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?

This article is designed for those of you seeking to add mass and power to your physique. You’re not concerned about powerlifting numbers and making progress. You’re not too interested in becoming diced and lean, just yet. You can always do that down the road. Your goal today is to pile on slabs of muscle to your frame, and get a lot stronger while doing so. Here are a few guidelines to follow if your training goals are mass and power.

5 to 8

If you train below 5 reps, you’re only hitting a small percentage of your total muscle fibers in that particular muscle group. If you train above 8 or 10 repetitions, you are going to bring out a fair amount of definition, but you’re not going to gain much strength. If you keep your rep range in the 5 to 8 range, you’re going to make gains in mass and power. If you can’t reach 5 reps, you need to reduce the weight. If you can hit rep #9, then you need to increase the weight. It’s that simple!

Beef it

At least once per day, you need to consume a half-pound of beef. This can be in the form of a double-cheeseburger at the conclusion of your routine, or a big pile of Chili Mac for lunch. Beef is essential for making gains, in terms of its caloric, protein, hormone, and fat content. Eat beef if you want to grow.

Water all day

You should not be spotted without a water gallon by your side. Your muscles are continually seeking nutrients, and water is responsible for delivering them, along with the valuable oxygen needed for the process. Drink at least one gallon of water every day – preferably two.

Every 90 minutes, period.

You need to eat by the clock. Every 90 minutes you should be consuming one meal and one supplement. This can be something as simple as a single vitamin C, E, or B pill with each meal. Plan them out ahead of time to ensure both your macronutrients (via food) and micronutrients (via vitamins and supplements) are delivered to your body in an orderly fashion.

Sleep for mass

Your body releases growth hormone when you sleep. Your muscles repair themselves when you sleep. Why would you ever consider limiting your growth period? Because there’s something good on television? That’s nonsense! You need to get at least 8 hours of sleep every night, and one hour nap each day. If you don’t require that much sleep, it’s okay. Lay down for 8 hours each night, and 1 hour each day. If you just lie there relaxing but cannot sleep, so be it. Take your mind away from the rigors of everyday life and just focus on relaxation. Your central nervous system faces a lot of stresses each day, and this recovery time is essential for growth.

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