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.