Thread by @TheForeverAlpha

3 Steps To Dramatically Increasing Your Muscle Mass (Thread):

Men were designed to be strong.

Men were designed to have a solid amount of muscle mass.

So if that's not yet you, here's three things you can do to step in that direction:

1) Have A Solid Warm-Up Routine

HUH?!

Yes, this is more of a preventative one - if you're injured, you're no good to anyone.

You can't train.

You'll lose muscle.

You'll get fat.

Not a good place to be.

So what do you do?

Personally, I do:

- Light cardio for 5-10 minutes as a general warm-up
- Foam rolling on my lower back, hamstrings etc.
- Dynamic stretching (especially for the rotator cuffs)

It's a pretty solid injury-prevention routine that will keep the muscle gains coming.

Next:

2) Focus On 3-6 Compound Movements Per Week

The big 6 are:

- Squat
- Bench
- Deads
- OH Press
- Pull Ups
- Rows

Select the ones you want, and split them over multiple workouts.

Upper = 2+ times per week
Lower = 1+ times per week

(Volume dependent)

Next:

3) Do 'Pump Work'/IsolationsAfter

This means:

- Biceps
- Triceps
- Side Raises
- Traps
- Abs
- Extra quad/hammies
- Calves (f*** that)
etc.

My view is that this is more effective if you're in a surplus, and you're eating carbs.

Dieting?

It's a lot less effective.

BUT if you're a skinny guy looking to pack on a load of muscle in a small time frame, pumping up at the end of each workout will definitely do that, assuming your diet is on point.

The Warrior Program shows you how to get both in order:

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Then if you want to gain a solid muscular base while losing fat with Intermittent Fasting, get on the best IF email list on the internet.

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