Remember to consult your doctor before starting any diet and exercise plan.
Enough is enough! You're sick and tired of worthless off-seasons that are only good for a couple pounds of added water and fat. Some high-quality muscle size is what you're after and if you don't get results fast, you're going to snap! You look for answers by drilling every hardcore iron pusher: "What do you eat? How do you train?" The problem is that these questions only add up to half of the equation. Before you go on an interrogating rampage across the gym floor, realize that there's more to mass gaining than big meals and big weights.
The next few paragraphs reveal the industry's six top-tier methods for mass training and how you can load your frame with insane amounts of high-quality muscle!
The off-season may only last for a couple of months, but it sure as hell isn't a part-time job. Every skipped workout and every half-assed training session is a giant lunge in the wrong direction. Set goals, track your workouts and get a training partner if you need to. Do whatever it takes to get into the gym at least four times a week. In the musclebuilding game, consistency is key.
Hit the weights hard to pack on as much muscle as humanly possible. Shocking your muscles with heavy weight, forced reps and drop sets will increase the production of vital musclebuilding hormones, kicking your anabolic machinery into overdrive during the rebuilding process. Hardcore weight builds hardcore muscle – basic compound movements recruit the most muscle fiber activation and will most likely produce the greatest results.
After countless hours battling the iron, your body needs time to repair damaged muscle tissue and neutralize built-up toxins that can slow your growth and send you spiraling into a catabolic state. Sleep plays a huge role in skeletal muscle growth and protein synthesis through increased Growth Hormone (GH) levels. A solid eight hours will give your body precious recuperation time and allow for serious muscle gains.
Whether you're bulking up or shredding down, the timing of your eating is everything in the anabolic game. Upon waking, pre-workout, post-workout and before bed are critical times to stuff your face with all the right foods. Carbohydrates are a great source of energy and can spike your insulin levels, driving glycogen into your muscles and preventing lean muscle tissue breakdown. Protein is the fuel for your muscles and you should be taking approximately 1-1.5 grams/pound of body weight spread over six to eight meals during the day to achieve the ultimate anabolic state. Fast and slow digesting proteins and complex and simple carbs all help keep your system primed for ultimate muscle growth and should be taken during those four critical times of the day.
Dehydration will cripple your strength and performance. Drinking 4 liters of water a day will help you maintain proper muscle tone by hydrating your cells. This is a must anytime, but especially while you're bulking! Cutting back on your alcohol consumption is another underestimated element of massive muscle growth. Alcohol will only further dehydrate you.
With the addition of a cardio routine into your workout program, your appetite will go through the roof. Don't freak out – three to four low-intensity 20-30 minute sessions a week is all you'll need and will definitely make it a lot easier to eat your six to eight meals a day.
No one said it's going to be easy, but this bodybuilder approved guide to proper off-season training and nutrition gives you all the right tools for sparking seriously dense muscle mass during your bulk. In the end, after it's all said and done, just remember one thing – you're bulking to build more muscle not just to gain weight! And in order to accomplish this it's crucial to ensure you're always anabolic. After following these six well-thought-out tips, it's time to scrap the scale and actually observe the changes your body goes through. You'll be obsessed with your reflection in no time.
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.