Muscular Hypertrophy:
Build Muscle Mass
This is the training style of big compound exercises Ryan Reynolds did to get big for the movie 'Green Lantern'. To build muscle mass He will have done a variety of training methods including the shrink wrap method during his extensive training, but here is the mass building phase
Reps to exhaustion are the main element of bodybuilding success. When exhaustion is reached 2 or 3 reps must be achieved through hard work. This will build muscle mass, or increased hypertrophy.
Remember to use as many compound exercises as possible ie multiple muscle group exercises and keep isolation exercises to a minimum. Also try and use free weights as much as possible.
Muscle Mass Session Plan:
Deadlift..................12-15 reps................Minimum 3 sets
Shoulder Press...........12-15 reps...............Minimum 3 sets
Bicep curls...............12-15 reps................Minimum 3 sets
Upright row..............12-15 reps................Minimum 3 sets
Tricep pull downs........12-15 reps...............Minimum 3 sets
Squats....................12-15 reps.................Minimum 3 sets
Sit ups to finish....... ..3 x 30
As any good Marine will tell you, if you dont have the kit then improvise. I have weights but no tricep machine so instead i do Military press ups with a weighted bergan on my back. This way as the repitions become easier over time simply add more weight to the bag. Alternatively you can use a chair or bath tub to do dips on.
To Build Muscle mass at home you will need to purchase free weights. I am over 6 ft with a muscular build and have never used a commercial gym.
Reps to exhaustion are the main element of bodybuilding success. When exhaustion is reached 2 or 3 reps must be achieved through hard work. This will build muscle mass, or increased hypertrophy.
Remember to use as many compound exercises as possible ie multiple muscle group exercises and keep isolation exercises to a minimum. Also try and use free weights as much as possible.
Muscle Mass Session Plan:
Deadlift..................12-15 reps................Minimum 3 sets
Shoulder Press...........12-15 reps...............Minimum 3 sets
Bicep curls...............12-15 reps................Minimum 3 sets
Upright row..............12-15 reps................Minimum 3 sets
Tricep pull downs........12-15 reps...............Minimum 3 sets
Squats....................12-15 reps.................Minimum 3 sets
Sit ups to finish....... ..3 x 30
As any good Marine will tell you, if you dont have the kit then improvise. I have weights but no tricep machine so instead i do Military press ups with a weighted bergan on my back. This way as the repitions become easier over time simply add more weight to the bag. Alternatively you can use a chair or bath tub to do dips on.
To Build Muscle mass at home you will need to purchase free weights. I am over 6 ft with a muscular build and have never used a commercial gym.
