perfect for athletes, beginning lifters and advanced STRENGTH WARRIORS looking to get really strong!

The Mathias Method is a System, not a Training Program. It is a Systematic approach to Strength Training that allows you to stay Healthy, Improve your Performance, and get Stronger, all while moving towards your specific training goals.

This system has been used for years, helping STRENGTH WARRIORS from all over take their training to the next level.

The weak get strong, and the strong get stronger!

Includes: Build Your Own Workout Guide – Training Template – Training Program

The Mathias Method STRENGTH SYSTEM

 

 


Bodybuilding Specific Program

If you  want a Bodybuilding Specific routine, then I suggest you view our

Bodybuilding Program

Or

Combine Powerlifting with Mass Building

Powerlifting Mass Program


LEARN How To Improve Your Workouts

 

Strength Principles

 


READ Our Muscle Building Articles

 

JACKED (How to Build Muscle)

Stronger Beginnings (Beginner Training)

SHREDDED (How to Get Leaner)

Summer Abs!

Hydration (What You Don’t Know)

Stronger Dieting (Optimizing Your Diet)

The Truth About Protein

The TRUTH About Strength Training

RECOVERY – The Most Important Aspect of Training

 


IMPROVE Your Lifting Technique

Squat

Bench Press

Deadlift

Sumo Deadlift

View All Main Lifts

 

Lower Body Accessory Exercises

Upper Body Accessory Exercises

Abs and Core Abdominal Training Exercises

View All Exercise How To’s…

 


ASK Questions

If you have any questions you can always

Ask Me!

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