Building Mass

Train With Heavy Wight 

Considering yourself training heavy if you are doing 8-12 reps? Well, scale down to 4-6 and you're good to go. The kind of muscle fibers that yield the greatest power are also those that grow the most. The only way to stimulate growth is working within the power zone which is 3-6 reps per set. Heavier weights equal bigger muscles! Have you ever seen a muscular person train with relatively light weights? In the gym you're not supposed to succeed every set. If your muscles could handle the load (the whole set), your body thinks, "Ok, we managed that one, there's no need to improve and recruit more muscle mass". You asked your body for something and it delivered. Now, ask for more and you're forcing your body to adapt. The only way for your body to survive your hard training is to get stronger and stronger, which often

Many Small Snacks

The best way to make your body build muscle is to give it energy. The most important time of the day is post work out. What you need is a protein/dextrose shake with l-glutamine and creatine. Opt for 30 grams of protein and the equivalent amount of sugar (dextrose). Don't skip this meal, that's the worst thing you could do! If you're really serious about muscle building, you down one third of your post workout shake prior to your weight lifting. Doing that puts your system in an anabolic (building) state!

Now, by doing this, you're on your way to transform your body. About 40 minutes later, have another small snack, this time have 2-4 rice cakes and another half of a protein shake. This keeps your system building. The last and most important snack is 1 hour after the second one. Now, you can have 1/4 a cup of oats and 1/2 a cup of low-fat cottage cheese.

Seems like a lot of eating? Remember, these are small, small meals which gives your body energy to reverse the breaking down of muscle mass, but not so much it gets stored as fatty tissue!

BodyBuilding Techniques

Partial Reps:

Partial reps or restricted range of motion (ROM) sets is similar to Twenty-ones except that the entire set is purposefully done through a partial range of motion. Focus can be either on the concentric or eccentric portion of the partial movement. This can be done anywhere within the normal full range of motion such as at the beginning, the middle, or the end. Weight is usually moderate to heavy and timing between sets is anywhere from 1 to two minutes.

 Forced Reps:

Forced reps are a process that involves working the muscle group to failure. Forced reps take place with in a given set and can consist of maximal weight to failure (less reps) or light to moderate weight (high reps). Utilization of a lifting partner is essential to allow full contraction of the muscle to occur. Minimal time is needed between forced reps (as long as full muscle contraction occurs) and time between sets utilizing forced reps is longer to allow greater recovery. Example: Bench Press at 90% of max for 6 - 8 reps (employing a partner to help you through the full phase of contraction).

Super Sets:

A super set consists of a number of different exercises for two or more body parts one after the other. Body part number one is exercised, and then body part number two, etc. Weight is moderate to heavy with minimal rest between exercises. Rest between super sets is anywhere from two - five minutes. Example: Biceps and Triceps  Alternating Standing Curls with Triceps French Curls.

Changing Your Routine’s:

You need to change your routine very often (about every 6 weeks) this include no only the type of exercises but also the type of technique. Continually changing the stress placed on the muscle groups prevents adaptation and forces the body to respond. Utilizing a variety of techniques not only breaks monotony in the gym but allows for periods of growth by alternating tissue breakdown (with overloading, heavy exercises, large resistance) and tissue repair (with rest, lighter activities, and various methods).

Work Outs

There is a lot of different work outs out there but not all of them work nor you don't see the results that you want. Well if you wonder why your doing a work out and not seeing any results our body is not reacting to that work out like it should be, which that is normal. Just Because everyone id different. 

I'v have done that my self, the idea is to try them all for a bit and see what really works for you. Then once you figure that out then you can stick with it. But do not do the same work out for months, you still need to switch it up. do the same excursuses but just in different ways like, using dumbbells, body wight or machine to do though excursuses that work for you. 

Season 2 SUPERMUTANT Rich Piana Sexy training

MASS / CUTS - Which one are you??

Ok I'm going to give some tips about nutrition and diet. doesn't matter if you want to loos wight or gain wight. This subject is for you. THERE IS A VIDOE UBOVE THIS TO SUPPORT ALL OF THIS. Hope you enjoy and learn something from it! 

MASS

To start things off we are going to talk about gaining wight or a.k.a mass, how do you get more mass to your body? Well you have to eat and I'm not saying eat your basket 3 meals a day, i’m saying eating like 5-7 times a day and not junk food or bad food, but food that is still good for you. Eat a lot of good carbs to give you that energy and nutrition to your muscles. and as it gets closer to night back the carbs down and take in more protein, defiantly after a hard day at the gym.

Cuts

This will talk about wight lost or getting lean which everyone wants now a days, which is good but wont help you to grow. But any ways the eating regimen is still the same you should still eat quit a bit but drop all carbs out of your diet and go strictly protean, this will allow you to keep what ever muscle that you put on but allows your body to eat the fat away to give you energy and carbs in your diet. Its a light harder said then done but i found this great video explaining all of this. So i will allow one of the greatest and biggest bodybuilders explain more.   

