Mini-Guide to Weight Lifting to Build Muscle Mass

Mini-Guide to
Weight Lifting to
Build Muscle Mass

If you want to build muscle mass with your weight lifting, you need to train heavy and train hard. Your training needs to be infrequent but extremely intense. And then you need to follow that up with plenty of rest time to allow your body to repair and rebuild muscle.

General Information

	Weight Training Programs To Build Muscle Summarizes all the important parts to designing a weight training program to gain muscle mass.
	Weight Training Terminology The terms and lingo of the weight training world defined as used on this site.
	Building Muscles - A Look at Muscles and Muscle Growth An introduction to the different fiber types of muscles, how to target and use progressive overload to force them to grow.
	Bodybuilding Tips Checklist A checklist of 21 bodybuilding tips to check in the interest of doing as much right as possible to get the best results.
	Free Weights Vs. Machines Why free weights provide a workout superior to machines for those looking to build muscle mass and gain weight.
	Are You Bodybuilding or Weightlifting? Tom Venuto tells you why focusing on your form and not just "lifting weights" can increase your muscle building results.
	Increasing Your Natural Testosterone Production Sean Nalewanyj gives you 10 steps to maximizing your natural production with your workouts.

Exercises and Sample Routines

Sample Bodybuilding Routines
10 sample routines, from pre-program routines to single set routines to more advanced intensity-builder routines.

	Ellis's Mass Gain Weight Training Routine Check out this Anthony Ellis weight lifting routine, add intensity and grow.
	Delmonte's Skinny Guy Transformation Program Vince presents a 12-week program for skinny guys looking to add serious mass.

Weight Lifting Leg Exercises
The muscles of the legs and the exercises that make muscle stick on them.

	Mass Building With Deadlifts and Squats Anthony Ellis teaches you how to do the two most important mass building exercises properly.
	Proper Deadlift Technique For Big Muscle Gains Sean Nalewanyj tells you how to use this basic exercise to produce big gains throughout the body.

Weight Lifting Chest and Back Exercises
The muscles of the chest and back and the exercises that put size on them.

Training For The Huge Chest
Sean Nalewanyj's weight lifting exercises and routines for building a chest you can be proud of.

• Also see Sean's free video lesson on building a chest (offsite) - Proven Principles For Thick, Powerful Pecs

	Back Training Workout: In Pursuit of The Wide, Muscular Back - Sean Nalewanyj gives you the keys to the back and and gives you a workout that will improve your width.NEW!
	Westerdal's Bench Press Blasttoff Routine Mike tells you 8 mistakes to avoid and lays out a solid bench press routine. NEW!
	Increase Your Bench Press Mike Westerdal tells you why overtraining can kill your gains and how to train hard and smart for those increases. NEW!

Weight Lifting Arms, Shoulders and Abs Exercises
The muscles of the arms, shoulders and abs and the exercises that will make them bigger.

	Arm Training 101 Sean Nalewanyj tells you how to train to grow a massive pair of arms.
	How To Get Bigger Biceps Jeff Anderson gives you three easy steps to making your biceps bigger.
	Delmonte's Building Bigger Biceps Program - Vince gives you a complete program with an emphasis on increasing your biceps.
	Top Performing Workout Routines for The Arms Tom Venuto gives you a list (14 routines long) of the arm workouts he has found to be the most productive.
	How To Get Big Shoulder Muscles Tips and routines from Sean Nalewanyj for developing some massive shoulders.
	Abdominal Training 101 Anthony Ellis tells you why the best exercises for the abs are the basic exercises and how to see that "six-pack."

Compound Exercises For Muscle Gain
Jeff Anderson tells you which compound weight lifting exercises and why they are your best bet to build muscle mass.

Routine Methods

Workout Routines Methods
The various muscle building methods of workout routines from single-sets to pyramid sets and more advanced methods.

Slow Lifting and Static Contraction Training
A look at these radical weight training methods of slowing down and even stopping the rep altogether.

