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10 Commandments for Gaining Mass

Mass Gaining Packing on Mass for Hard gainers


1. Lift Heavy – There is no magic number when it comes to gaining size. Whether its 6 reps or 15 reps, go until failure. By pushing our body to the absolute limit we tear the muscle fiber which stimulates hypertrophy.
2. Pre Workout Nutrition – Fuel up before your workout. Eat a small meal that contains a good portion or complex carbohydrates and protein about 30-60 minutes before your workout. The complex carbohydrates will give you the sustained energy to train long and hard. And the protein will assist your muscles during your workout as you break them down.
3. Post Workout Recovery – The most important nutrition when it comes to training is post workout. We want to give our body a rush of simple carbs with enough protein to begin repairing the muscle fibers from our intense training session. A perfect example of a post workout supplement would be our Cell Tech here.
4. Eat BIG!!! – If you eat like a bird you will look like one, so eat like a bear! We want to feed our body with enough protein to not only support the muscle we have, but to create new muscle. 1.5 – 2 grams of protein per pound of desired body weight per day. Eat low GI (complex) carbs, healthy fats and at least 6 meals a day and you will become a beast in no time. Optimum Nutrition Why Protein is the perfect option here!
5. Drink lots of Water – Drinking Water is one of the most overlooked aspects of gaining mass. Drink at least 3 liters of water a day minimum to keep your system running at 100%.
6. Supplements – Often this is number 1 on peoples list, but supplements are just that – supplements. They supplement your already solid training and nutrition schedule. The most important supplements for gaining mass are Whey Protein, Casein Protein, Creatine, BCAA’s, Fish Oils, Glutamine, and Multi Vitamin and if you want an extra kick try a Testosterone Booster.
7. Sleep for size – Sleep a minimum of 8 hours a night. Sleeping is when we do our most growing. Muscles aren’t made in the gym, muscles are made when we rest, and sleeping is when we do our best growing.
8. Meal before bed – Sleeping for 8 hours means not eating for eight hours. Eating something high in protein prior to bed is essential for any serious bodybuilder. Eat or drink 50 grams of slow digesting casein protein prior to hitting the sack.
9. Avoid Junk – Many people often approach bulking by eating everything in sight. Often the result is a lot of muscle gain, but a lot of fat too. Avoid simple carbs like sweets or anything high in sugar, as well as avoiding saturated fats found in fast food. Eat clean, look mean!
10. Be consistent – This isn’t a quick fix approach. You can’t do this one day a week. This is all day every day! Prepare your meals, train every day, BE CONSITENT!!! There is no way you will fail.


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