There is not really 'secrets' to build good muscle mass, there are especially a few rules to know and put into practice. I'll give you some.
8 Basic rules
The first: someone who really tries to take in muscle mass should not be preoccupied to see its sit-ups in squares of chocolate, nor of his cardio, nor of its add-ins that allow you to take of the "dry mass " …Wait until you have a good lap of biceps (45 cm?) And after you can worry about your sit-ups.
2nd rule: there is a need to use heavy weights and use these heavy weight long and regularly.
3ieme rule: he must eat but actually eat and not to count his calories, eat of the things that nourish your body and your muscles, eat foods that bring you nutrients in quantity, fruits vegetables and cereals in mind.
4ieme rule: learn to relax. It is important to rest after a workout, fetch it rebuilt on repairs and made grow our muscles. Relax, take a NAP and sleep well the night all these elements are essential for a good ground.
5th rule: good ground programs contain 7 to 8 movements at most and can be sometimes 2 exos of insulation for the arms. Learn to love these 7-8 movements, make your Favorites.
6th rule: reps how it takes exactly? 1-5 or 8-12? Let's say that as long as it is not yet able to achieve a good 150 DC kg, 200kg Squat or 250kg TDS for 2-4 reps isn't really the penalty down the rep range 1 to 5, it is better to continue to work in 5-10 or 8-12 for mass muscle gains.
7th rule: I read a good advice once on a us site really saying: 'never do less than 10 reps per set at the squat. It would be wrong to ignore this good advice. It gives us time under tension and it stimulates not bad hormones.
8ieme rule: keep 1 or 2 reps under the arm, you not run under the bar with a single set. 'Pumping Iron' players were much more than 'genetically spoiled by Mother Nature'.
Finally to prepare and run a good program of mass, need you at least 3 keys:
1. total and complete each movement is the first key
2. The list of best movements is short, made your shortlist with precision, learn to love these movements and to practice them over and over again, it is the second key
3. Finally, begin each session by a different muscle group of the previous meeting, this is the third key.
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