Mass Building Workouts – Tips For Fast Gains
Mass Building Workouts are much simpler than what popular magazine articles would like you to believe. The best workout routines are the easiest and quickest to implement. There is no need for over complicated and time consuming workouts with many sets for several exercises per muscle group.
Reps and sets should be kept at a minimum, while intensity should be stepped up to failure. If you think that you should reach failure for 10 to 20 sets for each muscle group you are setting yourself for depletion, not hypertrophy.
Only few bodybuilding exercises are necessary to achieve mass gains. The best mass building workouts train chest, legs, shoulders and back with heavy compound movements few times a week, preferably with free weights.
Exercises like squats, dead lifts, bench and military presses and barbell rows are very demanding on the whole body and nervous system, spurring muscle growth all over. However, they are also potentially dangerous and need caution when performed.
Dead lifts can be implemented either straight legged or bent legged. With straight legs the emphasis is on the lower back, while with bent legs the stress is more evenly distributed between lower back, quads, hamstrings and gluteus. The bent leg dead lift is a valid substitute for the squat, as it works out beautifully legs and back at the same time.
Proper posture must be kept, with feet at shoulder width and a straight back to avoid over straining it. It is a very natural movement and possibly the king of mass building workout exercises, as it involves the largest amount of muscles at once than any other exercise, triggering testosterone production and muscle gain.
It is also a safe exercise if done correctly, as the center of gravity is low down in your hands, rather than on top of your shoulders as in the squat, making it easy to drop the barbell, should you fail.
Squat needs a spotter assistance though, as it can be tricky to balance a heavy barbell on your shoulders while moving down and up. Practice makes perfect, but a safety rack and a spotter are paramount to train to failure. The squat shares with the bent leg dead lift the title of king of exercises for its impact on the whole body.
The bench press must be performed with the bar touching down your chest, not too close to your collar bone or neck, as this extreme angle places too much stress on the rotator cuff underneath the deltoid. A natural 45% or so hand position will do the job, allowing for full range of motion in a safe way. A spotter is also needed to help train to failure without fear of getting stuck under the bar.
The military press must be performed with the bar in front of you, not behind the neck. The behind the neck position is an old school variation from the 60ies and 70ies that has caused tears and all sorts of problems and surgery to thousands of rotator cuffs. A natural and effective 45% hand position in front of you will allow for full range of motion and will please your rotator cuff.
A helping hand is welcome to train until your last inch of effort. Very important is to keep a straight back avoiding an excessive arching, as this places unduly stress on the spine vertebra.
Pull ups are generally safe as long as they are performed with a front hand hold, not behind the neck, for the same reasons as the military press. Instead, barbell rows require practice and a good, straight back posture to withstand the lift. Spotting is not necessary.
Other exercises like parallel dips are generally safe to perform but require a progressive breaking in if never done before because the extreme low down range of motion can put stress on the shoulder and the rotator cuff, especially with a narrow parallel grip.
All these compound exercises should be performed in a full body workout, with a handful of sets in total, in about 45 minutes to 1 hour. You can use variations with dumbbells or even do body weight workouts, but the main point is that mass building workouts are generally simple, hard and based on compound exercises.
Trained in this way, there is no reason why you should not build muscle fast. It is the multiple sets, split routine approach that prevents you from doing so because endurance and intensity do not go together.
About the Author
If you are tired of wasting your time and energy in useless high volume, split routines or do not have a clue how to build muscle safely, check out this real life mass building workouts. Or check out this mass building workouts site now.
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