Getting large amounts of body mass, or "bulking up," is a critical element of bodybuilding and other strength sports. Strength sports, such as football, rugby and similar activities, favor the largest and strongest athletes. Gaining body mass, while gaining strength, can help lend success to the team and individual athlete. Fortunately, gaining body mass is a relatively simple process, as long as sound methods are used. Focusing on time-proven methods, instead of the latest magazine article recommendations, can lead to getting body mass quicker.
Exercise
Step 1
Perform basic barbell squats. Place a loaded barbell on the pins of a power rack weightlifting cage at shoulder height. Step backwards under the bar, so that it rests across the back of your shoulders. Grasp the bar with both hands, comfortably wide apart. Step forward, allowing the bar to rest on your shoulders. Stand with your feet slightly more than shoulder-width apart, toes pointed slightly outward. Bend at the hips, allowing your knees to bend as well, as you push your buttocks backward. Continue to sit backwards until you are in a squatting position, with your upper legs parallel to the floor or lower. Drive back up to a standing position, pushing with your thighs and hips. Perform three to five sets of five repetitions each.
Step 2
Perform bench presses. Lie flat on your back on a flat bench, placed inside of a power rack weightlifting cage. Place a loaded barbell on the pins of the cage, at a point where you can grasp the bar with both hands, while your arms are extended, with back flat. Remove the barbell from the pins and lower the bar to the center of your chest, slowly. Press the bar back up, until your arms are extended, then lower it again. Perform three to five sets of five repetitions of the bench press.
Step 3
Finish your workout with power cleans. Stand with your feet shoulder-width apart, and a barbell directly in front of you on the floor. Squat down and grasp the bar in both hands, a comfortable distance apart. Stand up, pulling the bar up in an explosive manner, ducking under the bar at the top of the pull, so that you "catch" the bar with your hands, and across the front of your shoulders. Perform three to five sets of up to three repetitions of the power clean.
Nutrition
Step 1
Increase your caloric intake by consuming more lean proteins and healthy fats. Eat lean proteins in the form of meat, poultry, fish, eggs and dairy products such as milk and cheese. Increasing your caloric intake by increasing your protein consumption will provide excess calories that can be used by your body to build new muscle tissue, inducing an increase in lean body mass.
Step 2
Eat more healthy fats. These can include fish oils, Omega-3 fatty acids, commonly found in eggs and in supplement form and dietary cholesterol. Dietary fat and cholesterol are necessary precursors to the hormone testosterone, critical to creating new tissue in humans, including muscle tissue.
Step 3
Drink more whole milk. The "GOMAD" or "Gallon Of Milk A Day" program, involves consuming a gallon of whole milk every day, in order to increase your caloric intake by 2400 calories per day. Additionally, milk contains an ideal balance of protein, fats and carbohydrates for the creation of muscle tissue. While a gallon per day is not necessary, adding whole milk to your diet is a great way to get body mass.
Things You'll Need
- Barbell with plates
- Power rack weightlifting cage
- Flat bench
- Whole milk
References
- "Practical Programming for Strength Training;" Mark Rippetoe; 2008
- "Strongest Shall Survive;" Bill Starr; 1999
- Stronglifts.com: How to gain 25 lbs. in 25 days
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