Building mass is very important for any bodybuilder because the amount of mass gained will be used to gauge whether he has been successful as a bodybuilder. This article will provide you with a few tricks which will enable you achieve an increase in mass. 1. You should perform all the heavy sets using free weights. Most people assume that they will get better results from using very complicated weights in there training. This is not normally the case, when it comes to attaining more muscles the key is to use free weights. When you are doing compound movements always use free weights because they are better than machines. 2. Compound movements Isolation exercises do not yield better results than compound movements. This is because isolation movements only exercise one set of muscles but compound movements will work various muscles at the same time. Therefore if ...

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1. PLAY NICE - Staying loose is super important in training quads. That means elongating the muscles first by stretching. You don't often see a lot of huge guys stretching, but pros like Mike Matarazzo and Flex Wheeler made stretching a part of the beginning of each leg routine. Not only does it elongate, it engorges muscles with blood. The more you stretch, the more blood goes in. Start with quads and then move to hamstrings. 2. NO MORE MR. NICE GUY - Play nice by preparing muscles and then get in there hard and heavy. Heavy strict sets are the way to add to quad girth. Whether you're going for more size or you're going for sweep and overall muscle density, full range of motion hack squats hit the outer sweep of the quad. ...

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Every since you began lifting weights, you’ve probably heard the same thing over and over. You should always start leg day with squats. It’s the compound movement most responsible for thigh (and overall physique) growth, and you should always complete this movement when you’re at your freshest. This is true most of the time, but it does seem to neglect the fact that our bodies respond best to new and unique challenges that we have not seen before. The muscles in your body are highly adaptable. They only grow enough to meet the demands you place upon them. In addition, they adapt to similar workloads very easily. If you’ve been starting your leg day with squats for the last 4 years, there’s a good chance they’re not growing much as a result anymore. It ...

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1. PLAY NICE - Staying loose is super important in training quads. That means elongating the muscles first by stretching. You don't often see a lot of huge guys stretching, but pros like Mike Matarazzo and Flex Wheeler made stretching a part of the beginning of each leg routine. Not only does it elongate, it engorges muscles with blood. The more you stretch, the more blood goes in. Start with quads and then move to hamstrings. 2. NO MORE MR. NICE GUY - Play nice by preparing muscles and then get in there hard and heavy. Heavy strict sets are the way to add to quad girth. Whether you're going for more size or you're going for sweep and overall muscle density, full range of motion hack squats hit the outer sweep of the quad. ...

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Q: I get an unusual kind of soreness and I don’t know how to avoid it. It’s happened for years, but now that I’m going heavier in all movements, it’s getting too painful to keep training on a regular schedule throughout the week. The day after doing legs, I have an incapacitating soreness in my forearms. How can I stop this? A: This is actually more common than you think, and it’s usually to do with how you hold your hands during work in a bar-related movement. Squats, but especially deadlifts, are the most problematic for this. You may also hold a ton of stress in your wrists and hands, anticipating increasing weight in your workouts. Using straps and incapacitating wrists and hands during exercise is also to blame for this. A couple of things can help, other than ...

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Q: I am just getting into doing pullups, and have finally figured out how to keep the lower body still during each set - but don’t know whether I should pair pullups with biceps or back? I feel like my lats are weak, and wonder if I’ll get more overall benefit from doing pullups on back days. Which is it? A: The general rule is: Pullups on back day, chins on biceps day. However, I don’t really consider chins a big benefit to the arms. Wide grip chins are one of the best back exercises you can do for lats, and if performed correctly - with the elbows pulled back dramatically as if (Dorian Yates would say) you are elbowing someone behind, you’ll get great results. Truly strong, big biceps come from curls, and great backs come from sole ...

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Every since you began lifting weights, you’ve probably heard the same thing over and over. You should always start leg day with squats. It’s the compound movement most responsible for thigh (and overall physique) growth, and you should always complete this movement when you’re at your freshest. This is true most of the time, but it does seem to neglect the fact that our bodies respond best to new and unique challenges that we have not seen before. The muscles in your body are highly adaptable. They only grow enough to meet the demands you place upon them. In addition, they adapt to similar workloads very easily. If you’ve been starting your leg day with squats for the last 4 years, there’s a good chance they’re not growing much as a result anymore. It ...

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Have you ever seen the bodybuilder with sensational arms, but a very mediocre back? How about the guy with unreal deltoids, but very average chests? Have you ever wondered why they are able to deliver such a standout body part, right next to an average body part? Surely they don’t skimp on the bench pressing or rows? Why is it that they can’t seem to target some areas effectively? Very often, bodybuilders have a hard time targeting specific muscle groups because the secondary body parts do an inordinate amount of work during compound movements selected to target the bigger muscle groups. In other words, during the bench press, the shoulders do too much of the work. As a result, the shoulders develop tremendously but the pecs aren’t adequately stimulated. This can be due to genetics, ...

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