Revealed: Missing Link in Mass Building Program
What I’m about share with you may not seem like a revelation at first but the truth is, 90% of all gym rats completely ignore this one critical aspect of their mass building program. I don’t want you to make that mistake. In fact, by committing yourself to doing this one mass building exercise on a consistent basis, and doing it exactly the way I tell you in this article, you’ll be amazed at how much faster you’ll grow!
The Secret Path to Gaining More Muscle Mass…Revealed!
Scientifically speaking, your ability to build new muscle mass is directly linked to your ability to naturally increase anabolic hormones in your body (testosterone, growth hormone, IGF-1, etc.). We know this is true because the reason why pro bodybuilders are so freakishly huge is that they use steroids to artificially pump their anabolic hormones through the roof. But we also know that steroids are dangerous and in my opinion, not worth the health risks and side effects.
To naturally boost muscle-building hormones, you must first realize that your anabolic endocrine system has a “supply and demand” relationship. The more muscle fibers you train and the more intensely you train them, the more natural hormone response you’ll create. The result is brand new lean muscle tissue.
Now consider this — your leg muscles (quadriceps, hamstrings, glutes, calves) make up about two thirds of your entire body’s muscle mass. So by training your legs, you target more way more muscle fibers and trigger a much larger response from your endocrine system to respond with a flood of natural anabolic hormones. And herein lies the secret, because those hormones aren’t just isolated to building mass on your legs. They will help you to build mass on all of your body’s muscle groups, including your chest, back, shoulders, and arms.
In fact, the Barbell Squat has been proven to be the best overall exercise for skyrocketing testosterone and other anabolic hormone levels in the body. This is one of the reasons why I had an experimental group of test subjects (I call them my “Hardgainer Lab Rats”) train with squats every other workout. The hormone boost they got helped skyrocket their mass gains to build muscle when all other training programs had FAILED! (BTW…you can see their amazing “before & after” pictures at www.HardgainerProjectX.com)
Unfortunately, most bodybuilders train their legs much less than other muscle groups, or even not at all. And those that do, often avoid the Barbell Squat because it’s either “too hard” or they don’t know the correct way to train. So here are some secrets to help you perfect the Barbell Squat and extract its amazing mass building powers to pack on some serious size:
Build More Mass With High Rep Squats
Forget the powerlifter method of going super heavy on your squats. If mass building is your goal, it’s safer and more effective to keep your repetitions at the higher end. Aim for three to five sets of 12–15 repetitions for your mass building workout. You’ll have to use less weight, but there will be much less strain on your back and knees and you’ll trigger a much larger release of muscle-building hormones.
Mass Building Negatives Build More Muscle
A lot of newbie bodybuilders fail to realize that the portion of the Barbell Squat where you’re lowering your body down is the most powerful phase of the repetition. Called the “negative” portion, it stimulates muscle fibers for growth more effectively than when you’re raising your body up. To make sure you maximize muscle fiber stimulation, lower yourself slowly (count to four) on the way down and faster (count to 2) on the way up.
Mass Building Squats Require Increased Range of Motion
Because too many people try to “squat heavy”, they most often don’t go down far enough in their range of motion to fully target their legs. The very bottom of the movement (where your upper legs are parallel to the floor) is called the “stretch overload” position and where your muscle fibers are at max stimulation. If you can’t lower yourself to parallel on every repetition, you’re using too much weight. Lower the weight you use and go all the way down to really maximize your mass building.