“All who have accomplished great things have had a great aim, have fixed their gaze on a goal which was high, one which sometimes seemed impossible.” -Orison Swett Marden

Starting Position: - Grip the overhead handles with your palms turned toward you and hang with your ankles crossed.

Execution: - Exhale as you bend your elbows and pull your shoulder up towards the handles. Inhale as you slowly lower yourself back down to the starting position.  Repeat as required.

   

Bray Fitness Online 

20 Mass Gaining Tips for the Bodybuilder

By: David Monyer

If you are struggling to gain muscle mass or you just want to know how to stay on track with your bodybuilding program,
here are 20 solid tips to help you. Apply these to your daily routine and watch your body grow.

1. Increase resistance regularly. Your muscles will grow in response to increased demand upon them. You must
regularly increase your weight, reps, or intensity in order to increase your muscle mass.

2. Use Moderate Reps. Sets of 6 to 10 reps are best for bodybuilders. Sets of five or less reps tend to build more
strength than muscle mass and sets greater than 10 reps tend to increase endurance in a muscle, rather than cause it
to grow in size. (The exceptions to this rule are calves, abdominals, and forearms, which tend to respond best in rep
ranges of 10 to 15).

3. Use Basic Exercises. Build your workouts around compound multi-joint movements such as squats, deadlifts,
barbell rows, military presses, and bench presses (inclined, flat and decline).

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