One of the greatest bodybuilder in the world Lee Haney quoted “Every bodybuilder wants to develop huge, powerful muscles. In fact, that’s usually the main reason why most of us started weight training, to look huge and powerful. And no matter how massive a bodybuilder gets he still wants to add a little more muscle mass to certain part of his physique” (Joe Weider’s Ultimate Bodybuilding. The Master Blaster’s Principles of Training and Nutrition)
That shows how important building mass is for bodybuilders as no body in this world can rule out a word from the great champion Lee Haney and the Master Blaster “Joe Weider” who is known as the trainer of champions.
While talking of mass building find below some important points to consider …
Stick to Basics
A major feature of a mass training routine is an extensive use of basic compound exercises which stress large muscle groups. Exercise large muscle groups like Quadriceps, Lats, Pecs, etc in conjunction with one or more small muscle group.
One of the biggest mistakes done whilst training for mass is using too many isolation exercises (exercises that move a single joint and focus on stressing one single body part). Basic exercises like squats, bench press, deadlifts, bentover rows etc are best for building mass.
Mass Building Nutrients
Remember if you training for Mass each meal should contain some complete proteins (red meat, chicken, fish, egg or milk). According to numerous references 25 to 30 grams of protein is the maximum amount of protein your body can digest. This fact makes professional bodybuilders consume 5 to 6 protein rich meals per day.
Overtraining occurs when the amount of stress placed in your body is more for it to handle, when the stress is high it shows signs and symptoms that it cannot handle more. This is the biggest road block to success in Mass Building. A novice bodybuilder should be careful about this as sometime they get carried away with more and more sets while training.
The modern trend of weight training promotes a lot of functional training using stability balls, Bosu boards etc. Do not mess up!! when training for mass avoid using these kinds of unstable surfaces as it could be dangerous, and most of all you could not train at the required intensity for building mass if you add too much functionality in your training.
Lee Haney conclude his words about mass building “ I personally didn’t begin to add isolation exercises until I have been training for three years and already weighed 210Lbs, so don’t get carried away with too many concentration curls and cable side lateral raises early in your bodybuilding involvement.”