Mass Muscle

Mass Muscle
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Mass Muscle
Table of Contents
INTRODUCTION TO MASS MUSCLE ............................................................. 3
NEW BODYBUILDERS................................................................................... 5
MUSCLE BUILDING WORKOUTS .................................................................. 6
FOCUSED ON SUCCESS............................................................................... 13
MAXIMIZING YOUR WEIGHT TRAINING PERFORMANCE .......................... 18
EATING FOR SUCCESS ................................................................................ 20
MUSCLE BUILDING SUPPLEMENTS ............................................................ 23
FINAL TIPS ................................................................................................. 25
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Introduction To Mass Muscle
Thank you for downloading "Muscle Mass", the quick‐start report that will
help you bulk up and gain a tremendous amount of muscle quickly and
easily.
In case you are new to weight training, let me give you a quick summary of
what it's all about.  Bodybuilding is the process of developing muscle tissue
through intense (and repeat) strength training sessions.  It's different than
basic weight loss because your objective is to gain muscle mass rather than
simply to shed weight.
As you become part of the body building circuit, you'll hear different
terminology used to explain various weight training routines and strength
workouts.
Here's a quick summary of the most common phrases and terms you'll hear:
Strength Training ‐ Strength training and weight training are similar, but
not exactly alike. Strength training focuses on increasing muscular strength
and size while weight training is one type of strength training that
incorporates weights as the primary force to building muscle mass.
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Resistance Training ‐ Resistance training involves the use of elastic or
hydraulic resistance to contraction rather than gravity.  When your muscles
are resisting a weight, the overall tone of that muscle will grow over time.
Reps ‐ the number of times you complete a specific routine (repetitions).
Tempo ‐ the speed in which you complete strength training exercises.
Equipment used in weight training includes barbells, dumbbells, pulleys,
and stacks in the form of weight machines or the body’s own weight as in
push‐ups and chin‐ups.  Different weights will give different types of
resistance.
Weight training also focuses on form performing the movements with the
appropriate muscle groups and not transferring the weight to different
body parts in order to move great weight.  If you don’t use good form in
weight training, you risk muscle injury, which could hinder your progress.
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New Bodybuilders
One important thing to keep in mind is that if you are new to strength and
weight training, you want to start off with a lower weight initially, as you
work towards conditioning your body to handle more weight.
One of the biggest mistakes that new bodybuilders make is in going full
force into workouts, and without having a strong foundation and a system
conditioned to effectively handle and manage intense weight, they end up
permanently damaging tissue, hindering their ability to build strong muscle
mass.
If you are looking for personal guidance with beginning your body building
routine, consider hiring a personal trainer who can develop a customized
workout routine and weight training system designed for your body type.  A
personal trainer will also help guide you towards consistently building
muscle mass, while encouraging you every step of the way.
You can find qualified personal trainers just by calling your local gym or
workout facility.
The costs of hiring personal trainers will vary, but if you're dedicated to
improving your physique and learning how to maximize your strength
training sessions for increased performance, they're well worth the
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investment.
Muscle Building Workouts
This segment of the report features some of the more common muscle
building routines, however you'll want to mix it up so that your muscle
groups are consistently challenged.
Never let your body become too familiar with one routine! You always
want to focus on different muscle groups every other day, while combining
a series of strength training with weight training for maximum impact.
Here are a few of the more common exercises.
Dumbbell Bench Press
Sit on the edge of a flat bench with the dumbbells resting on your knees.  In
one smooth motion, roll onto your back and bring the dumbbells up to a
position slightly outside and above your shoulders.  Your palms should be
facing forwards.
Bend your elbows at a ninety‐degree angle with your upper arms parallel to
the ground.  Press the weights up over your chest in a triangular motion
until they meet above the centerline of your body.  As you lift, concentrate
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on keeping the weights balanced and under control.  Follow the same path
downward.
Standing Military Press
For this exercise, you will use a barbell.  Stand with your legs about
shoulder width apart and lift the barbell to your chest.  Lock your legs and
hips and keep your elbows in slightly under the bar.  Press the bar to arm’s
length over your head.
Lower the bell to your upper chest or your chin depending on which is more
comfortable for you.  This exercise can also be performed with dumbbells
or seated on a weight bench.
Lying Tricep Push
Sit on a flat bench holding a curl bar with an overhand grip.  Lie back so that
the top of your head is even with the end of the weight bench.  As you are
lying back, extend your arms over your head so that the bar is directly over
your eyes.  Keep your elbows tight and your upper arms stationary
throughout the exercise.
