Training Routines For Mass

Building muscle mass through workouts for both men and women is tricky. Let’s look at each individually. Men have the easiest time building mass muscle. They have this little hormone in them call testosterone. It actually helps them bulk up faster. When they left weights and eat to create mass muscle, they are able to process and store all of that in a more efficient manner. This isn’t the case as a man ages, however. Testosterone only affects a man’s ability to create mass muscle when he is growing. Once fully grown at the age of approximately age 21 he has gown as much as he will naturally.

From that point on he can only affect the mass of his muscle growth by “bulking up”. This is achieved by working with just enough weight to create more blood flow to the muscles. It’s like oxygen that the muscle needs to grow. Like a balloon it can only go so far at a time. So never increase physical weights more than one pound per week. Even that amount has to be considered carefully. Make sure that your “balloon” is able to expand enough. Otherwise it will simply pop. Trust me you don’t want that. So take it slow and you will gain mass.

Diet is very important as well. You must eat properly in order to gain mass in your muscles. Eat 300-500 calories above what is your normal daily required amount. Do this as you build muscle. When you get to your desired size stop and go back to what you ate before this program started. In other words, reduce back to your normal daily caloric intake. When eating at the higher level add protein and carbohydrates to that as the main increase. This helps you build muscle.

Take time in between two days of working out to rest. This is essential because the glycogen water and minerals are used during muscle work out. They are burned as fuel. As we eat more during this stage our muscles will follow a pattern of burn muscle then grow muscle. You cannot avoid burning muscle. Our bodies naturally do this with weight lifting. Allow your body to recuperate with more caloric intake to grow your mass.

The schedule for your one hour work out men should be like this…

Week one

Day one: Work to stretch the muscle.
Day two: Add half a pound of weight to lift and do 20 repetitions.
Day three: Rest
Day four: Rest more this allows your mass to grow
Day five: Stretch your muscles

Week two

Day one: Stretch and add another pound and do 20 repetitions.
Day two: Stretch and repeat the same routine.
Day three: Rest
Day four: Rest
Day five: Stretch your muscles

Week three

Day one: Stretch and add another pound and do 20 repetitions.
Day two: Repeat
Day three: Rest
Day four: Rest
Day five: Stretch

You get the idea. Carry on this pattern and you will grow muscle mass. Make sure to eat more as stated above during this period as well. Women can do much the same. Although the dietary needs and the size of the weight must be altered to fit a woman. Each person is different. The most important thing is to listen to your body as it is growing in mass.

You can vary the repetitions as you feel you need to. Try various patterns of this to see what your personal results are. Every single person is different. So have fun with it. Just take it slow. You don’t want that “balloon” to ever pop.

The diet and nutrition during this time is very important. You must increase your caloric daily intake if you can ever expect to grow mass muscle. You must add muscle builders to that caloric intake. Protein and carbohydrates are essential. Note that proteins can only make up ten percent of that caloric daily intake. Everything else will be too much to process. Fruits and vegetables are important. They are not however the biggest part of this. Complex carbohydrates and ten percent protein should make up most of it.

Rest is essential in between your work out routines. While many body builders will tell you that you can do a “two on and two off” pattern. This does not actually allow your body to rest. I disagree with the “alternate which muscle groups you work out” idea. Many body builders say that you can work your arms one day and the next day. Then rest those muscles and on the third day simple work your legs. I strongly believe that this fails to truly allow your body to grow muscle. You need complete rest in between the two days of working out. That is the only way your muscles can grow. Ultimately it is up to you. Just note the facts that are out there and apply them as they fit your life.

Women remember that you too can build mass muscle with the same type of work out. Just adjust the caloric intake and size of the weight to meet your own physical size. The smaller you are the more you need to increase frequency of the work out. You will have less time required to do things than the larger counterparts.

Allow me to add a few words about maintenance. When you reach your desired weight and mass remember to drop the caloric intake back to normal. If you work out on a regular basis to maintain your mass you will be find eating the same. If you ever stop working out or find that you are getting fat adjust the caloric intake to meet your own body’s needs. Always listen to your body. Your body will tell you everything that you could want to know about what is and isn’t needed for your optimum health as you bulk up. Adjust weights only as your “balloon” can take it. Don’t pop it.

Just always remember that you can build your body to be anything that you want it to be. Listen to the comfort level as you progress and never diet for anyone. Always remember that dieting is starving your body. You will burn your liver and your muscles if you diet. Do not diet ever. Instead adjust the calories and the exercise to be what you want to be. Then you will be fit and stay in shape.

Training routines for men and women do vary a bit. The caloric intake and level of weight that can be increased really varies by every person actually. So just listen to the clues that your body is telling you and make sure that you can reach your goals in a healthy and safe manner. Never push it or you could harm yourself. Never diet and above all listen to your body. While fads and diets come and go truth remains the same.