How to train?
You cannot train too hard each time you hit the gym, you wont win anything on that. For a short period though this can be very hood to increase you strength. Hardcore training is not only about how much you lift, but also about how many reps you manage to take.
Most builders think of the winter season as a bulking period (offseason) where you eat tons off food to get big and gain more mass. When you are taking a bulking period it is alla bout muscles and not about loosing fat, but be careful so you dont gain more fat than you can handle, that will only hurt yourself for success.
Food
If you do not eat enough or dont eat you meals at the same time each day you will get problems increasing your mass.Even tough you are bulking you should try to eat health food, but you can add some more fat and proteins. Try to get at least 2-4 gram protein pr body weight each day! Try to eat a lot of chicken, turky, beef, eggs and other stuff that are rich on proteins. You can also drink protein shakes but i recommend not more then 3 shakes a day, 1 for breakfast, one after training and one before you go to bed.
Stretching
One of the most ignored aspects of training to increase your mass is stretching, if you have not programmed this into your training program its time you do it! When you stretch you muscles they will regain faster and be ready for another training session a lot faster then if you do not stretching at all.
To increase you mass it is important that you do weight training!
1) Drop set: This will help you pump everything out of you muscle, also called train until you drop!
2) Heavy Set: Sometimes its good to train heavy, when you do this take only 3-5 reps with very heavy weights. This will increase you muscles power and strenght
3) Standard: Choose you weight so that you can mange between 8-10 reps. In there sets you really have to train hard and push the limits. If you want muscles with quality before its summertime this is the way you will get em “Hard Training”!
If you follow these steps you will see that you will get in better shape and have less fat when it is summertime.
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