Warning: Creating default object from empty value in /home3/amjohns7/public_html/wp-content/plugins/jvpress-gopages/jvpress-gopages.php on line 25
how to build muscle mass

The Hardgainer Workout:How To Build Muscle Mass Without Looking Like A Meat-Head

What if I told you that almost everything you have been taught about how to build muscle mass is completely wrong? You see, most hardgainers make their way into bodybuilding sites or mainstream fitness magazines looking for tips to increase mass in the shortest time possible. Unfortunately, the common advice will bombard you with supplements, some kind of bodybuilding hardgainer workout, muscle building meals, etc…but in the end it will ultimately ruin your look. Don’t make this mistake.

James Bond QOS 1024x768 The Hardgainer Workout:How To Build Muscle Mass Without Looking Like A Meat Head(Daniel Craig is a good example of having a decent amount of mass without looking cheesy. Building the right amount of muscle in all the right areas will help you look great in a suit. Not the other way around )

The Best Advice Is Not Mainstream

I have come across many young guys over the years who have experienced a tough time adding muscle mass. They lift weights regularly but don’t seem to be able to increase in size. Now if they do get bigger, it is usually from excess body fat because they have been sucked in to thinking that they can increase muscle gains by eating more. The problem…gaining mass has nothing to do with nutrition and excess calories but has everything to do with training. I know that it’s going to upset a lot of people but it’s true. Don’t worry about what magazines and supplement companies are telling you. This is why you will see a lot of big guys in the gym with little to no definition.

Understanding The Difference Of Lifting For Mass And Lifting For Strength

When you are strictly training for mass, stay away from low reps. Lifting in the lower rep range (2-4) with heavy weight is useful for creating great muscle tone and density. However, mass is achieved in the high rep range(8-12) but with a lower weight and lifting to failure. Lifting in this range will create a pump. I’m sure you are familiar with this term. This is where your muscles swell and become fuller during your training. The increase in muscle size during high reps in the is due to the increase in volume of the cellular fluid in the muscle. This is what is commonly known as sarcoplasmic hypertrophy. This fluid can account for almost 1/3 of the muscle size when training in this fashion. It is almost a faux muscle growth because the size can increase and decrease very quickly.

Hardgainer Workout: Typical Mass Building Routine Done Strategically

There are plenty of workouts and approaches to building muscle mass so I am not saying that this is the only one that works well. There are 3 and 5 day splits, pyramids, reverse pyramids, and many more. The problem with most of these workouts is that they are designed to pack on a lot of mass no matter where it ends up. I don’t want to do this to you. I want to strategically add the right amount of mass in all the right places to create a visually appealing physique.

Day 1: Chest, Shoulders, Triceps

1)      3 Exercises for each body part (chest, shoulders, triceps)

2)      Rep range of 8-15

3)      4 Sets per lift

4)      Pyramid Set & Rep for incline bench, standing military press, lying tricep extension (12,10,8,6,12-15)

5)      Train to failure, use the same weight (except for the pyramid)

Note:  Exercises for Day 1

           Chest: Incline barbell bench press, dumbbell flyes, incline dumbbell press

Shoulders: Standing military press, dumbbell lateral raise, seated shoulder press machine

Triceps: Lying tricep extension, cable pressdowns, dips/dip machine

Day 2: Back, Biceps, Forearms

1)      Rep range of 8-15

2)      4 sets per lift

3)      Pyramid set & rep for seated cable rows, straight barbell curls

4)      Train to failure, use the same weight (except for the pyramid)

Note: Exercises for Day 2

Back: Chin ups (may have to  be weighted), seated cable rows, nautilus pullovers

Biceps: Straight barbell curls, seated incline dumbbell curls, standing dumbbell curls

Forearms: Reverse barbell curls, wrist curls

Nutrition: Eating More Food For Bigger Muscles??

It is a common misconception that “if you want to get big you have to eat big.” What people don’t realize is that the push to consume more protein, supplements, shakes, etc is merely hardcore advertising to sell you more….everything I just listed. Like I mentioned before, eating more food to increase muscle gains simply doesn’t happen. The added weight is almost always from excess fat and not muscle. The faster you understand how to build muscle mass with the right training, the less you will stress over nutrition. Even though mainstream fitness will have you think otherwise, trust me on this. Your waistline will thank you too! Don’t believe me? I highly recommend you read “How Much Protein.”

How Much Protein 300x274 The Hardgainer Workout:How To Build Muscle Mass Without Looking Like A Meat Head

What To Keep In Mind So You Don’t Overdo It

A lot of young guys will want to put on a lot of mass in a hurry but end up getting carried away with it. Don’t make the mistake in thinking that you have to keep training for mass because you just don’t feel big enough. Mass building for too long will make your muscles look soft and bloated and not hard and angular.Your physique will have a more visually stunning appearance with  a combination of low body fat levels with toned and dense muscles. Woman prefer this look over the massive bodybuilder look any day.