The biggest key to this exercise is keeping your upper arms in a fixed
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position.  Slowly lower the bar until it almost touches your forehead.  Press
the bar back up in a slow, sweeping arc‐like motion.  At the finish, lock your
elbows completely.
Side Lateral Dumbbell Raise
Stand upright with your feet shoulder width apart and your arms at your
side.  Hold a dumbbell in each hand with your palms turned toward your
body.  Keep your arms straight and lift the weights out and up to the sides
until they are slightly higher than shoulder level.  Then slowly lower them
back down to your side again.
Keep your palms turned downward as you lift the dumbbells so that your
shoulders rather than your biceps do the work.  Make sure you are lifting
the dumbbells up rather than swinging them up.  Don’t lean forward while
doing this either or you risk injury to your back.
Preacher Curls
This exercise is best done with a special preacher curl bench, but you can
do this without it with a little modification.  Sit at the end of the weight
bench, and place something such as a firm pillow or a few pillows under
your armpits on your lap.  Hold the curl bar in your hands with palms facing
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upward.  Don’t hunch over the pillow, sit as straight as you can.
Using a shoulder width grip, grasp the bar in both hands.  Curl the bar
upward in an arc.  Be careful not to swing or rock to get the bar moving.
You need to be using your muscles to lift the weight, not momentum.  The
goal of this exercise is to work the biceps.
Bring the bar up to your chin keeping in mind that the resistance is greatest
during the beginning of the lift.  Lower the bar slowly working the muscle
on the way down as well.  You can also do this with dumbbells or work one
arm at a time.
Seated Dumbbell Curl
Sit at the end of a bench with your feet firmly on the floor.  Keep your back
straight and your head up.  Start with the dumbbells at arm’s length with
your palms facing in.  Curl the weight up and twist your wrist once they
pass your thighs.  Squeeze your biceps at the top and then slowly lower the
weight.
Do not swing the dumbbells down; lower them as you are working those
muscles!  You can do this standing, but the seated position prevents bad
form.
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One‐Arm Dumbbell Row
Start with your right foot flat on the floor and your left knee resting on a
flat bench.  Lean forward so that you’re supporting the weight of your
upper body with your left arm on the bench.  Your back should be flat and
almost parallel with the floor.
Reach down and pick up a dumbbell with your right hand.  Your left arm
should be locked at the elbow so it will support the weight of your upper
body.
Before starting, look straight ahead instead of at the floor so you can keep
your back straight.  Tighten your abs to keep your body from turning to the
side as you lift the dumbbell.  Concentrate on pulling your elbow back as far
as it can go.  The dumbbell should end up roughly parallel with your torso.
After you’ve rowed the dumbbell up as far as you can slowly lower it back
to the starting position.  Switch arms after one set.
Dumbbell Shrugs
Stand straight up with your feet at shoulder width.  Hold two dumbbells
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with your arms hanging at your sides.  Droop your shoulders down as far as
possible.  Raise your shoulders up as far as you can go then slowly return to
the starting position.
You can also rotate your shoulders by going up in a circular motion from
front to back and then back down again.  This can also be done holding a
barbell.
Standing Calf Raises
This can be done with a specific machine found in a gym, or adapted for use
without the machine.  Stand up against a wall with your body facing the
wall and your palms down on the wall and your feet flat on the floor.
Keep your body straight and slowly lift up your heels until you are standing
on the tips of your toes.  Hold the contraction briefly then slowly return to
the starting position with your feet flat on the floor.
Crunches
Lie flat on your back with your feet flat on the ground, or resting on a bench
with your knees bent at a 90 degree angle. If you are resting your feet on a
bench, place them three to four inches apart and point your toes inward so
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they touch.
Place your hands lightly on either side of your head keeping your elbows in.
Don't lock your fingers behind your head! Push the small of your back down
in the floor to isolate your abdominal muscles. Begin to roll your shoulders
off the floor.
Continue to push down as hard as you can with your lower back. Your
shoulders should come up off the floor only about four inches, and your
lower back should remain on the floor. Focus on slow, controlled
movement ‐ don't cheat yourself by using momentum!
Dumbbell Hammer Curls
With a dumbbell in each hand, stand with your arms hanging at your sides,
and palms are facing each other. Keep your elbows locked into your sides.
Your upper body and elbows should remain in the same place during the
whole lift.
Keep your palms facing each other, curl the weight in your right hand up in
a semi‐circle toward your right shoulder. Squeeze the biceps hard at the
top of the lift and then slowly lower. Do not turn your wrists during this lift!
You can also do one arm at a time and/or alternate.
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Focused On Success
Sticking with a consistent muscle building routine requires incredible
discipline, but if you're serious about building your body so it reaches its
maximum potential, there are a few things you can do to stay on track.
