Eat quality food -
To build muscle mass and density, you need to eat whole food rather
that processed junk, which just sits in your system and weighs you
down. Whole food is actually used by the body to build muscle or act as
fuel. In addition to eating quality food, you must eat enough to
support muscle growth. This means eating several small meals throughout
the day.

Eat to fuel your body
- Eat enough food to fuel your body and your workouts. You must supply
your body with sufficient calories and macro nutrients so it can
perform in the gym and prompt muscle recovery. Lack of food equals lack
of muscle.

Use free weights over machines -
Free weights are more effective for building muscle, as they cause all
the stabilizers to come into play, forcing you to use balance and form,
and putting you in a natural position to execute the movement properly.

Build Beautiful Muscle in Minimal Time

Incorporate partials
- Partials are a shoe-in in the mass building department. They allow
you to focus on strength and power to build muscle and density because
you can handle double the workload.

Employ compound movements
- A compound exercise is a multi- joint exercise, where all the muscles
and joints of that specific area are called upon to execute the
movement. Such exercises include the bench press, dips, shoulder press,
squat, leg press, dead lifts, and rows. A compound movement allows
several different muscle groups to come into action, permitting you to
lift heavier poundage and is best suited to pack on mass.

Utilize proper form
- I don't care how much you can lift, it means nothing if your form is
bad. If you have to use your entire body or other muscle groups to move
the weight, the poundage is too heavy and your form is poor. Bad form
destroys muscle gains and causes injuries.

Balance your body parts
- Assess your body and focus on developing weak body parts. The body
part you want to put emphasis on should be trained first of the week,
when you are fresh, rest- ed, and focused. Begin with a compound
exercise and add one to two auxiliary movements.

Create Stunning Muscle Definition!

Rest between sets
- Resting between sets is crucial. When you are in your mass building
phase, take two minutes rest between sets to ensure proper recovery so
you can put an additional 100% into your next set.

Supplement accordingly -
When you want to build muscle size and quality, you should supplement
to support that. Quality supplements that aid in muscle building and
strength are creation, glutamine, and whey protein.

Keep training to a minimum -
When it comes to increasing your muscle size, sometimes less is more.
Do not knock yourself out with endless sets and repetitions. Keep your
sets limited to three and your repetitions in the 4 to 6 and 6 to 8
range. Your time in the gym should be restricted to 45 minutes to an
hour. Any resistance training over 60 minutes is over training and
catabolic.

Vary your training when needed -
While minimal training with low repetitions and sets and heavy weight
builds mass, power, and strength, you will eventually hit a stalling
point. This is simply a red flag to toss a shocker into the mix to keep
your body responding. Rather than applying the many training
principles, try adding a high set/repetition day, such as four
exercises, 4 to 5 sets in the 12 to15 repetition range. This will
completely throw the body off guard and allow it to respond again to
the mass training.

Include Cardio
- When you are in mass building phase, it is perfectly fine to do
cardio. However, you must limit it so you are not over taxing the body
and killing muscle gains. Your cardio needs will depend on your body
type, but essentially, three days a week for twenty minutes should be
sufficient. It is best to do your cardio on your days away from
resistance training. If you must do them in the same session, weight
train first and implement cardio afterwards. Keep cardio and training
combined limited to 75 minutes total training time.