Are you looking to build muscle mass? Are you having a hard time? Well, it really isn't that hard to do, but you need to get a plan and put that plan into action.
Let me start off by making it clear - there is no "one size fits all" way to build muscle mass, but there is a general template that you can use and adjust for yourself to make it work.
It always amuses me that there are those that think their way is the best way for everyone when it is clear that due to different body types, metabolism and other genetic factors that people will react to a "program" differently.
So what is my magic bullet.
No magic, just a well thought out plan to build muscle the smart way and adjust as needed.
The fact is there is no secret and much if not all of what I have to say you have heard before - yet you are still looking.
That is because you are missing one key element that you need to implement in order for any plan to work - or work better than it already is.
So let's get down to brass tacks.
Your program to build muscle mass needs to be focused on progressive weight resistance.
Magic huh? I know many of you go to the gym and you do progressively try to lift more, and you might actually be lifting more, but not gaining size.
So what is the problem? Your body is not responding to the increased resistance in the manner you wish.
So what do you have to do? You need to track progress in writing.
Yes, you see them in the gym with their little note pad - you wouldn't be caught dead with one would you? Change that frame of mind because you are going to start carrying a note pad to the gym.
In fact, before you even get there, you are going to set out a plan and implement it, track it, and make adjustments as necessary - this is the key that most people are missing.
Many people start out with a plan, but it falls apart in no time and you find yourself training in a less productive manner.
What you need to focus on is reaction to stimulus.
Yes, you need to scientifically study your own muscles reaction to the weight resistance training that you are engaging in.
Don't worry, it sounds complicated, but it's not.
So here's the deal - put together in writing a weight lifting routine - anything that you are comfortable with.
I am not giving you the routine as not everyone will be able to work out the same number of days or like the same exercises, but just put one together that is challenging and different from the one you are doing now.
While I am not giving you the routine - I will give you a starting point that almost always works for hard gainers or those who have plateaued.
You are going to start by doing very low reps with heavy weight.
I want you to warm up adequately and then do sets of which you can do no more than 6 repetitions and do them to failure.
Increase your weight on the next set and do it for no more than 2-4 reps max...
meaning that you will not be able to perform more than 2-4 reps.
I want you to push very hard, but not be able to do too many reps.
Now push even harder and try to do your 1 rep max.
Needless to say, this should be done with a partner or on a machine where a partner isn't necessary.
Now this simple method alone will allow most people to start to see an increase in muscle mass, but like I said, there is no magic bullet.
You need to perform a well planned routine for a month and keep accurate records.
If you are not experiencing growth with any routine - stop and retool.
You should actually retool every 4-6 weeks anyway to keep things fresh and to prevent yourself from getting in a rut.
If you haven't figured out what I have been trying to get across, it is that you need to track progress and make change as necessary.
When I say change though - I mean big changes.
Change the exercises, change the reps, change the pace of your reps, and change your rest periods.
If you are having a hard time gaining, make a game plan, track progress, and make changes when things aren't working.
If you do this, get lots of good quality protein, good clean carbs, and lots of sleep, I can almost guarantee that you will build muscle mass.