Clean Bulk

Okay so cutting season is over. You want to bulk up. There's a few things to know that will maximize muscle growth.

1. Always stretch/ warm up before you workout. 

I know it's time consuming but it can help you get the few extra reps which will build you more muscle. A light cardio is also recommended before an intense lift. Warming up goes beyond being able to lift more during your workouts. In order for our body to grow and increase strength we need to warm up properly before jumping into a workout. Warming also helps our bodies prevent injuries. Preventing injuries is very important when you're constantly exercising because the body goes through a lot each workout and needs to be taken care of. Not only stretching after your workout so you are not as sore the next few days but before you workout you should slowly work your way into a workout.

I like to do abs first so I warm up my body. I start slowly doing abs and focus on correct form and proper breathing and by the end of the workout I have warmed up my core and my muscles. My heart rate is up and body is producing heat and ready to tackle a more challenging exercise.

2.Lift as heavy as possible.
If your body has gotten used to say x amount of weight. It's time to start testing your body for those lean muscle gains we want to get. Go up 10 to 20 pounds more than x and cut your reps in half. This will help put more pressure on your muscles. Bigger workload, bigger muscles. In order to build mass you need to concentrate on heavier weights and tear up your muscles as much as possible. Remember to start with low weight your first set of exercise and concentrate on form and breathing, after your first set work your way up to a comfortable weight that will test your challenge your muscles to get 6 reps a set.

3.  Start using drop sets. 

If you're finishing a lift after 4 sets of x amount, do the same thing ten or twenty pounds less until muscle failure. This will increase muscle tears and build more muscle. Say you are finishing up on the bench press and have just got finished with your last set, say 185lbs and 8 reps. Your super set is going to be 135lbs and as much reps as you can do, this might be 16 this could be 5 this could be 40 reps. The point of a drop set is to go down in weight so that your muscles can pump more and more blood into your muscles expanding them in size and create lean muscle mass. Also it is great to do until failure because that last set you did before you might have been able to get another few reps so going back and doing a drop set until failure will dramatically increase muscle tears and enhance lean muscle mass. You will also get a great pump in dropping weight and doing more repetitions after your last set and a great pump is always an awesome ego altering feeling!

4. Super setting. 

Muscle confusion is key when building muscle. Our muscles get worked and muscles tear and blood is generated into the muscle for repair. Well when you super set your work load is doubling so you are doubling your lean muscle mass gains also. Not only tri's and bi's for a massive pump, but back and bi's or whatever. Whatever keeps your muscles guessing and work overtime. More rewarding for muscle growth like after 40 hours at work.

5. Slow down your reps. 

If you're doing a push exercise like push ups, get in the habit of lowering yourself down to the ground slower, and an explosive push after pausing for few seconds. Try this I guarantee you'll feel your muscles ripping on the spot! And the other way around for pull. Go slower on the way up pause at the top, then back down.

6. Post carbohydrates and protein.  

No more than thirty minutes after your workout. To make sure you're keeping the post carbs off and using them to feed your muscles, start doing a short form of cardio before your weight session.

There's no wrong way to lift weights. But over the years I've come to learn there are ways to be much more efficient in order to achieve your goals. Try these ways yourself and watch your muscles build like crazy.

Please leave me a comment, was the article helpful? What did you learn? Can you teach me something that goes with the article? I'd appreciate the feedback!!! =)