SERIES FOUR Ep.#2 FEEDER WORKOUTS with SUPERMUTANT Rich Piana

Feeder Workout

Lets talk about feeder work outs now truly I don’t really understand it cause your trying to pump blood into the muscle that you just worked out the day before but you don't want to brake down the muscle just get blood in to it but thats the hole thing I'm skeptical about is your trying to pump blood in but not brake it down but thats how you get blood into the muscle so if not sure I’ll be introducing them into my work out any time soon but hey if you want to give them a try go for it and let me know how it goes. Just thought it was a good topic to bring up. I will be posting a video with Rich Piana explaining them to sense he’s the one that really came up with this method. This video will be above this post as a separate post.

SERIES FOUR Ep.#1 CHEST MUTATION with SUPERMUTANT Rich Piana

100% Club

So do you think your bad, strong or fit on the bench?? Well what I’m about to tell you, you might not be as strong or as in good shape as you think. If you ever heard of the 100% club then you know what I’m talking about. If not here what its all about, the 100% club is how many times you can press your body wight within 10 sets to failure. The number you want to be around is 20 times,  their are some people that can do 30-40 reps of their body wight    which is crazy. But you want to be right around 20, anything below that well your not that bad as you thought. So try to get this work out into your routine and you wont be disappointed. Oh yeah the heavier you are the more its going to suck. But check out this video with Rich Piana explaining the 100% club above this post.

Looking like a god.

Here is a work out routine that works if you want to look like the Austrian Oak then get with this program. It will make you gain mass and cut you up at the same time, but like everything you have to stick with it for it to work so don’t give up to fast, nothing good comes over night. 

Monday, Wednesday, Friday

Chest:Bench press – 5 sets, 6-10 reps
Flat bench flies – 5 sets, 6-10 reps
Incline bench press – 6 sets, 6-10 reps
Cable crossovers – 6 sets, 10-12 reps
Dips – 5 sets, to failure
Dumbbell pullovers – 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups – 6 sets, to failure
T-bar rows – 5 sets, 6-10 reps
Seated pulley rows – 6 sets, 6-10 reps
One-arm dumbbell rows – 5 sets, 6-10 reps
Straight-leg deadlifts – 6 sets, 15 reps

Legs:
Squats – 6 sets, 8-12 reps
Leg presses – 6 sets, 8-12 reps
Leg extensions – 6 sets, 12-15 reps
Leg curls – 6 sets, 10-12 reps
Barbell lunges – 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises – 8 sets, 15 reps
One-legged calf raises (holding dumbbells) – 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) – 4 sets, 10 reps
Reverse barbell curls – 4 sets, 8 reps
Wright roller machine – to failure

Abs:
Nonstop instinct training for 30 minutes

Tuesday, Thursday, Saturday

Biceps:
Barbell curls – 6 sets, 6-10 reps
Seated dumbbell curls – 6 sets, 6-10 reps
Dumbbell concentration curls – 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps
Pushdowns (exterior head) – 6 sets, 6-10 reps
Barbell French presses (interior head) – 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps

Shoulders:
Seated barbell presses – 6 sets, 6-10 reps
Lateral raises (standing) – 6 sets, 6-10 reps
Rear-delt lateral raises – 5 sets, 6-10 reps
Cable lateral raises – 5 sets, 10-12 reps

Big Squats!!!

Why do box squats? Because it will make you use more wight so when you go back to regular squats you will have a lot stronger legs, so your can get those massive legs that you are lacking and heres how to do them. 

First, push the gluts rearward as far as possible. With a tight back arch to descend to the box. Push your neck into your traps. Push your knees apart to maximally activate the hips. When sitting on the box, the shins should be straight up and down or even past perpendicular. This places all the work on the hamstrings, gluts, hips, and low back. These are the precise muscle groups that do a very large percent of the squat. After sitting completely on the box, some glut and hip muscles are relaxed somewhat. Then forcefully flex the abs, hips, and gluts and jump off the box. To ascend correctly, push the traps into the bar first. This will flex the back muscles, then the hips and gluts, and finally the legs. If you push with the legs first, you will be in a good morning position because the gluts will raise first, causing you to bend over, so don’t remember its just like sitting up from a chain. 

Stronger and Bigger

The first post that I’m going to be giving out is how to increase your bench by 5 to 10 and some could even increase it by 15 pounds as fast as 3 weeks. Their called board presses mostly done by power lifters to increase strength but for bodybuilding can give you a edge to lift heavy and give you more muscle. 

All you need is two 2x4’s nailed together and set on your chest as you are benching, lower the bar slow and as soon as you it the board you want to drive it up. You keep going up 5 to 10 pounds each time only doing 3 to 1 reps ass it gets heavier and don't stop until you struggle getting that 1 rep up and each week you try to increase that last rep wight, this is called max effort. So try it out and let e know how it works for you.... Oh yeah you might want to do this with a buddy and not by your self.