Power Mass Blueprint – Free Download

[…]  Bulking up, as in bodybuilding, is often seen as synonymous with
lifting weights. And for most people that’s where the equation ends.
As long as they lift weights, they believe they’ll get jacked.

However, there’s much more than just weightlifting when it comes
to bodybuilding essentials. In fact, it’s an entire series of
components including nutrition, supplementation, and training.

Then come rest and recovery, along with lifestyle changes that will
help you gain muscle and keep it that way.

You will need to incorporate these and other essentials to get
results. And while weights are integral to becoming ripped, they
won’t get you anywhere alone.

So here we will look at what you need to do and what routines to
follow to reach your goals.

TABLE OF CONTENTS
Introduction………………………………………………………………………………….. 5
Chapter 1 ……………………………………………………………………………………….. 7
The Mindset of a Champion …………………………………………………………. 7
Unwavering Dedication…………………………………………………………………… 9
Fight Distraction ………………………………………………………………………….. 10
Finish What You Started …………………………………………………………………11
Build Positive Mental Habits………………………………………………………….. 12
Push Yourself beyond Normal Limits ……………………………………………… 14
Chapter 2 …………………………………………………………………………………….. 16
Workout Routines for Increasing Muscle Mass………………………… 16
Choice of Exercises …………………………………………………………………………17
Number of Sets …………………………………………………………………………….. 18
Resistance…………………………………………………………………………………….20
Rest between Sets …………………………………………………………………………. 22
Chapter 3 ……………………………………………………………………………………..26
Power Building Lifestyle……………………………………………………………..26
Mix Your Workouts ……………………………………………………………………….26
Adequate Sleep ……………………………………………………………………………..28
Schedule Regular Recovery Time …………………………………………………….30
Hydration ……………………………………………………………………………………. 31
Chapter 4 …………………………………………………………………………………….. 35
Diet for Increasing Muscle Mass………………………………………………… 35
Eat at Home…………………………………………………………………………………. 35
Plenty of Protein…………………………………………………………………………… 36
Page | 4
Snack Often …………………………………………………………………………………. 37
Best Foods to Bulk Up …………………………………………………………………… 39
Chapter 5………………………………………………………………………………………46
Supplementation for Muscle Mass ……………………………………………..46
Importance of Supplements for Body Building………………………………….46
Creatine ……………………………………………………………………………………….48
Beta Alanine …………………………………………………………………………………50
BCCAs…………………………………………………………………………………………. 52
HMB …………………………………………………………………………………………… 53
Chapter 6 …………………………………………………………………………………….. 56
Cardio for Muscle Building ………………………………………………………… 56
Importance of Cardio in Muscle Building ………………………………………… 57
Dos of Cardio ………………………………………………………………………………..58
Don’ts of Cardio……………………………………………………………………………. 61
Chapter 7……………………………………………………………………………………… 65
Tracking Progress……………………………………………………………………….. 65
Keep a Journal………………………………………………………………………………66
Weighing Scale ……………………………………………………………………………..68
Body Fat Composition ……………………………………………………………………69
Measurements ……………………………………………………………………………… 70
Take Pictures …………………………………………………………………………………71
Chapter 8 …………………………………………………………………………………….. 74
Best Fitness Apps to Measure Progress …………………………………….. 74
Nike Training Club ……………………………………………………………………….. 74
Garmin Fit …………………………………………………………………………………… 76
JEFIT Workout Tracker ………………………………………………………………… 77
Fitness Pal …………………………………………………………………………………… 78
IMuscle ……………………………………………………………………………………….. 79
Workout Trainer……………………………………………………………………………80
Conclusion……………………………………………………………………………………82

 

Chapter 1 The Mindset of a Champion

Mental toughness is a trait required for success in any field. It’s
what gives your goals resilience, gets you over adversity and lets
you follow through with what you set out to do in the first place.
When it comes to bodybuilding, you don’t just need your body but
also your mind to collaborate together.

You have to put your mind to the game to win it. For many people,
bodybuilding doesn’t work out because they don’t have their mind
in the game.

What separates the successful from others is not only their
dedication or motivation but also their mindset. So it’s not only
your physical competency that will set you apart but also mental
attitude towards getting to your goals.

Here’s what you need to look for in the mindset of a champion:

Unwavering Dedication
If you want to build quality muscle mass, you’ll need to be very
dedicated to your goals. It’s a strong set of beliefs you’ll need to
follow where your goals are defined clearly.

Your dedication, may, at times, be dictated by your physical
strength, stamina and endurance. On other occasions, you may be
driven on by your eagerness to learn. But whatever the case, you
need to believe whole heartedly that you are cut out to achieve your
goals.

There will be times when your dedication and determination may
waver but you need to stay on course. You’ll need constant
reminders of why you started this journey in the first place and that
thought should keep you on track. […]

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