8. Always perform optimum reps

Me personally, I like to train heavy, but I also like to use lots of reps. I recently performed incline barbell curls with 405 pounds for 10 reps, but I consider that to be medium to light weight, and, therefore, not mass training. My favorite number of mass reps on a regular basis is 10, to failure, of course. However, that doesn't mean you should avoid going as heavy as possible.

9. Test your maximums

find out your strength levels every so often by maxing out with one or two reps. Remembers, though, that any time you play around with benchpress poundages above 405, you flirt with danger. A body cannot consistently withstand that type of weight lifting. When you want to test your max, do not take big jumps. Rather, work up gradually to keep your body accustomed to the changing forces and their deflections at each level. As an example, I go up to 500 pounds for two reps on the incline barbell press, but I do not jump directly from 405 to 500 pounds. Instead, I make sure I can do 465 for at least four reps before I go to my max set.

10. Always eat your meat

Remember that the more protein you eat, the better, and the best form of protein for mass is meat, especially red meat. That's where you get your muscle building nutrients, your strength reserves and the necessary fats for joint protection. Make all of these tenets second nature to your bodybuilding lifestyle and you will gain good solid mass that you will love.

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