As most of you know, for the past few months I have been really trying to gain mass while keeping the same body fat %, which is very tough to do. In the previous post, I talked about important adjustments I made to my diet to reach my goals, and now I am going to talk about the adjustments I’ve made to my workouts as well.
(1) Pushing Till Failure! There hasn’t been one workout for the past few months that I haven’t been sore the next day, and that’s because I push myself until failure EVERY time! Whenever I feel that I can only get one more rep, I push myself and get 3-4 more. I make sure that it isn’t possible to get that last rep! Like Tony says, many people quit before they should, and that’s all because there is a mental block that says “I can’t,” and you just have to turn that into “I can!”
(2) Switching Up Grips! Lately, I wanted to make some adjustments to my push-ups, so I decided to use the P90X Pull-Up Bar. I place it on the ground and use all the different grips for pull-ups for my push-ups! It gives me a greater range of motion and a little variation in my workouts.
(3) Heavier Weights! Instead of doing reps of 10-12, I have shifted to 6-8. This helps with building mass!
(4) High Intensity Cardios! I used to run along with P90X, but haven’t done that in about 8 months. Running is a low-intensity cardio (unless you are doing intervals), which means that the body targets carbs, fat, and muscle for energy. With high intensity cardios, like Interval X Plus, Kenpo Cardio Plus, and Plyometrics, the body targets mainly carbs and fat for energy. If you are looking to build mass, high intensity is the way to go!
If you have any questions, feel free to email me at firstname.lastname@example.org!