The truth? There are no secrets. But there are rules. And most of them are surprisingly simple. As an athlete, I used these rules to break the American record in the Weight Pentathlon. And as a coach, I've used them to help hundreds of athletes—including Olympians—pack on double-digit pounds of beef.
One warning: Some of these rules are the opposite of what you're used to reading in fitness magazines. That's because this isn't an article that tells you how to both build muscle and lose fat. This is all about supersizing your body as fast as possible. And all it requires is a little common sense and a lot of time with a barbell.
8 SECRETS OF MASS BUILDING
1. Have a Single GoalBuilding muscle and losing fat have one thing in common: Each is best accomplished when you do it to the exclusion of all else. I can't tell you how many guys with 14-inch biceps have asked me about building mass but want a guarantee that they'll keep their six-pack. While you're bulking up, you can't obsess about single-digit body fat or your finishing time in the 10-K. Pack 2 or 3 inches onto your upper arms, and then we'll talk about those other things.
2. Use Medium Reps for Maximum Gains
You'll build the most muscle by doing sets of 5 to 10 reps. They hit a "magical" intersection between heavy loads and extended time under the bar. Each generation of lifters wants to rewrite the rule book, but they all eventually come back to this system, which is the basis for the workout on this month's poster.
3. For Squats, More Is Better
About two decades ago I received good advice that I foolishly ignored: Never do fewer than 10 reps of the barbell back squat. Yes, there are always exceptions. But for most people most of the time, the extra time under the bar seems to stimulate the entire body as well as the appetite. Both are key in helping you add mass.
4. Don't Chase Variety
Good mass-building programs have very few movements. At a time when there is so much equipment to use, it's difficult for many lifters to follow a system with just eight exercises. But that's all you really need. (See "The Best Exercises for Big Muscles" on this page.) In fact, if your singular goal is pure size, then you should do them almost exclusively.
5. Always Leave 1 or 2 Reps in the Tank
It's often said that the secret to adding size is pushing your muscles past their limit, squeezing out extra reps with the help of a training partner or by sacrificing form. But most of you will reap more benefit if you end each set knowing you could've done another rep or two. It's better to do another set than to roast your muscles with forced reps.
6. Let Your Body Tell You How Long to Rest Between Sets
As a general rule for building mass, most guys need about 3 minutes between sets of squats and bench presses, and 90 seconds between sets of other movements. If you're leaving 1 or 2 reps in reserve (Rule 5), you should be able to repeat your performance from one set to the next.
7. Eat Big to Grow Big
When the goal is mass, it's difficult to eat too much. Most men eat too little. A good workout plan not only burns lots of calories but also jacks up your metabolism. If you eat just a little more than usual, you're not even breaking even. You need to eat a lot. When I put on 40 pounds in 4 months my freshman year in college, I ate sandwiches before dinner.
8. Save Your Energy
A guy who's eating to grow needs to minimize his activity outside the gym. Work hard, and rest hard. If you're playing pickup basketball between workouts, you're not resting. And if you're not resting, you're not growing. Remember, a mass-building program isn't a lifetime plan for health. It's a short, focused attempt to become bigger than you are now.
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