Rep Ranges and Muscle Building
Tom Venuto provides great read on exactly how your muscles react to different rep ranges.

	The Right Sets and Reps for Mass Gain Tom Venuto tells you the best set and rep ranges for muscle buillding weight lifting.
	How Many Reps? Sean Nalewanyj makes the case for keeping your weight lifting rep range at 5-7 to build muscle mass.

Intensity and Tempo

Weight Training Tempo
Discussion of the best tempos for muscle building. Controlling your lifts and concentrating on the eccentric portion.

Weight Lifting Rep Speed: Fast or Slow?
Jeff Anderson explains the importance of your lifting speeds and how to use tempo to increase your results.

	Turn Up Your Training Intensity Sean Nalewanyj tells you exactly why you train with maximum intensity to build muscle mass and how to do it.
	Techniques To Increase Weight Training Intensity Sean Nalewanyj gives you 8 techniques to improve your training intensity and therefore your muscle building results.
	How To Increase Workout Intensity Marc David gives you 9 ways to increase the intensity and therefore productivity of your weight lifting workouts.

Splits and Muscle Confusion

	Split Routines for Bodybuilding Workouts Principles of good splits and sample splits for bodybuilding workouts.
	Changing Up Weight Training Routines Keep the body guessing and therefore growing. A chart with suggested changes to make and when to make them.

Varying Your Training Routines
Tom Venuto tells you why varying your workouts is a valid bodybuilding technique to keep your body from adapting.

Adequate Rest

Adequate Rest to Avoid Overtraining and Increase Muscle Growth - The importance of getting enough rest in order to allow the body to repair and rebuild muscle tissue.

	Train Less & Gain More Muscle? Sean Nalewanyj tells you why you can create more muscle growth with brief, infrequent training.
	Muscle Building Sleep Marc David gives some tips on how to snooze your way to bigger muscle gains.
	Avoiding Overtraining Syndrome Jeff Anderson gives you tips for recognizing and avoiding overtraining syndrome.

Warming Up and Stretching

Warm-Up Sets: Warming Up Properly to Enhance Workout Performance - How to warm up, stretch and perform your warm-up sets in order to handle heavy weights and prevent injury.

Stretching Tips
Anthony Ellis gives some tips to help you stretch, an often neglected but important part of gaining muscle.

Weight Training, Soreness And The Effective Workout
Does next-day soreness accurately indicate an effective workout? Marc David explains that it doesn't.
Dealing With Bodybuilding's Soreness
Marc runs down several methods for preventing and dealing with muscle soreness caused by bodybuilding workouts.
Muscle Pumps and Muscle Building
Sean Nalewanyj explains why your pump isn't the key to your muscle building results.
Mass Gain With Squats
Sean Nalewanyj dispels some of the myths/excuses that keep people from squatting.
Improve Your One-rep Bench Press Max with Singles
Mike westerdal explains the value of and how to incorporate singles into your routine to improve your bench. New!
Squats To Increase Your Bench Press? -
Marc David explains how an unrelated exercise can dramatically impact your bench press.
Forgotten Chest Building Exercises
Jeff Anderson reminds you of a forgotten but effective chest exercise.
How To Build Pecs With Your Thumb?
Jeff Anderson gives you a thumb trick to use with your flyes to make your upper pecs take notice.
The Best Back Exercises
Marc David tells you which exercises will best help you build the powerful back.
5 Workout Factors For Fast Muscle Gain
Vince Delmonte puts forth 5 factors necessary for the hardgainer workout.
3 Workout Tips For Building Big Muscles
Vince Delmonte tells you how compound exercises and keeping your rest periods honest can improve your results.
10 Workout Mistakes and How To Correct Them
Tom Venuto tells you the top 10 things he sees killing bodybuilding results and the steps to take to correct them.

Find more information on how to build muscle and gain weight with a strong mass gain program in this site's other Mini-Guides...

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