Mass and power are a priority for any bodybuilder. Whether you are looking to compete, or just trying to bulk up, these 10 tips will help you in building large and powerful muscle mass.

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There are a number of body building techniques that will result in faster muscle growth. These are techniques that have over the years proven to be of great benefit.

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Q: My bench has been “stuck” at 235 for the past 2 years! I’m 6’4” so I’ll always be a “pussy bencher” because my arms are so long! My goal is 300… any suggestion would be awesome!

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The bodybuilding training pendulum seems to swing, every few years, from “power” training to “pump” training. For a few years, you’ll have the classical, Zane-like physiques winning top bodybuilding shows, and everyone in every gym in America will be training with isolation exercises, completing high-rep sets, and trying to “pump” their way to a symmetrical physique. Then, a few years later when most people have tired of the swimmer look, powerful physiques will return to the forefront of magazine covers and bodybuilding stages. Soon, you’ll have every kid in America squatting, benching, and dead lifting their way through 3-rep sets in attempts to be the biggest guy in the gym. Though the pendulum swings every few years, it appears we are certainly currently entrenched in a “power” phase, where the bigger man is considered better, and the better man wins, of course.

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Very often, when you enter a gym, you can guess the repetition range a trainer will use based upon his physique. If a person is big, without definition, and very strong, it’s a safe bet that he’s employing a very low repetition range. On the other hand, if the person training is lean, has some good muscle, but looks like he could run a marathon with no trouble, then it’s likely he uses a higher range. Let’s check out the four primary repetition ranges, and examine the movements and bodybuilders most likely to be associated with them.

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What are your goals in the weight room? Do you want to break a state powerlifting record? Do you want to become a completely ripped 160-pound Adonis? Or are you simply looking to add mass and power?

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Strength x Speed = Power

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The bodybuilding training pendulum seems to swing, every few years, from “power” training to “pump” training. For a few years, you’ll have the classical, Zane-like physiques winning top bodybuilding shows, and everyone in every gym in America will be training with isolation exercises, completing high-rep sets, and trying to “pump” their way to a symmetrical physique. Then, a few years later when most people have tired of the swimmer look, powerful physiques will return to the forefront of magazine covers and bodybuilding stages. Soon, you’ll have every kid in America squatting, benching, and dead lifting their way through 3-rep sets in attempts to be the biggest guy in the gym. Though the pendulum swings every few years, it appears we are certainly currently entrenched in a “power” phase, where the bigger man is considered better, and the better man wins, of course.

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The legs generate the most productive power in weightlifting, and in all athletics, really, over a small range of motion at the knee, hip and ankle joints. There is a lot of power, in other words, packed into a relatively small range of motion, so making the best of each repetition is crucial to leg development, power, strength and speed.

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