Mass Building – Part 3 – Other Variables

Part 1 was about diet for mass building, in part 2 I wrote about training principles. Here I’m going to touch on a few other key variables that will make a difference in the level of success you’re likely to get from your mass building regime (provided you’ve covered most of the bases discussed in part 1 and part 2)

Genetics

Genetics make a huge difference. I want to be clear in my opinion of this – everyone can absolutely build muscle. How much you can build will 100% depend on your genetic predisposition. How much potential do you personally have? Well you’ll never know until you lift some heavy ass weights and eat. Genetic factors that can limit you include small thin muscle bellies, high insertion points, low levels of naturally produced testosterone and very light bone structures.

Rest

Getting adequate recovery between sessions is vital. Remember you’re stimulating the body to make a response in the gym (grow muscle), you must allow the body to actually do the growing. This happens outside of the gym. You’re simply not going to make as much progress if you train too much by destroying your muscles and CNS every day which will give it no time to adapt.

Sleep

Sleep is important for many reasons. You need deep REM sleep for hormone production and for the body to repair its cells. Think how tired you feel and how well you function on a bad nights sleep. It’s the same for recovery too; if you’re sleeping poorly you’re likely not recovering as well as you could.

Training partner

Some people benefit from having a training partner. Saying that some don’t, me included. The benefits of a good training partner can be:

  1. They push you to train hard in the gym.
  2. Make you more consistent. You might not feel like training but have agreed to meet your training partner at the gym so you go anyway as not to let them down.
  3. Provide friendly competition
  4. Spotting
  5. Form checking
  6. Share training ideas

If you struggle with motivation and find training with somebody fires you up for a session, then it’s probably a good idea to train with a partner.

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