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FITNESS TIPS FOR 7/12/2000
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BUILDING MUSCLE MASS!
by Jay Thompson
How do I build mass? I want to put on some weight.
I need to bulk up for sports.
This is what I am asked all the time. Building mass is
not difficult to plan, but you MUST plan. There are a few
basic principles you must understand first.
Stimulation:
In order to gain muscle, you must place a demand on the
body which triggers your survival mechanism, causing
overcompensation. Your body does not want to be
stressed by muscle fatigue, so it adds muscle to alleviate
the stress caused by strenuous activity. You must
adequately stimulate your muscles to be able to expect
growth.
Rest/Recuperation:
Rest is probably the most overlooked aspect of bodybuilding.
You do not grow while working out! Growth takes place when
you are at rest. You should avoid as much aerobic activity as
possible. The more rest you get, the easier it is for your body
to grow.
Muscle Mass Building Diet:
You must eat to build mass! I hear all this crap about not needing
to consume more than the Daily Recommended Allowance. How
are you going to grow without excess calories? You are not. You
should eat six quality meals per day. A good ratio is 40 - 40 - 20,
Protein - Carbs - Fat.
Consistency/Frequency:
You must go to the gym regularly. You can't go every now and
then and expect to grow. At the same time, you cannot work 7 days
a week and expect your body to recover! Work each body
part ONCE a week and work no more than 4 days a week!
Variety:
People say that you need to add variety to confuse your muscles.
Whatever. You can't confuse your muscles. Add variety to break up
the monotony of doing the same thing every workout. This can be
as simple as using dumbbells instead of barbells.
Recovery:
DUH! DO NOT NEGLECT RECOVERY! The recovery process is
enhanced by following all of the principles outlined above! Eat a
small meal consisting of about 25 - 70 - 5, protein - carbs - fat
within 45 minutes of your workout!
Muscle Mass Building Exercise Selection:
Chest:
Bench Press (with dumbbell or barbell)
Incline Bench Press
Decline Bench Press
Dumbbell Flye
Triceps:
Dips
Lying French Curl (lying barbell extension, skull crushers)
Tricep Pushdowns
Close Grip Bench Press
Back:
Deadlift
1 Arm Dumbbell Row
Chins/Pulldowns (all variations)
T-Bar Row
Low Row
Biceps:
Barbell Curl (to include E-Z Bar Curls)
Alternate Dumbbell Curl
Preacher Curls
Hams:
Leg Curl (all variations, ie lying or standing)
Stiff Leg Deadlift
Quads:
Squat
Leg Press
Shoulders:
Military Press (not behind the neck, shoulder wrecker)
Dumbbell Press
Lateral Dumbbell Raise
Front Dumbbell Raise
Calves:
Standing Calf Raises
Seated Calf Raises
Donkey Calf Raises
Toe Raises on Leg Press
Traps:
Dumbbell Shrugs
Barbell Shrugs
Bench Shrugs
Forearms:
Reverse Curl
Wrist Curl
Hammer Curl
If you apply ALL of these principles, you will be on your way to
a great physique without the need for pharmaceutical aid!
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SUCCESS STORIES FOR USERS OF THE
TRULY HUGE BODYBUILDING PROGRAM
"Hi Paul!!!! What´s up man?? I´m doing fantastic.
I remember a long time ago that in one of your
ads (banner) said "Would you like to gain 20 , 30
or even forty pounds in 6 months, click here,
Truly Huge."
Well it´s only been like 7 weeks and I gained 20
pounds!!!! When I first started I weighed 149
pounds and now I weigh 169 pounds!!!!!
Guess what? Yesterday I started school, and
EVERYBODY TOLD me WOW.... JULIAN, WHAT
HAPPENED TO YOU?? GOD YOU´RE BIG!!!
EVERYBODY TOLD ME THAT I´M A LOT
BIGGER THAN LAST YEAR!!!! MY WEIGHT
TRAINING PARTNERS THINK I´M ON
STEROIDS!!!
Best
Julian"
"Hey Paul,
Just letting you know that after 11 weeks on the
program,I now weigh 218 lbs(weighed 197 @ the
beginning) and I am presently 10.5% bodyfat...I
want to thank you for offering a great course and
I have recommended it to all who ask me how I got
such results.Everyone at the gym thinks I'm on
steroids! I take it as a compliment and walk away;I
disregard their comments...They won't beleive
me if Im tell them I'm natural anyways.
Thx for getting me TRULY HUGE,
Theo/Mtl,Pq(Canada)
PS: I'm up to 17.5 inches on the arms...(Not bad seeing
as I was at 16 inches when I started...my wish came
true)"
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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.