Building Mass

[Ali]

By: Mike Murphy

Have you ever wondered how the Pro's get so HUGE? Now, I know that I have many years in front of me before I get my Pro Card, but I do know how to put on mass. There are 4 Key Components in gaining lean body mass.

They are:

1. Eat Lots of Good, Clean Food.
2. Work-Out Hard.
3. Supplement Properly.
4. Sleep Long.

Notice that I put "eating lots of good, clean food" at the top of the list. Let's face it, more Calories = more mass, period. To build muscle, it is imperative to have adequate calories to build with. This doesn't mean to rush to Burger King and order 10 Whoppers. LOL, you want good, clean calories, like those found in your basic, down-to-the-earth-type foods such as: Potatoes, Rice, Oatmeal, Beans, and Yams. Meals should not include much the following: dairy products, sugars, or fats. You need to try to break your daily caloric, protein, carbohydrate, and fat intake into 6 even meals. Meals should be spaced out by between 2-3 hours. It is important to check your bodyfat once a week. You should eat enough to gain about 1-2 pounds of muscle per week.

Work-Out Hard

Intensity is the Ingredient that makes Muscle Soup. Training Hard Doesn't mean getting pissed and curl 150lbs with your body. It means to put a weight that you can honestly pump out some good, clean reps with strict form. Get your spotter to help you with a few extra reps. If you can get used to the "Pain of the Growth Zone", have your spotter spot you until he/she gets tired. The Intensity of this type of training is Awesome! You may also consider getting a personal trainer. When you look for a personal trainer, you should look for someone who: can help you workout with more intensity, do adequate cardio, and most importantly, eat and supplement properly.

Supplement Properly

If you are going to supplement, supplement properly. You should ingest approximately 1 to 2 grams of protein per pound of bodyweight each day. You should also eat a considerably large amount of calories. Remember though, that you should be getting most of your protein, calories, etc. from food and what you can't get, needs to be made up with supplements. Right now, I am eating between 2000 to 3000 calories a day because I'm preparing for a bodybuilding competition. Like I said earlier, you should be able to gain approximately 1-2 lbs. of muscle per 100 lbs. of bodyweight each week.

If you are not gaining this much, you should check to make sure that you are following all of these guidelines. There are many products out there. Some supplements are good and some just steal your money. Supplements that add Protein to your diet are very beneficial. I will leave it to you whether you want to use supplements or not, just try and pick ones that do not have much sugar in them.

Sleep Long

Many times, you are too caught up in the "joys" of life and don't find much time to sleep. Sleeping is essential because it is a time your body gets a break from the daily activities and is able to repair the muscle fibers that you tore during your workout. You have all heard the normal amount to get is 8 hours of sleep each night. The average teen needs more than 8 hours and this average teen is not a bodybuider. I say get as much as possible. I do good to get 7-9 hours of sleep each night.

In conclusion, I have summed up all you need to know about building muscle besides exercises and reps (This will be in another publishing) in one article. If you diligently follow these guidelines, you will build lean, sexy muscle that girls will go crazy over and can consider yourself a bodybuilder! Good Luck.

[wala]

Not bad, I don't like the first scentence tho... We all know that pros are huge for one reason!

[Ali]

lol, some1 that is just beginning to start training might not and later on in their "bodybuilding" life they might find out why the pros are so huge, by that stage they will probably be motivated enough to carry on.................

[wala]

Originally Posted by Ali

lol, some1 that is just beginning to start training might not and later on in their "bodybuilding" life they might find out why the pros are so huge, by that stage they will probably be motivated enough to carry on.................

yeh, I guess!

One thing is tho - they may actually wanna be as big as a pro and take this guy's advice thinking they're gonna be the size of ronnie coleman and training hard and eating their veggies! lol

[Ali]

Originally Posted by wala

yeh, I guess!

One thing is tho - they may actually wanna be as big as a pro and take this guy's advice thinking they're gonna be the size of ronnie coleman and training hard and eating their veggies! lol

, just hope they know what pros use before reading this.

[wala]

In that case Ali - Pros use steroids

Now they know

[Ali]

Originally Posted by wala

In that case Ali - Pros use steroids

Now they know

from a total noob: steroids, what?

[wala]

Originally Posted by Ali

from a total noob: what are steroids? where can i get them from?

read the rules.... banned! lol

[Ali]

teen bodybuilders need over 8 hours sleep!!! i get like 6 or 7 hours. fcuk a doodle do. I knew this before but i just cant go sleep earlier

[digitor]

I never get enough sleep, I should go to bed earlier, but I can't sleep anyway so what's the point!

[Ali]

Originally Posted by digitor

I never get enough sleep, I should go to bed earlier, but I can't sleep anyway so what's the point!

yeh, 2 much things 2 do like entertainment, tv, net..........work!

u cant sleep? why

[digitor]

Originally Posted by Ali

yeh, 2 much things 2 do like entertainment, tv, net..........work!

u cant sleep? why

I dunno, getting to sleep usually takes a while, I can't get my head clear of stuff

[Ali]

Originally Posted by digitor

I dunno, getting to sleep usually takes a while, I can't get my head clear of stuff

oh ok........ kinda sucks?

[Big Guns]

Like I said earlier, you should be able to gain approximately 1-2 lbs. of muscle per 100 lbs. of bodyweight each week.

Sure you will! That would mean that I will gain 100lbs this year!! woohoo