Good Food for Mass gaining

The important part is to ensure that you raise the bar with every workout. You have to force your body to adapt. If all you have are 50 lbs dumbbells, don’t stick to doing a certain number of reps with that weight on a specific exercise. At best this will maintain you. Instead, find a new harder exercise to do with that weight, try the exercise from a more difficult angle or while having to balance. Do whatever you need to do to force your body to adapt.

I’ve had tremendous results in my life with all bodyweight home workouts (i also really enjoy weights when they are available). If using bodyweight exercises try to put yourself at a leverage-disadvantage (keep increasing the disadvantage as you get stronger). This makes it way easier to get results than just trying to do higher and higher reps.

Step 1.

60 seconds a day away from a 6 pack.

Lay on your back raise your feet 6 inches off the ground. At the same time squeeze your abs and hold your lower back on the ground. (So there is no space or bridge between you lower back and floor)

You do not have to sweat. You do have to take your lower abs to the point of failure. Raise your shoulders and head a bit so you back is flat on the floor. (This is the key)

Cut out all starches, bread and pasta. If you’re going to eat carbs make sure it is fruit, vegetables or small amount of whole grain wheat.

Eat as many grilled vegetables as you want. Zucchini, Mushrooms, Grilled Chicken and use a lot of spices or Cholula hot sauce to add flavor.

You will tone down and get in better shape doing this compared to running on a treadmill and going to eat a bag of flaming hot Cheetos.

Step 2.

30 minutes a day 4 days a week to being ripped out of your mind!

2 Hour Workout Week

Ever see the same people in the gym working away for hours upon hours and years upon years with little to no results? Are you of them? That’s ok you’ve taken the first step and have proven your willing to put in the time to get in amazing shape and sustainable shape for the rest of your life.

The key to this exercise is COMPLETELY MAXING OUT YOUR MUSCLES THREE TIMES.

Example Workout

Triceps Pull Downs

Use a weight you can do with solid form for 30 to 50 reps. Email us for technique questions. 4 sets of 30-50 with 30 second rest in between sets. First set is a bit of a warm up. Next 3 sets you must completely reach failure and then push yourself even further. Last set give yourself 2 second rest and keep doing as many as you can until failure. Tricep is 2/3 of your arm. LETS GO! (6 Minutes total)

Rest 4 minutes

Bicep Dumbbell Curls

Palms up the whole time. Full extension. Use a weight you can do 20 on each arm comfortably but still a bit of a challenge. 5,10, 15, or 20lbs dumbbells is usually used for this unless you are a body builder or athlete. Use your own judgement. Push yourself

20 seconds on full blast as fast as you possibly can 4X with 20 seconds rest each set

Start to finish time (2 min 40 seconds exactly)

Rest 4 Minutes

Shoulder Dumbbell Complex

Rear Deltoid Raises, Front Deltoid Raises, Side Deltoid Raises , Row Ups, Outer bicep curl with shoulder press ups 6 reps each for total of 30 reps. Rest 1 minute and repeat for total of 2 sets Start to finish time (3-4 minutes)

Rest 4 Minutes,,,,