This is for anyone who wants to improve their physique through the attainment of muscle mass. The tips here may be self evident to the more advanced lifter, but my focus is not world champion athletes. Rather, I am writing this material for novice bodybuilders; a set of people that consists of anyone who can benefit from improved muscular size and strength. Let’s call this ‘beginner bodybuilding’, an introduction to the process of creating a well rounded, functional physique.
In past installments we have discussed specific elements of weight lifting for mass, including technique and exercise selection for specific goals, sample beginner bodybuilding routines, motivation for long term success, and nutrition. This article is about putting it all together.
It is a widely accepted economics principle that 80% of your returns will be produced through 20% of your efforts. This means that gains will be highest if you focus most of your time and resources into the most important activities. Success is not typically garnered by those who sweat the small stuff; the time spent shaving your legs before a swim meet could have been spent training, outlining a nutrition program, rehabilitating injuries, or doing a number of different things that would contribute to greater performance. Weightlifting for mass is no different. Any beginner bodybuilding routine is going to focus on the big picture and setting a foundation of success by consistently working the 20%.
Let us start with an example of a prototypical beginner bodybuilder. This person is 6 feet tall, 175lbs soaking wet, and wholly unimpressive without his shirt on. Whether he wants to mass build for sports performance, self confidence, or for an actual bodybuilding contest, his end goal is thDbal Max Before and After Results e same. Given this person’s metrics, we can assume that he is underweight. A comprehensive plan to add meaningful mass to his frame will focus on basic barbell movements across a broad spectrum of rep ranges and must include a nutrition plan that addresses his specific body type. An underweight novice lifter must not waste precious hours and calories hammering away at endless sets in the gym. Rather, as a hard gainer, he must carefully choose where to expend effort, eat, recover, and repeat the process the next day. This lifter must also be vigilant in his quest for quality nutrient consumption. A clean diet consisting of heavily of animal protein, whey, and vegetables ensures that quality mass will be gained while simultaneously reducing body fat. Ignore those who insist on bulking and cutting phases; this tactic is inefficient and only for those who can only handle one task at a time.
For long term success, the beginner bodybuilder should become comfortable with the main lifts (squat, deadlift, bench press, bent row) and steadily improve his work capacity. Consistency is paramount, both in and outside of the gym. Clean foods must be bought ahead of time, meals prepared in bulk, and protein shakes prepared before work or school. Every protein shake consumed and every barn-burning workout completed at the price of much pain is a single brick laid in an ever growing wall. These bricks accumulate over time to fashion your future. Whether this wall represents a sturdy fortress or a crumbling facade will depend entirely on how well each individual brick was formed.