Bodybuilding for Mass

Hypertrophy – or muscle gain – is, and should be treated as, a science.  Therefore, bodybuilding for mass is a science.

bodybuilding-for-mass-science-of-anatomyJust as with any other science there are certain ‘laws’, or a certain ‘way’, in which to progress for optimal results.

If you are like me, you have had times where you ‘know’ you have found ‘the way’.

Everything is going fine.

You workout and swear your muscles have grown before the next time you hit the weights.  muscle-growth

However, things inevitably begin to go wrong.

You realise you have reached a plateau.  You are pressing the same weight and can not seem to increase even incrementally, you appear stuck in the same rep range, you feel tired and when workout time approaches it’s like ‘Oh man, how am I gonna get through this workout?’

And worst of all…your muscles aren’t growing.  In fact, they appear to be diminishing!

I hear you…I’ve been there more than a few times.

Bodybuilding for Mass – The Law

The basic rules for continued gains, when bodybuilding for mass, are:

  • Changing up the workouts
  • Proper diet and supplementation
  • Record keeping
  • Adequate rest and recuperation

Changing up the workouts:

This is crucial if you wish to make continued progress.  Change can never occur whilst things remain the same.  If you keep doing what you’re currently doing, you’ll keep getting what you’re currently getting.  Makes sense right?

Changing up your workouts can be done in many, many ways.  Whilst any change is good, understanding how to make changes in a ‘certain way’ will definitely reap superior results.

Proper diet and supplementation:

When bodybuilding for mass it is imperative that you understand, and abide by, the principles of a proper mass gain diet.  Nutrition-pyramid

Again, there are certain ‘laws’ around developing the right nutrition plan for you.

There is a fine line between what is right, what is wrong and what is optimal.

We want optimal.

I will be covering ways to develop your own personal optimal diet and nutrition program, as well as supplementation.

Record keeping:

This is a big one!

It seems what appears the easiest thing to do is often the most overlooked.

Honestly, out of every 100 people I observe in gyms, only about 5% are vigilant with keeping a training diary.

I don’t get this.  I have a complete record of ALL my workouts dating back years.

How the heck can you track your progress, yet alone remember exercises and reps and weight lifted, if you don’t maintain a workout diary?

Record keeping does not only relate to your workouts.

On I will provide examples, and tools, you can use to effectively keep track of your progress.  You will be so glad that you did.

Adequate rest and recuperation:

Hey, your muscles don’t grow in the gym!

You can work your butt of with the weights, but let me tell ya, if you don’t give yourself proper rest and enough sleep then those muscles aint gonna grow, period.

I will be covering each of these ‘Laws’ in greater detail respectively, throughout the articles on this site.

I look forward to working with you and hearing of your success.

If you have any questions regarding anything on or just wish to drop me a line please do so by filling in the comments box below or contacting me at

I will help you in any way I can.  This is my passion.

Want to know how to make incredible Strength and Size gains?  Click Here

What about Best Mass Building Shoulder Workouts


Train Hard, Train Well, Train Safe –

Blessings Be,







Rich Far

Founder of Bodybuilding for Mass







Comments (8)

  1. Tracy

    I would have never thought of keeping a training diary. Thanks for the tips on body building.

    1. Rich Far

      Hi Tracy,

      Thank you for visiting
      It appears you are one of the majority. However, now it has come to your attention, try keeping your own workout log and you will be well rewarded by your efforts to do so :-)

      Wishing you Health and Vitality.

      – Rich

  2. Wayne

    Hi Rich,

    Everyone gets stuck and plateaus at some point. This is one of the most frustrating times for someone trying to put on mass.

    Your formula for getting through it is perfect. I think everything you mentioned needs to be incorporated and if any one thing gets left out it won’t work as well.

    Changing up your routine is a big one but I think they’re all equally important.

    Thanks for the great article, the next time I’m working for bulk I will definably refer to it.

    1. admin

      Hi Wayne,

      Thank you heaps for visiting and leaving a comment.

      You sound like a guy who knows the drill and I appreciate your positive feedback :-)

      I wish you Health, Wealth and Happiness.

      – Rich

  3. McKing

    I don’t really have interest in bodybuilding for mass, but perhaps could you do a basic exercise routine? Like, the minimum to keep fit or something? :)

    1. admin

      Hi Lee,

      Thank you for visiting and I appreciate your comment.

      I understand that not everyone interested in lifting weights or going to the gym shares the objective of gaining muscle mass or training in a bodybuilding format.

      I certainly endorse other training methods and ways to keep fit.
      I have another site primarily concerned with promoting a Healthy Lifestyle, which includes Basic Exercise Routines etc.

      Here’s the link if you wish to have a look:

      Wishing you all the best in Health and Fitness,

      – Rich

  4. robert

    If I ever need or think of building up my body mass I’ll know precisely who turn to for help and advice, and that’s a promise.

    1. admin

      Hi Robert,

      Thank you for visiting my site and my promise to you is that if/when you decide to build quality lean muscle, I will be here to assist you.

      Blessings Be,

      – Rich


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