By this I mean that you want to increase your muscle mass, and that muscle definition remain visible, which further means that body fats do not exceed 15%.

1. Scope of training (volume)

Strong, intensive and short – these are key words when we are talking about mass gains. In this case, training should be limited to 45min to 1 hour. If you train longer than this, cortisol (the stress hormone) shall be released into your body, which is highly undesirable when working on mass.

2.  Combination of exercises

The best exercises for building up muscles include more muscle groups while performing. Make sure that your training consists of exercises such as squats, presses, dead lifts, pull-ups and rows which make up two-thirds of the training. Isolation exercises should be done at the end. They are especially important because of the details and total body symmetry.

3. Do not skip legs!

Once a week, you should, literally, kill your legs. Legs make up half of our body! Each muscle of the lower body is bigger than the muscle of the upper body, if we, of course, exclude back. And one more thing, train your legs only. Not in combination with shoulders or some other muscle group. Legs only!

4 Muscle adaptation

In order to avoid muscle adaptation to the training too soon, the easiest way is to have two different trainings with different number of repetitions. Do training 1 on odd weeks (1,3,5) and training 2 on even weeks (2,4,6). Training 1: do three series, 10-15 repetitions. Training 2: do 4-5 series, 5-7 repetitions.

5 .Advance technics (for the experienced only)

– Declining series

– Rest Break

– Forced repetitions

– Muscle Prestressing

 

6 .Surplus – the last and most important thing

You may have learnt by now that it’s all about mathematics: adding, cutting, mass, definition. If you want to become bigger, you should eat more. You have probably found out how to reach that magical number of calories that should be eaten during the day in some of my previous texts. If not, I will briefly mention here once again. Carbohydrates – protein ration shall be 2:1, that is, calorie input 60-30% in favor of carbohydrates.