7 Best Basic Rules for Mass Gain
The advice a beginner really needs to know about the mass gain of legendary bodybuilder Stan Efferding.
Men who do bodybuilding usually have only one basic goal in mind: gaining mass. Again, muscle building is a top priority for just about every young person in the gym, and doubling for slim men who have just started lifting loads.
So who better to ask questions about mass construction than a bodybuilding legend? Stan “Rhino” Efferding is a professional IFBB bodybuilder and world record holder. Stan is known as the “Strongest Bodybuilder in the World” and is one of only six men in history in any weight class to have ever totaled more than 2,300 lbsraw in competition, which he has done at the age of 45.
Apply these 7 principles and the results are guaranteed.
1- Sleep a lot
Of course, everyone knows, but do you? You can drink all the protein shakes and pre-workout drinks you want, but if you do not get your eight hours every night, you’re wasting your time and money. I slept up to 11 hours a day when I set three world records . It was 9 o’clock every night and some naps 60 minutes after training and meal. We grow up when we sleep – not when we train – and not having enough sleep can seriously affect growth, recovery, mental acuity, energy levels, and levels of hormones.
2- Eat healthy, high protein foods
It’s also not a headache, but the amount and the food you eat can make a huge difference in your progress. Start with 1 gram of animal protein per kg of body weight and gradually increase to 1.5 and eventually 2 as you progress. I prefer eggs, steak, whole milk, 4% fat cottage cheese, whole milk kefir, salmon and at least 88% lean ground beef. Bodybuilders are familiar with boneless, skinless chicken, tuna and white fish, but keep them for when you go on a diet. You will need saturated fats and cholesterol to maintain high levels of testosterone.
3- Drink some water with a little salt
Water is better absorbed by salt. You can drink all the water you want, but if you do not take enough sodium, then most of that water will be wasted with your mega-doses of worthless vitamins (more details later).
New research shows that higher levels of sodium are associated with a lower risk of cardiovascular problems. Salt is a bigger factor in improving performance than creatine. Sodium increases the absorption of amino acids and improves the storage of carbohydrates. Do you remember the neurons of basic biology? Then, with a little luck, you remember that every muscle in your body is triggered by a chemical reaction between neurons called sodium potassium pump.
Most of us simply need to know that when consumed in moderation, at regular intervals, and with a solid workout routine, salt can be a big factor in improving performance. Your body can not store sodium for future use, so you’ll need the recommended 3,000 mg per day, plus the replacement of your workload, which can range from 1,000 to 2,000 mg (NOTE: People who are susceptible to Heart problems or high blood pressure should consult your doctor before increasing your salt intake.Once again, this number is for guys who train hard.
4- Work hard
It should not have been the first? No. All you do in the gym is to break down the muscle tissue. All growth comes from the recovery phase (eating and sleeping), so lifting weights is not the most important part of a mass or strength program. The great thing about being a beginner is just about any weightlifting program accompanied by proper recovery (eating and sleeping) will yield results. There is no better program – it all depends on your goals. Lift heavy weights for a few rounds of about five repetitions using multi-joint basic mass building movements such as squats, lifts, dips, chins, benches, rows of T-bars for one hour several times a week and you will become bigger and stronger. Do not think about it too much. Be consistent and work hard.
5- Be careful with the cardio
There is an old saying in the Bizarro world of bodybuilders and powerlifters: “Do not run if you can walk, do not stand up if you can sit, and do not stay awake if you can sleep.” That sums up my opinion of cardio.
Either you want to be huge and strong, or you want to run the New York marathon. Choose one. There are not many Olympic marathoners (if any) who can squeeze 200kg, and there are not many Olympic weightlifters who could run a marathon.
That said, brief High Intensity Interval (HIIT) workouts here and there can help speed recovery by increasing blood flow, eliminating lactic acid and reducing latent muscle pain. In the morning, after a big day of leg, I often did eight short (20 seconds), fast (130 rpm), with moderate resistance intervals (15) on the stationary bike to help recovery. And do not worry about your cardio – if you do not need air after a lot of squats, you are not working hard enough. Interval training and heavy lifting have been shown to increase metabolism higher and longer than traditional cardio at steady state.
6- Be smart about supplements
No box of pills will ever replace the food. After almost 30 years of competition and access to all the free supplements I could want, I discovered that there is not much that can really help you move forward, assuming your meals are good. The diet is another thing, but as part of a well-nourished mass program, save money for food.
The most important aspect of supplementation is the correction of vitamin or mineral deficiencies, which are rare but may exist. A blood test can help identify them. On the other hand, the mega-dosage of a group of vitamins is not only worthless, but also potentially harmful. Almost all of the scientific research touting the benefits of vitamins has been done on vitamin-deficient subjects, so the claims are based on these findings. There is very little evidence demonstrating the benefits of mega-dosing for non-deficient individuals. However, even scientists who have read and agree with the research continue to take a basic multi-vitamin (100% RDA) simply because it is difficult to know where the deficiencies are hidden. I do the same thing for no particular reason. Beyond that, I focus most of my supplementation around my workout.
My pre-intra-workout drink is a cooler filled with ice water, carbohydrates, BCAA (20 g), creatine (10 g) and a tablet of minerals / electrolytes (Nuun). My post-workout drink when I was competing was whey isolate and carbohydrate powder, but now it’s just a big chocolate milk shaker, which serves pretty much the same purpose. I always have a quick diet after training and I eat an hour after training. I also admit that I am aware of a few other supplements that I am sure will be beneficial to my health in the long run. I take 4,000 mg of vitamin D3, 300 mg of CoQ10 and 2,000 mg of omega-3 a day. I also used to take ZMA before going to bed when I was competing. That’s about the extent of what I’m willing to admit I spend my money on, although I often wonder about the value of the investment because when I miss a week or two of everything which precedes, I do not notice any difference in performance.
But if I miss a meal or two or if I have a short night’s sleep, then I feel it immediately in my workouts.
7- Set goals and track your progress
I literally have years of spreadsheets with days of the month at the top and a long list of daily requirements at the bottom left. I strip them every day. His goal is to keep me honest. All I wrote above is on this list. I weigh myself every morning and record the results. I write how many meals I ate that day, how much sleep I had last night, and whether I was able to take a nap. I check all the supplements I have taken, write my best lift if I train that day and so on. I do it because I know that my success is entirely under my control and that if I do everything I am supposed to do, I will succeed.
When I do blood tests and find an area to improve, whether it’s low or high in iron or A1C hemoglobin or cholesterol climbing during certain phases of training, I can quickly make adjustments for that in my diet and my supplementation program and follow it until the next test to verify that I have solved the problem.
Never underestimate the value of setting goals and monitoring your progress. I want to be able to measure my progress daily, weekly, monthly and annually to make sure I’m meeting my goals and I want to be responsible.