We are all looking to add a little more mass. Face it, you would not be reading this if you did not. Whether we are looking to add a little or a lot, there are a few golden rules that I go by when I need to push on a little further.
Here are five tips for building muscle and adding mass that you need to keep in mind.
Focus on Compound Exercises
Compound exercises are where its at when you want to add real mass. Focus on lifts like squats, deadlift, presses, dips etc. Isolation exercises are fine as well, but your workout needs to center around compound exercises.
Get to the Point
Keep your workouts to a productive 45 – 60 minutes. Any less and you are probably not training enough to add mass. Any more and you are either not using your time wisely and/or over-training. Keeping an eye on the time also means clocking rest periods in between sets.
Manage Your Diet
You can work out all you want, but keep in mind that muscles are built in the kitchen – not the gym. After serious workouts, you need to fuel the machine properly. Ensure that your macros are in order and are getting disbursed throughout the day properly.
Manage Your Equipment
This one is the least important of the bunch, but it is still important. Make sure that you have proper workout equipment. If you are planning to work out at home, make sure that you have the equipment that you need. At the bare minimum, you need a bench, barbell, dumbbells and weights. You would be surprised with how much you could do with this little amount of equipment. If you are lifting at the gym, make sure that the equipment that you want is there and that there are free spots. Gyms are notorious for being flooded at post-work hours, so try to go early in the morning or later at night when you can have access to anything that you need.
Take Time Off
Your body needs a rest. Take a day or two off per week (depending on your split routine). Deload when necessary or take time off every once in a while. Your central nervous system will thank you. This option is much better than your body telling you that something is wrong via an injury.