Mass Gain Musts help?

[gymified Profile]

I'm training to gain some mass now. I have been doing training for endurance and leaness for the last 6 months i have forgotten how to bulk up again (pathetic i know). If anybody can give me some tips and musts to get some mass again that'd be great. I know i have to lift heavy, and eat alot. Just some more like reps, cardio, and all that good stuff. Thanks

[Hard Gainer93 Profile]

Well, keep in mind I'm no pro bodybuilder, but strictly from what I've read, the number of sets and reps is different for different people, as well as different body types. For example an ectomorph may not be able to handle the same number of sets as a mesomorph who can grow easily from various ways.Sets, there are so many people who say this number of sets promotes the best results, 5x5, 12 sets per group, 1 set HIT, it's endles, but in the end you have to find what works best for YOU. What works best for you might not work well for me or anyone else. Just kind of play around with it and see what works best! Reps are tricky too. Dorian Yates uses 6-8 with his trainees I believe. But 8-12 is what everone says to use for muscle hypertrophy. However, I've read that many bodybuilders respond differently to different reps. Some bodybuilder found that when they bumped up the reps on a certain body part it grew more then using, say 8-12.

keep in mind i'm no expert. i'm just going off what i have read. But i hope some pros give some input!

[bad bad leroy brown Profile]

Dont be afraid to play with your volume and how you sequence things. You may do well off 10 sets of 3 with 30-45 seconds rest with your top set. Try it out and see what happens

[proteinshake03 Profile]

Start by adding back in compound movements such as dead lifts, squats..etc. but definitely play around with rep ranges. Some people respond better to high volume and some respond better to low rep ranges. Also make sure to make proper adjustments to your diet and Maybe look at adding a creatine supplement such as Kre-Alkalyn to help with lean size and strength gains.