In our previous article,
http://monstersupplements.com/_blog/2011/09/3-ways-to-maintaining-that-6-pack/, we discussed the best ways to help you maintain your condition post-transformation. However, the majority of you will probably be aiming to add some serious muscle mass on to your frame through the autumn and winter months, therefore we are going to talk through the best ways to achieve this!
Most people think getting ripped is the hardest part of ‘bodybuilding’ as where I tend to disagree. Adding muscle mass is a much harder process in my opinion. The reason I say this is because it is very easy to put ‘weight’ on as it is to lose ‘weight’! However it is some what more difficult to add ‘muscle’ mass. As always, there are three key dimensions to stimulating muscle growth.
Everyone will have different opinions and as they say there is more than one way to skin a cat. For me personally, I believe if you are aiming to add muscle mass then GO FOR IT! So many people say they want to ‘mass gain’ yet they also want to stay very lean. Some people have the genetics to do this however to add real muscle size to your frame you have to sacrifice a least a few millimetres of your rippling abs. Note, there is a big difference between gaining some muscle when you are ‘ripping up’ and adding on ‘MASS’! My definition of adding mass for a beginner is anywhere between 8-15lbs of muscle. To do this you really have to focus on building mass and not worry so much about your waistline. This isn’t to say you should get fat, but you will almost certainly notice an increase in body fat.
For ‘average Joe’ I think you want to be aiming for 1.5-2g of protein per pound of body weight, 2g of complex carbohydrates per pound of body weight and 1g of healthy fats per pound of body weight. Some hard gainers will need more carbohydrates than this especially if their metabolic rate is very high. As you guys know, I don’t count calories I only count the number of nutrients I am eating and this is what I promote to everyone else as well. Counting calories can be misleading in my opinion, causing you to take your eye off the real issues.
Considering I wouldn’t personally worry about gaining a bit of body fat during your mass gain phase below is how I would divide my meals up during the day. The reason I feel you need to eat this way is to ensure your body has enough calories and nutrients to promote a rapid rate of growth by continuously having a large amount of muscle building nutrients available.
Meal 1- 40% protein, 50% carbohydrates, 10% fats
Meals 2,3,4 – 40% protein, 40% carbohydrates, 20% fats
Meals 5,6 – 40% protein, 50% carbohydrates, 10% fats
Meal 7 – 50% protein, 30% carbohydrates, 20% fats
This is merely a guideline and I would advise hard gainers to eat more carbohydrates and fats later at night to force the body to grow, however we will have to discuss this in a separate article. Remember, eating this level of quality complex carbohydrates will speed your metabolism up and your body will become more used to carbohydrates. This should benefit you come next summer when you begin to diet because your metabolism will be so fast.
To optimise your gains in muscle mass you absolutely need to hit 100% of your muscle fibres! This means using a training system which will hit both your slow twitch and fast twitch muscle fibres. This is why I rate Y3T training so highly because week one you use heavy compound movements with a repetition range of 6-10, week two you use compound and isolation movements with a repetition range of around 12-18 and in week three all hell breaks loose as you go for 20-30 repetitions on your upper body and as much as 80 on your legs!!! By using high repetitions as well as low repetitions you are going to help force feed the muscles with blood, stretch the fascia and in turn create extra room for growth. By stimulating your slow twitch muscle fibres you are also maximising your growth potential considering your overall muscle mass can be made up of as much as 50% slow twitch depending on your genetic make up!
Supplements are going to play a huge part in gains therefore it is essential you make the correct choices! Personally I believe you need to use a mass gainer to help enable you get the extra carbohydrates and calories down throughout the day. With this being said may I recommend a current offer we have right here at Monstersupplements.com where you get 4KG of Boditronics Mass Attack Juggernaut for just £55.99 with a 500g of Boditronics Glutamine absolutely free! This is a total saving of 44%! Glutamine is vital when you are mass gaining due to the fact it has the ability to promote optimum muscle recovery and it is also known to promote healthy sleeping patterns.
Another supplement I feel is totally necessary although it is some what predictable is MST Cre-O2! Once you experience the strength and power gains of this creatine you will NEVER want to come off it, I promise you! In fact I just cracked open another tub yesterday before my back workout and straight off stacked the latt pull down for 15 repetitions! Do you think this will make my back grow? Your damn right it will!!!
Using a strong pre-workout formula is also something I always feel is necessary, whatever the goal. Take PhD V-Max Pump for example, by using this, the blood flow into the muscle is greatly enhanced therefore it is more likely you will stretch out the fascia!
Finally, for the more hardcore among you may I suggest Anabolic Designs Granite Mass Stack! Never have I used this stack because I was dieting when it came out and I thought if I tried it I want to do so when I am mass gaining. However I know several very good friends in the know who have enjoyed ridiculous gains, gains which I almost had to see to believe! Don’t be surprised if my next invoice off Monstersupplements.com reads ‘8 Week Anabolic Designs Granite Mass Stack!’
To conclude, you are now armed with the information to take your beach ready physique and mutate it into bigger and stronger version for next year!