Building muscle mass fast is a lie at best. The body will not add muscle mass to the body at a rate that most people are willing to accept. Sorry, but that is the truth. That is why people are always looking for the magic bullet in the magazines. They want a supplement that is going to turn them into Arnold over night. They are looking for that magic exercise that will make them the next Dorain Yates. They want to be huge, so they look at the next greatest routine in this months magazines. The trouble is they are looking in the wrong place.

The gym is were they need to looking. The dinner table is were that magic bullet may be. The bed is where that next pound of muscle mass may be sleeping. You need to look at all the things you are doing now. Stop wasting money on the next latest supplement. Stop hanging out at the local bar at three in the morning. You need to stop shoving Burger King down your throat.

You need to spend more time working on the major muscle groups like the legs, back and the chest. Spend more time training in the squat rack. More time lifting the weights off the floor. That cable crossover is not going to give you Arnold’s chest. The leg extensions are not going to give you thighs that swing back and forth when you walk. Those lateral raises are not going to make you look like a monster in that super tight tee shirt.

You need the big exercises to get you bigger. The shrugs and the deadlifts for the back. The bench press with real weight for the chest and shoulders. Heavy overhead press for the arms and shoulders. Squats and leg presses done with max weights.There are plenty of exercises that you could be doing that will not waste your time. Squats, barbell hack squats, Jefferson squats, deadlifts, good mornings, bent over rows, seated rows, chin ups, bench press, incline press, decline press, dips, overhead press standing, seated, behind the neck press, shrugs, high pulls, barbell curls, close grip bench press, dumbbell curls, lying tricep extensions, calf raises seated and standing. These are the exercises that you need to focus on. These are the exercises that you need to pile the weights on. You need to get strong in these exercises. Spend the next six months moving heavy iron on these exercises and stop worrying about the isolation movements and trying to get a pump.

Protein is the most important thing you need to focus on when it comes to putting food or a drink in your mouth to consume. Not glutamine, creatine, BCAA’s, beta-alanine, citrulline malate, leucine, Superpump 250, Size On, Myofusion or any other latest greatest supplement. Save your money and focus on a good high quality protein powder and a good vitamin pack.

Next comes the food. This one is rather simple. Eat protein, complex carbs, and healthy fats. In that order. Eat enough protein for your body, consume enough calories to allow for growth, and complex carbs for energy. Stop worrying about your six pack abs while trying to add mass over the next six months. If you are not eating the correct food and in the right amounts than you are short changing yourself. I promise you that those pro bodybuilders you see in the magazine, do not look like that year round. No way. So stop worrying about the definition in your legs and get big by eating all the protein you can.

Last but not least is sleep. You will never grow if you are not getting at least eight hours of sleep a night and trying too rest at least once during the day. For the next six months try getting more sleep and taking more naps. You will be amazed at what that simple change will do for you.

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