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By Jay Thompson
How do I build mass? I want to put on some weight. I need to bulk up for
This is what I am asked all the time by teenagers. Building mass is not difficult to plan,
but you MUST plan. There are a few basic principles you must understand
In order to gain muscle, you must place a demand on the body which triggers
your survival mechanism, causing overcompensation. Your body does not want to be
stressed by muscle failure, so it adds muscle to alleviate the stress caused by
strenuous activity. You must adequately stimulate your muscles to be able to
Rest is probably the most overlooked aspect of bodybuilding. You do not grow
while working out! Growth takes place when you are at rest. You should avoid as
much aerobic activity as possible. The more rest you get, the easier it is for
your body to grow.
You must eat to build mass! I hear all this crap about not needing to consume
more than the Daily Recommended Allowance. How are you going to grow without
excess calories? You are not. You should eat six quality meals per day. A good
ratio is 40 - 40 - 20, Protein - Carbs - Fat.
You must go to the gym regularly. You can't go every now and then and expect
to grow. At the same time, you cannot work 7 days a week and expect your body to
recover! Work each body part ONCE a week and work no more than 4 days a
People say that you need to add variety to confuse your muscles. Whatever.
You can't confuse your muscles. Add variety to break up the monotony of doing
the same thing every workout. This can be as simple as using dumbbells instead
DUH! DO NOT NEGLECT RECOVERY! The recovery process is enhanced by following
all of the principles outlined above! Eat a small meal consisting of about 25 -
70 - 5, protein - carbs - fat within 45 minutes of your workout!
Select exercises that allow you to handle heavy such as:
If you apply ALL of these principles and concerns, you will be on your way to a great
teenage physique without the need for pharmaceutical aid!
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.