Excellent Weight Gaining Muscle Mass Routine.Read this article before following the muscle mass weight lifting routine below... If your goal is to put on as much mass as your genetics will allow, consider the following. First off, in order to gain muscle you may also need to gain some fat. This may sound discouraging but there are ways to keep the fat weight to a minimum. Especially after your muscle mass routine, get yourself in tune to eating about 500 calories more each day, and be sure to spread meals out to 5 or 6 daily. Be careful though, most athletes try to get these extra calories through fat sources. For maximal gains in muscle mass, keep your reps between 5 and 12 and switch reps schemes every 3 to 4 weeks. This will keep the muscle guessing on what you're doing to it and keep you from overtraining. Now, here's the part that is guaranteed to get some of you hopping mad. DON'T TRAIN HEAVY ALL THE TIME. In other words, if you're training with reps of 10, don't train till failure every time you lift. And I don't care if you're natural or not. Your body will increase faster if you switch training intensity between light, medium, or heavy. Trust me, it works. You'll feel better, stay hungry for the gym, and you'll keep injuries to a minimum in your muscle mass routine. Here's an example of a good muscle mass routine. Now remember, this is not the magic weight lifting routine that you stick with for the rest of your life. In fact, I wouldn't stay on it any longer than 4 weeks. It's just one routine. You need to switch things up every couple of weeks, and at the longest, every four weeks. *Note: You can click on the links below to see the picture & description of each exercise. Bench Press - Perform 1 set each of 12 reps, 10 reps, 10 reps. Incline Bench Press -12 reps, 10 reps, 10 reps. Military Press -12 reps, 10 reps, 10 reps. Lateral Raise -3 Sets of 12 reps Tricep Ext -3 Sets of 12 reps Tricep Kickback -3 Sets of 12 reps Lat Pull Down -Perform 1 set each of 12 reps, 10 reps, 10 reps. Seated Row -12 reps, 10 reps, 10 reps. Shoulder Fly -12 reps, 10 reps, 10 reps. Shrugs -3 Sets of 12 reps Preacher Curl Palms Down -3 Sets of 12 reps Hammer Curl -3 Sets of 12 reps Take a day off. Eat plenty and sleep. Squat - Perform 1 set each of 12 reps, 10 reps, 10 reps. Lunges -3 Sets of 12 reps. Dead Lift -3 Sets of 12 reps. Leg Curl -3 Sets of 12 reps Toe Raise -5 Sets of 12 reps Eat, rest, and eat more! Remember, your goal is to build mass. You may start working out on saturdays after a couple of weeks, but keep it light! After four weeks of following this muscle mass routine, switch to another weight lifting routine. Don't Forget Your Reports, FREE For a Limited-Time...
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