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!