For starters, a routine is critical in order for you to condition your body to
work out at its hardest.  You'll also find that your body will begin to crave
these exercises the more often and consistently you do them.
Determine what time of day works best for you and define a workout
schedule that allows time in each day for a solid workout.
Make sure to accommodate time for warm up exercises that get your
muscles burning and your body ready for an intense workout.
When just starting out, focus on weights that offer resistance but aren't too
challenging.
The objective is to progressively increase the amount of weight you lift as
your body becomes stronger and conditioned to manage intense weight.
Here is a simple workout schedule to help you get started:
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Day 1 – Upper Body
For the following exercises, begin with two sets of 10‐12 reps each.
1) Dumbbell press
2) Standing barbell military press
3) Lying tricep press
4) Side lateral raise
5) Preacher curls
6) Seated dumbbell curl
7) Dumbbell rows
8) Dumbbell shrugs
If you have access to weight machines, add the following to your plan:
• Pec deck butterflys
• V‐bar pushdowns
• Lat pulls with pulley machine
Day 2 – Lower Body and Abs
Again, begin doing each exercise with two sets of 10‐12 reps each except
for the crunches which you can do as many of them as you want.
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• Barbell squat
• One leg barbell squat
• Lunges
• Standing calf press
• Stiff leg barbell
• Crunches
Machines can be especially helpful when working your lower body.  Here
are some you should consider on this day:
1) Leg presses on a plate loaded machine
2) Leg extension machine
3) Seated hamstring curls
4) Standing hamstring curls
5) Ab machine
Day 3 – Rest
Day 4 – Upper Body
Increase your sets to 3 doing 10 – 12 reps each
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• Chin ups (get assistance if necessary)
• Seated dumbbell hammer curls
• Dumbbell presses on an inclined bench
• Standing barbell military press
• Standing bicep curls
• Barbell tricep extension
• Upright barbell row
• Front dumbbell raise
The machines you can use on this day include:
1. Seated cable rows
2. Upright cable rows
3. Cable crossover flies
4. Tricep rope pushdowns
Day 5 – Lower Body and Abs
Go back to doing just two sets of 10‐12 reps each except for the crunches
which you can do unlimited amounts of.
• Standing calf press
• Lunges
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• Barbell squat
• Stiff leg barbell
• Standing calf raises
• Crunches
Machine exercises include:
1) Leg presses on a plate loaded machine
2) Seated hamstring curls
3) Kneeling hamstring curls
Weekend – Rest
If a four‐day workout plan is too much for you, consider starting out with a
two or three day plan.
Keep in mind that you won’t get results as quickly with a fewer day
workout, but if you need to start out slowly, it can still be effective.
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Mass Muscle
Maximizing Your Weight Training Performance
Looking to get the most out of your training?  Consider downing a high
protein shake an hour before your session.
Carbohydrates and protein is incredibly important in building mass muscle
and helps your body repair muscle tissue from previous workouts.  High
protein shakes will put your body into an anabolic state, providing an
extreme energy boost that will help you maximize your workouts.
As you are weight training, your muscles receive an increased amount of
blood flow, and by drinking a high protein shake an hour before your
session, your body is able to effectively utilize this extra protein and
equalize the blood flow so your muscles are able to work at their hardest.
You'll want to keep a record of your workouts and overall progress,
ensuring that you do not duplicate the same exercise within a 72 hour
period.
Purchase a small notepad and write down the workouts you've done each
day, the amount of time you worked out, what you've eaten, the amount of
repetitions and how much weight you were able to lift during your session.
Keeping a personal journal that documents your progress will also help you
stay on track until you reach your goals.
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Mass Muscle
When working out, give your muscles a 20 second rest in between
repetitions being careful not to rest too long, otherwise your muscles will
cool down and you're session won't be as effective.
To really ramp up your weight training, consider adding in 20 minutes of
cardio a day to get your blood pumping, heart racing and to increase your
energy and endurance.  Go for a jog, grab a jump rope, or run the treadmill
for 20‐30 minutes before you begin strength training.
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Mass Muscle
Eating For Success
When it comes to body building, what you eat is incredibly important to
your ability to gain mass muscle.  You need enough energy in order to
maximize your workout performance, and you need to essentially feed your
muscle so that they can continue growing.
Let's take a closer look at the most important foods for bulking up:
Carbs:
Carbohydrates are the body’s main source of glucose.  Glucose is a simple
carb that is stored in your muscles and liver as glycogen.  Glycogen is the
principal form of energy that is stored in muscles.  When your muscles are
filled with glycogen, they both look and feel full.