Bonus: Perfect Addition To A Hardgainer Workout

videobanner2 The Hardgainer Workout:How To Build Muscle Mass Without Looking Like A Meat Head
(This technique works very well for hardgainers)

Low Weight High Reps vs Low Reps High Weight. Drawing a Line Between Mass And Strength

A lot of people tend to think that if they get stronger they will get bigger and vice versa. I have visited countless fitness sites over the years that tend to cling to this idea without really putting much thought into it.  Most of them are very well respected companies but are still missing the main point. Is there a difference in training for mass as opposed to just strength? Low weight high reps vs low reps high weight, what style of rep scheme produces what for the body? Does this apply to both men and women? If you can grasp this simple concept, you will save yourself a lot of time and effort in the gym. You will also be way ahead of the game than most gym rats trying to get in shape.

circuit training1 Low Weight High Reps vs Low Reps High Weight. Drawing a Line Between Mass And Strength

Getting “Bigger” Does Not Always Mean You Are Getting Stronger

To make a quick clarification, a lot of the guys you see in the gym are big and strong.  But the way I define “big” is likely to be completely different than what you would think.  There are quite a few big guys who throw up some pretty heavy weights on a regular basis. The problem they normally succumb to is being slightly chubby with no real muscle definition. They are big enough to fill a shirt but overall definition is not impressive one bit.  On the other side of the spectrum you have ripped guys who are considered “smaller” within the eyes of the bodybuilding world but are lifting just as much if not heavier weights than the “bigger” guys.  I also know some people who actually have very big muscles, but are actually not that strong at all. So how can this be?

Low Weight High Reps vs Low Reps High Weight=Two Different Looks

Few people even understand that muscle tone and muscle mass are completely different and also do not look the same. Rusty Moore explained the concept with a very good analogy.  Training for mass is like filling up a water balloon.  The balloon is visually bigger but soft to the touch.  The balloon will also look even softer the more the balloon is filled.  Muscle tone on the other hand would directly relate to increasing the thickness of the rubber on the balloon. Muscle thickness is typically known as density.

*I don’t typically like to show men without a shirt on this site but I need for you to see the difference between muscle tone and muscle mass.

High Reps Vs Low Reps Low Weight High Reps vs Low Reps High Weight. Drawing a Line Between Mass And Strength                                                                                                                               

Reps And Rest Distinguishes The Two

Strength Reps:  If you are aiming at gaining strength then you need to lift heavy weights.  Low reps high weight means lifting heavy weights in the 2-4 rep range but avoid lifting to failure.  This type of training is aimed at making sure you are not gassing out with each set.  Pick a heavy weight that you know you can lift a few times but try and make sure you are at least one rep or two short from maxing out.  For example, if there is a weight that you know you can only lift for 6 reps, then stopping at 4 reps would be perfect. You can even have a slight pause or break with each rep so your nervous system is caught up.  Lifting in this fashion will give your muscles a rock hard look. Since you are keeping a rep or two in the tank, you will want to do about 5-6 sets.

Strength Rest:  Allowing enough rest from each set is key. Give yourself around 2 minutes of rest to make sure you have ample time to recover.  Remember, you are not lifting to failure or exhausting your muscles while trying to gain strength.  Let’s recap with what the strength routine would look like.  Lifting heavy weights for 2-5 reps, 5-6 sets, with around 2 minutes of rest between each set.

Note: Another tip for accelerating muscle tone is to work them often. Since you are not lifting to failure, you will find that you aren’t as sore the next day.  Don’t worry about overtraining, very few people will ever reach that category. Consistently gaining strength while keeping your body fat low will definitely give you a great looking body.

I’m sorry I couldn’t help myself. I had to include this video because its hilarious.

 0 Low Weight High Reps vs Low Reps High Weight. Drawing a Line Between Mass And Strength

It doesn’t relate to the post…well I guess it does because one guy is lifting ahaha

Mass Reps: If you are strictly wanting to gain mass and don’t care about muscle tone, then training to failure will be your friend.  Low weight high reps training to failure is best in this fashion.  This may damage a lot of ego’s while training for mass. Struggling with light weights over time isn’t really the average gym goers cup of tea, but get over it. The 12-15 rep range will exhaust and slightly damage the muscle.  Wearing out the muscles with each set is causing cumulative fatigue.  What this means is that you may be able to do 12-15 reps the first set but only 8-10 reps the next set, then only 5-6 reps for the third set.  Since you are doing higher reps for fatigue you will only need 3-4 sets.

Mass Rest: The amount of rest for mass is much different than training for strength.  To keep the mindset of muscle fatigue, you will only rest around 30-45 seconds between each set. This is another big reason why you will have to use a lot lighter weight to consistently reach the 12-15 rep scheme.  So your routine will look a little like this: 12-15 reps for 3-4 sets with 30-45 second rest.

Note: Once again, lifting strictly for mass will increase the size of the muscle but will appear rounder and softer.  Lifting for strength won’t give you large muscles but will definitely give a hard and dense look.  So whatever your goal, whether it is for size or density,you can train accordingly.Just keep in mind: 1) low weight high reps for mass.  2) Low reps high weight for strength