Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
Mass is a great mystery to many people. If you are not well equipped with mass gaining rules then attaining mass gain will prove to be a very difficult task. Body mass is a very important facet in bodybuilding and for those who have not been able to attain it the natural way have turned to using anabolic steroids. Anabolic steroids however have the following side effects; enlargement of the clitoris, irregularity of the menstrual cycle, growth of facial hair in women, shrinking of testicles in men, low sperm count, decrease in libido, baldness, kidney problems, liver conditions, heart ailments, insomnia, increase in aggression, and depression.
1. You should use free weights when doing heavy sets
Many fitness experts prefer free weights than machines because machines do not involve the ancillary muscles as much as free weights do. For you to be able to increase your compound mass you need to involve much of your ancillary muscles.
2. Use compound movements
The most important dynamics as far as increasing your body mass is concerned is the way you perform your exercise. If you want hard bulk, full mass you should not use isolation movements. Compound movements are the best when it comes to increasing your body mass.
3. You need to look for areas which need improvement
You need to be accessing your body physique from time to time in order to determine the particular areas which need improvement. You therefore need to own a full mirror where you can be carefully examining yourself.
4. Avoid injuries
The reason why many bodybuilders seeking to gain body mass are not able to achieve there goal is due to getting gym injuries. This is because in order to increase your body mass you are required to use very heavy weights. In order to avoid gym injuries you need to train using the right technique and ensure that you are in proper form. In order to avoid slipped discs, strained erectors and torn pecs which could signify the end of your training career you need to be very careful when lifting weights.
5. You need to utilize optimum sets
You need to do around 16-20 sets when working out the different body parts.
6. Do not count exercises
There is nothing like an optimum number of exercises. It is not a must that you perform four sets each of five different exercises for each body part because there are certain muscle groups which can be worked effectively by only two sets.
7. Eat your calories
If you want to increase your body mass you need to ensure that you take a proper diet which is rich in calories. Training alone without a proper diet, will not guarantee you success in increasing your body mass. There are various foods which are rich in calories such as proteins, carbohydrates and healthy fat. You should ensure that you eat proteins because they are the building blocks of muscles. Carbohydrates and healthy fat contain plenty of calories which act as fuel for you to be able to train intensely in the gym.
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