How to gain mass for bodybuilding

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Author: Shaun Swilling

Shaun has been writing professionally for over five years and although he specilizers in health and health related subjects/posts/articles he also can write about anything else.

There are a few basics that must be assumed if you are going to want to pick up lean body mass when bodybuilding. The first is the nutrition that you are giving to yourself and that does not mean only the amount of protein that you are eating but also the amount of times you give yourself protein.

You need to make sure that you are eating at least 5 times a day a good mixture of good quality protein as well as complex carbohydrates and a little fat. Be sure to never have more than 5% or 10% fat in your diet and to also make sure that it is a saturated fat and not polyunsaturated fat like margarine.

The basics are without a doubt the best way to put on good quality muscle. These basics are deadlift, squats and bench-press because with these three exercises alone you can put on some serious muscle without doing any fancy machinery work that looks a lot better than it actually works.

It all depends on how long you have already been pumping iron because if you have just started then these three basics need to be explained to you correctly so that you do them with the perfect technique. If you do not start off with any bad habits which are difficult to break then you will put yourself at a big advantage.

Military press or shoulder press should be added to that regime in order to complete your shoulder workout but when you are sticking to the basics then the sets and reps that you train are more important than anything else. When starting for the first time you should do three sets of ten reps.

But if you have been training for a while then going heavier and doing 4 sets of 8 reps each would be the next step which would allow you to use a heavier weight. Selecting a weight that you can do only eight reps with takes quite a bit of practice and the only way to learn that is trial and error.

This simply means that if you select a weight that you can easily squeeze out 8 reps with then you need to increase the weight a bit. The problem is that when you increase the weight and you are only resting 90 seconds between sets you will start to fail even more quickly on the heavier weight.

If you want to gain good quality weight, that means muscle, quickly and efficiently then you should take a look at this:

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