Glucose also provides energy for your brain and making blood in your body.
Glucose can be made from protein, but that requires the breakdown of
body protein from muscle.  If you’re not eating enough carbohydrates, your
body will start breaking down muscle tissue for glucose.
Focus on unprocessed complex carbs like sweet potatoes, potatoes, whole
grain breads, oatmeal, and brown rice. Divide your carb meals into six
servings throughout the day. This divide and conquer approach stimulates a
steady release of insulin to create an anabolic, or muscle building, state.
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Mass Muscle
Fiber:
Eating fiber makes muscle tissue more responsive to anabolism by
improving sugar and amino acid uptake, and aiding in muscle glycogen
formation and growth. Beans and oatmeal are two excellent sources of
fiber.
Don't Skip Breakfast:
Breakfast is the most important meal of the day, and besides your post‐
workout meal, it is also the best time to load up on carbs.  Blood sugar and
muscle glycogen levels are low from your overnight fast. Your body must
replenish these levels before stimulating the fat storing machinery in the
body.
Rotate Carb Intake:
If you are needing to lose some fat along with building your muscles, you
will want to rotate your carb intake.  Bodybuilders who rotate their carb
intake tend to lose more fat than bodybuilders who maintain a steady flow
of carbs while dieting.
Protein:
Another important nutrient every body builder needs is plenty of protein.
Amino acids are the building blocks of protein.  Glucose molecules make up
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Mass Muscle
carbohydrates just like amino acids make up proteins. Protein is involved in
growing, repairing, and replacing tissues.
Fats:
Fats are the main source of energy in the body.  Fat combines with glucose
for energy in order to spare the breakdown of protein.  That way, protein
can do what it is supposed to do – build muscle.
Go for unsaturated fats staying away from transfats and saturated fats.
Unsaturated fats are found in various nuts, virgin oil, and even avocados.
Drink Plenty of Water:
Probably one of the best things you can do to help your body building
workout progress the way you want it to is to drink plenty of water.
Water is part of every single metabolic process that the body undertakes
and it also helps to flush toxins from your system, keeping your body
running at its maximum potential during workouts.
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Mass Muscle
Muscle Building Supplements
When you get into muscle building, you'll quickly encounter over 200
different supplements on the market, offering to help you maximize your
muscle growth and increase your body size.
While supplements can dramatically increase your ability to gain muscle,
not all supplements are created equal.
Here are the top supplements I recommend:
Glutamine:
If you have too little glutamine in your system, it can result in muscle loss.
This amino acid is essential to muscle building because it helps nitrogen in
the body move around to where it needs to be.  You have to have a positive
nitrogen balance in order to gain muscle mass.
Creatine:
Creatine is a natural constituent of meat, mainly found in red meat.
Creatine is manufactured naturally in the body from the amino acids
glycine, arginine, and methionine. This process takes place in the kidneys,
liver, and pancreas.
Approximately 40% of the body's creatine stores are free creatine (Cr),
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Mass Muscle
while the remaining 60% is stored in form of creatine phosphate (CP). The
typical male adult processes 2 grams of creatine per day, and replaces that
amount through dietary intake and fabrication within the body.
Creatine can create muscle fullness as well as create an environment within
your body that is conducive to muscle growth.  It can also delay fatigue
during repeated workouts.  However, you must use your creatine regularly
instead of sporadically for it to be effective.
Protein Based Supplements:
Much of your protein will come from your diet, but if you really want to
grow your body mass, increasing protein through weight gainers or protein
powders is necessary.
Of all the protein supplements, whey protein is the highest yield, offering
increased capacity as a post‐workout recovery supplement.
This is a critical time after severe physical stress when the cells will act like
a sponge and take in almost anything. The extreme hunger of the cells and
the fast‐acting properties of whey will make sure you use the best window
for recovery to the fullest.
Nitric Oxide:
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Mass Muscle
Nitric oxide promotes extended ability to life weights.  It also signals muscle
growth, speeds recovery, and increases strength along with stamina.  You'll
find this supplement in both pill form as well as liquid form. Make sure to
read the manufacturers recommended dosage.
Final Tips
Gaining mass muscle and building your body takes dedication, but once
you've developed a consistent weight training schedule, and you've begun
to make important changes to your diet and lifestyle, and you see the
results from your hard work, you'll find it very easy to stick to.
Just keep a log of your progress, weighing yourself every other week and
maintaining a detailed record of your workouts, repetitions and diet so that
you can identify the changes in your body as it grows stronger.
Be proud of your new lifestyle and your focus on rebuilding your body so
it's stronger than it's ever been before.
Best of success!
- 25 -

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