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Extracts:

So, if you don't get adequate rest away from the gym, you will not develop any mass.

They grow during the repair stage when you are resting.

Muscles do not grow when you are working out.

Please note: It is critical to rest if you are trying to build mass.

Wednesday, Saturday, and Sunday will be your rest days.

A common example of this type of workout would be squats and biceps on Monday; front shoulder presses and triceps on Tuesday; Bench press and Rear shoulder presses on Thursday; and squats and triceps on Friday.

Also, you should only train four days a week total at the gym.

In general, you only need to perform each individual exercise once a week, but twice a week is ok for the body parts where you want to develop the most mass.

It will be at this failure point the muscle will be stimulated to grow.

To build mass, you need enough weight so that you "fail" (can't continue the exercise) at the 6th, 7th, or 8th rep.

Anything less would be a strength workout and anything more would be a cardio workout.

You should perform three sets of exercises at 6 - 8 reps per set.

It should be a weight just a little bit beyond what you are comfortable with.

The amount of weight you use during your workouts should not be too light or too heavy.

Specifically, perform the bicep barbell curl and the triceps pulley press down.

You should, however, also work your biceps and triceps individually as well.As such, it aids the mass muscle building workout program by increasing the size of adjoining muscle groups.

A bench press should be performed on supine and incline benches. What is unique about the bench press is that it is a chest exercise that places secondary stress on the shoulders and arms.

The front and rear overhead shoulder press can achieve a similar overall body effect as well.

Additionally, heavy squat work will stimulate growth hormones, which will enhance muscle development.

Barbell squats, in particular, are critical because they work the legs, which are the foundation of the body.

All of the exercises in a basic mass muscle building workout are performed with a barbell.