Mass Building- Plain and simple!

Mass building, the process of increasing muscle strength and size, is a popular goal for many fitness minded individuals. Unfortunately, many people mistakenly believe that hitting the gym a few times a week will give them the results they desire. Building mass doesn’t occur overnight, you must undertake a strategic muscle-building plan, assure the body gets the nutrients it needs by adopting a healthy diet, and incorporate essential periods of rest. Regardless of your body type, with a little effort and a calculated plan, anyone can build mass and strength.

Pump It Up

In order to grow muscle, the muscles must constantly be subjected to new challenges. The ideal way to increase muscle is to adopt a strength training program that utilizes a low rep/heavy weight combination. High intensity training allow the muscles to be properly stimulated with fewer sets. Be sure to incorporate compound exercises and use free weights when possible. Free weights allow for a greater range of motion, meaning more muscles will be used during training sessions while compound exercises allow you to work multiple muscle groups with one movement. While you want to train hard, your body benefits from rest. Alternate the muscle groups you focus on each day, allowing ample time for each group to recuperate before return your focus to it. For maximum results, use a range of 4 to 8 reps in 16 to 20 sets per muscle group, pushing each set to exhaustion. Avoid training more then 2 body parts in a single day or you may over work your muscles and stall your progression.

Feeding Your Muscles

It’s not enough to work your muscle, you have to feed them too! Building muscle typically requires increasing your caloric intake 300 to 500 calories beyond maintenance level. Upping your protein and carb intake is particularly important since protein helps to reinforce and build muscle, while the carbs will give you enough energy to get through your high intensity workouts. Be careful to choose healthy food options like lean red meats, pasta, and fresh vegetables even as you increase your daily calorie count. For optimum absorption and assimilation of the nutrients you ingest, schedule 5 to 6 meals each day at two to three hour intervals.

Get Your Beauty Sleep

Allow your body to rest and recover when necessary. The high intensity workouts associated with building mass taxes the body. Make sure you allow yourself time to rest and recuperate. This include getting a good night’s sleep before heading back to the gym. It’s difficult to pump hard and remain focused when your body isn’t well rested.

Give Yourself a Helping Hand

Many bodybuilders incorporate nutritional supplements into their mass building routine. Considering picking up a protein mixture (to help strengthen muscle), creatine (to boost energy during workouts), or dextrose (to help your body recovery post workout). Adding supplements to your daily workout/diet plan may help guarantee that you’re getting everything you need to keep your body working at its best.

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