Another frequently asked question that i get is “how can I add mass?” In layman’s terms: I want to get bigger but I don’t want to get fat AND I want to do it by next Monday when I go on vacation…..
I don’t want to sound like a downer. However, I want to put this in perspective for you. I’m not here to sugar coat anything and I want you to understand what it takes to reach your goals.
Before I begin, there are a few factors that you must consider.
First, are you male or female?
Females produce testosterone like 10 year old boys so putting on muscle is far more difficult than their male counterparts.
Second, what do your workouts look like? Is it yoga or is it Crossfit? Pilates or Bodybuilding Splits?
Lastly, how de-conditioned are you starting out?
First time in the gym or an avid gym go-er? If you’re just starting out you have the ability to add a few more pounds of muscle then someone who’s been hitting the weights hard for years.
Growing up I was a hard gainer and to this day I still am. I remember it like it was yesterday. I’d immediately get home from my workout and make the most disgusting protein shake in the world. I would do it as quick as possible because I didn’t want to be in a catabolic state (broscience: remember you must eat protein 30 minutes after a workout, if it’s after 30 minutes it will convert to fat).
The protein back then was gross. You had to use 4 scoops to get the right serving amount so that left you with a thick disgusting shake. People these days should bask in the glory of having great tasting options. (Yes, you should look into supplementing with 1st Phorm They have great pre workout and post workout options.)
Although the taste and serving size of protein has changed, the one thing that hasn’t changed is that it’s still difficult to add quality size.
You are told to eat more, lift heavier, train harder. You aren’t told that a handful of jacked fitness professionals are either on steroids, testosterone or HGH. To each his own. People can do as they please.
However it’s deceptive and leaves the average joe confused as to why he isn’t gaining size eating 300 grams of protein a day.
That doesn’t mean you can’t do it naturally. It just makes it far more difficult. It is a must that you go to the gym and lift HEAVY. It can take months or years to start to seeing serious results depending on where you are starting from. That’s not a bad thing.
Anyways, here are 3 tips that you can use when you are in the gym that will help you gain a few extra “lean” pounds.
1. Perform compound and isolation exercises – Compound exercises are king but be sure to also include a few isolation movements. I’m a fan of training like a bodybuilder meaning you will target specific muscles during your workout. You need to mix it up.
2. Train in the eccentric phase (negatives) – If you’ve never done it before you will soon realize how challenging it can be. On all eccentric movements count to 4. So for example on the bench press as you bring the bar towards your chest slowly bring it down for a 4 count then explode up. Repeat that for your set. You can do this for every movement that you perform in the gym. It will leave you sore.
3. Use multiple rep ranges – It’s a rookie mistake watching people continually do 3 sets of 10. Please vary your rep ranges. One week it might be reps of 4-6. The following week you might change it to 8-10. When creating your program set it up so that it constantly challenges you each week/cycle.
Nutrition is a whole different ball game and should be specific to each individual. Focus on eating quality foods first. Then start to focus on quantity. I can’t get into specifics because each person is different however I believe it’s a must that you take creatine and protein. You can’t fear carbs and you NEED to eat Fat. If you have questions about diet shoot me a message.