Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either www.BodybuildingToday.com or www.SteroidsToday.com
If you want to increase your body mass and yet you are a hard gainer it becomes very difficult if you are not aware of the rules needed in order to increase body mass. Yes, if you want to increase your body mass there are certain rules you need to follow in order to succeed in your quest which will be highlighted in this article.
Rule 1: Emphasize the eccentric motions of a lift
The eccentric phases are also referred to as the negative phase of a lift. When lifting weights the norm is to undertake the lifting motions with a cadence of 1-2 seconds. When lowering the weights the norm is to undertake the lowering motion with a cadence of 4-5 seconds. However when performing the eccentric phase or the lifting motion you need to take about 30 seconds so that you can be able to increase the stress induced on the muscles. This technique is called the super slow technique. The super slow technique can be adapted in various training techniques such as chin ups which will guarantee you fats muscle development. The eccentric phase leads to muscle growth when the muscles stretch.
Rule 2: Use proper weight training techniques
In order to increase your muscle mass you need to induce a lot of tension on the muscles. The two techniques which will help increase the tension in your muscles are compound exercises and progressive resistance training. The latter is where instead of lifting heavy weights from the beginning; you start with light weights as you progress towards lifting heavy weights. Compound movements exercises on the other hand include techniques such as squats, press ups, chin ups and crunches. Compound movements training techniques are able to train more than one muscle group at the same time so you end up spending less time in the gym.
Rule 3: Eat a proper nutrition
A proper nutrition and training regimen go side by side in helping you increase your muscle mass; you cannot have one without the other. Your nutrition program should contain plenty of protein, carbohydrates, and healthy fat. Proteins are the building blocks of muscles. Carbs and healthy fat help fuel the body to undertake intense training since they are rich in calories.
Rule 4: Avoid aerobic exercises
The problem with performing aerobic exercises is that you end up burning a lot of calories. You cannot afford to burn a lot of calories if you want to increase your body mass. The other thing about aerobic exercises is that they lead to catabolism, which causes you to lose your body muscles. When you lose your body muscles your body composition is also affected.
Rule 5: Lift heavy
In order to increase your body mass, you need to lift heavy weights. The amount of mass you increase will depend on the stress you induce on your muscles. The heavier the weight you lift the more stress you will be able to induce on your muscles.
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