Go Ballistic and Heavy If You Want To Build Mass
Look up tips to help you build mass and you’re likely to get lost in endless discussions about supersets, protein timing and a whole host of other debatable topics. The truth is, the basics of building muscle are simple. Here are the three things you need to consider if your goal is to get swole.
Okay so you’re looking to build mass huh? Then you came to the right place to learn and execute a simple training format to help you look like the juggernaut you’ve always wanted to become.
3 Typical Protocols for Achieving Your Desired Fitness Goals
- Build Strength: heaviest Weight – 3-6 repetitions
- Build Mass: Moderately Heavy Weight – 8-12 repetitions
- Build Endurance: Light Weight – 15-20 repetitions
As you can see basic training principles are not that complex, but as time goes on we the coaches will also become the students of new methodologies that could possible help us achieve the ideal athleticism that we want.
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However, in today’s day and age we’re often heavily influenced by additional training methods and systems that can complicate this basic process of training. Such training methods include: powerlifting, strongman, kettlebell sport, crossfit, etc.
Like their names imply, theses are “sport specific” training systems that may not be perfectly in line with most trainees goals; especially those looking to build mass.
Tip #1: Go Ballistic to Build Mass
What I’m about to tell you is that in order to build mass you need to go ballistic with your lifts. Now I’m not talking about throwing weights around without any control, screaming in roid-rage; because that’ll land you in the hospital by causing you to stop paying attention to form and neglect your technique.
What I’m talking about is incorporating fast movements to the finishing point and then slowly descending back to the starting position.
Now, why might ballistic movements be essential to build mass? From experience its all about activating your CNS (Central Nervous System) to get it to fire on all cylinders and stimulate sufficient growth.
When you get the CNS fired up its like your variation of “beast mode” comes out to play and gets you so jacked up to lift heavy weight (essential for triggering the growth response).
Now granted today you see most people approach the bodybuilding style of lift light and for more reps. I personally don’t have anything against that at all since I too use to compete in bodybuilding and I know the regiments performed by heart.
But if you want to be a freak show having the strength to backup that muscle then let me breakdown the ideal rep range and exercises that will get you that desired affect.
Tip #2: Use Optimal Sets and Reps to Build Mass and Improve Recovery
The best rep and set ranges for building muscle in my experience tend to be as follows:
The recovery ranges for everyone that lifts heavy ranging from 30-60 or even 90 sec and sometimes 2-3 min. I like to see consistency in my lifts when I’m trying to build mass, so I’ll rest between 2-3 min with every set to make sure my form is on point.
“If you want to build mass you have to step up to the plate and lift like the big boys.”
Tip #3: Use Compound “Big Boy” Lifts to Build Mass
- Barbell Clean
- Barbell Squat
- Barbell Deadlift
- Barbell Military Press
- Heavy Farmers Walk
- Tire Flips
- DB Luges (fwd, reverse, lateral)
- Bulgarian Split Squat with Barbell or DB
- DB Snatch from the floor
- KB Strict Press
- Squat Jumps
- Pull ups
- Chin ups
Now this is pretty good list to start with because now you have a foundation to begin with. How you perform your training split ranges for many. You should go based off of how you’re feeling the following day.
If you’re too sore then lay off of the training till the following day. Use that day off for flexibility and mobility training to prevent stiffness for your upcoming training session. Get the most out of your body so you can execute at 100%.
Again, regardlesss of which exercises and rep ranges you choose from the above, the key to build mass is to move the weight fast and control on the way down to maximize the stimulus to your central nervous system. Without that, you are not likely to reach your full mass building potential.
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