Some people want to build strength without bulking up. But some of us do want bigger, as well as stronger, muscles. Fortunately, there are specific programs for bodybuilding workouts and gaining mass that can help you reach your goals. If you are a bodybuilder who wants to gain mass, you are going to need a two-pronged approach: work out more and eat more. But before you guzzle down that beer and load up on greasy foods, know that quality and quality are both important.
First, the workouts. To build muscle, bodybuilding experts recommend training hard 4-5 days each week. This plan gives the body time to recover. Complete the majority of your exercises at 80 percent of your maximum effort. Save the 100 percent efforts for competitions (if you compete) and times when you feel energetic and want to test your progress. Follow an organized plan of exercises, although you can mix up the order for variety. Just be sure to include exercises for each major muscle group twice a week.
Second, the food. Bodybuilding workouts to gain mass need fuel. Get plenty of high-quality protein from red meat, poultry and fish, and from dairy products such as milk, cottage cheese and eggs. Choose pasta, potatoes and rice for most of your carbohydrates because they will provide energy for workouts, but burn off quickly and are less likely to be stored as fat. Don't gorge yourself. Increase your calorie intake by eating smaller amounts throughout the day to maintain energy and gain mass through your tough workouts.
Although they aren't essential, many bodybuilders consume dietary supplements to promote gains in muscle mass. If you want to take a supplement, do your homework and don't be mislead by products that make unrealistic claims. That said, many safe supplements exist, and some also contain nutrients such as omega 3 fatty acids that have health benefits beyond bulking up.