In recent years “strength training” has become very popular when it comes to building mass.
Unfortunately these systems aren’t always built around scientifically-proven pillars to muscle growth.
As a result, a lot of people end up with a gut rather than 18” guns. Instead, if you want to build mass stick to what works and follow our guidelines below:
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6 Scientifically Proven Facts on How to Build Muscle
This is the absolute most important principle when it comes to building mass.
Way too many people seem to think they can build mass without actually lifting more weight!
Think about it – if you are lifting the same amount of weight then why do your muscles need to grow?
They are already big and strong enough to handle the load you are throwing at them.
Instead, make sure you are increasing the weight over time.
That means doing more reps, or higher weight in three months than you are doing now.
It’s important to note that you need to still be using good technique.
If you are lifting more weight just because you are using worse form then not only will you not grow – you will be setting yourself up for a nasty injury that could keep you out of the gym for months.
If you are lifting 180lbs right now on the bench press try and add 5-10 pounds per month to it.
That might not seem like a lot, but over the course of the year that would equal 60-120 pounds! A 240lb bench is pretty damn impressive and will definitely lead to some nice muscle growth.
Training too Much
Just because your favorite youtube bodybuilder trains 6x per week for 2 hours doesn’t mean you should.
Look, a lot of these guys are taking steroids and god knows what else which gives them an unfair advantage over us.
They recover a lot faster and their bodies are able to handle more stress.
Most guys who aren’t juicing simply can’t keep this pace up and will not get good results.
Remember that your body needs rest and recovery – training for 45 minutes is more than enough provided you have a good diet and are getting plenty of sleep.
Not Enough Rest Time
If you are lifting heavy every once in awhile that’s fine – just make sure you give yourself extra rest time to recuperate.
Look guys, if you just lifted your 1RM on deadlift chances are your body will need more recovery time than you did when you did 12 reps of bicep curls.
Make sure you adjust accordingly so you don’t overwork your body and get yourself injured.
Mind Muscle Connection
Lifting the weight is important, but so is actually working the target muscles.
Too many guys just go through the motions rather than actually concentrating on hitting the target muscles and getting a solid contraction.
You want to focus on feeling the target muscle working when doing a particularly lift.
Also, before doing a set picture yourself easily lifting the weights rather than thinking about how heavy and difficult it’s going to be (like most guys do – big surprise that they can’t progress).
There is a reason that Ronnie Coleman used to yell “Light weight!” before every set – it works!
Choose the Right Exercises
If you are doing an endless array of isolation exercises you can forget about making solid gains.
When it comes to building mass you need to stick with the exercises that hit the most muscle groups with the highest weight – compound lifts.
These include bench press, dips, pull-ups, deadlifts and squats. Without these you won’t get very far, simple as that.
For obvious reasons most guys training in the gym are not willing to go down that road to take in steroids.
Even though they work very well it can be a dangerous path to rely on.
Some guys inject into their body testosterone(steroids) to enhance their physique.
The male hormone testosterone is one of the most important hormone in the body when it comes down to building muscle.
Men and women naturally produce this hormone in their body but men produce more than women.
Taking in steroids can have some nasty side effects like back acne, gyno (bitch tits), harmful effect on organs, baldness and losing the ability to produce testosterone in your body after taking them.
That’s why many guys try to improve their natural testosterone production rather than counting on steroids to build an impressive physique.
To fully take control of your natural production you should try to lose that extra body fat, consume vitamin D, get enough sleep, live a healthy lifestyle and take in ingredients that support testosterone production.
If you are curious to find out more on how you can increase your natural testosterone production then read our report on the best testosterone ingredients here.
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