Building Muscle Mass

To build more muscle mass requires a couple of things have to happen. First your training needs to be effective. Second you need to make sure that your food intake is high in calories and protein. Third make sure that you are getting enough rest.

The first one is the one that most people miss out on. Yes, they all go to the gym. Yes, they all are working out. But is it productive training. Anyone can go to the gym and walk through the motions. Anyone can get a gym membership. Anyone can just show up. But not everyone can get in there and put forth real effort. Everyday. Not everyone will go in there and lift the big weights required to build more muscle mass. Not everyone can go in the gym and pick the correct exercises. Most people go in there and follow the crowd. The crowd does not have the muscle mass that you want.

Pick one exercise, one exercise that is going to work the whole body. Pick a exercise that is going to work the most muscle, one that is going to work the muscle that is going to give you real strength. The clean and press is one that works all of that. The clean and press works the whole posterior chain. The hamstrings, the glutes, lower back, mid back and traps, the shoulders, and the triceps. The clean and press will build power and speed from the clean. Strength in the lower back from the starting pull. It will work the traps from the top pull. The shoulders and triceps from the press. The grip. With a lighter weight and higher reps it will work the heart and the lungs. Throw some weight on it and it will build a powerful body.

Take a loaded barbell with the weight you would normally do for the overhead press. Lay it on the floor in front of you, like you are going to deadlift it. Squat down with the feet shoulder width apart take a shoulder width overhand grip on the bar. Now as fast as you can stand up with bar and clean it to the shoulders using your hams and glutes to pop the bar and the traps and biceps to pull it up. Once you have cleaned the weight up to the shoulders, let it rest for just a second to stop the momentum, now press the weight overhead with as much power as you can. Move the weight as fast as possible to recruit as many muscle fibers as possible.

The more effort you put into one exercise. The more effort you put in to a big full body movement. The less likely your are to overtrain any one muscle group. The less likely you are to overtrain the body. Less overtraining the more growth. With one exercise working alot of muscle at one time the less time you will spend in the gym training and the more time you will spend at home resting and growing. The more weight, the muscle fibers, the more force in the lift, the more muscle fibers, the more muscle fibers the more the muscle will grow. And isn't that way we go to the gym in the first place.