THE 10 MUST-DOS FOR MASS By: Bryan Krahn 1. Squat twice a week. One day go heavy (4-6 reps), the other for reps (10-12). Press horizontally and vertically the other two days. 2. Add weight or reps every workout. No exceptions. Force progress. 3. Eat 1.5 grams of protein per pound of bodyweight a day. Spread it out throughout the day. Piss off your fasting friends. (It’s fun!) Eat a high protein breakfast within 30 minutes of waking. 4. Eat 1 gram of carbs per pound of bodyweight a day. Add more once you stop gaining weight. Eat the balance of your carbs after training and in the evening. 5. Eat a lot of good fat from nuts, olive oil, red palm oil, and fish oil (3-6g EPA/DHA). 30% of calories is a good start; those who are naturally leaner should favour higher carbs and lower fats while more endomorphic types should go lower carb. 6. Add fresh veggies to three meals a day. 7. Be in bed before 11 pm. 8. Drink 16 ounces of water first thing in the morning, preferably with fresh lemon. Then drink water throughout the day. 9. Have coffee in the mornings and pre-workout only, and never fasted (eat protein first). And none after 3 pm. 10. Bring the pain during the assistance work. Use isometric holds, slow negatives, and drop sets. Just not with every assistance lift and not every damn set. I like the “last set, best set rule. --- Read the entire article at bryankrahn/10-must-dos-mass/
Posted on: Tue, 21 Oct 2014 00:54:23 +0000
Trending Topics
Recently Viewed Topics
© 2015