T Nation

10 Tips for Mass/Mobility That Helped You

Here are my 10 in no specific order:

1 Eating more.
2 Compound exercises
3 Believe it or not, foam rolling
4 Good night of sleep
5 Split routines
6 Lateral raises
7 Eating nuts between my main meals
8 Power breathing/ keeping your core tight
9 By focusing on the stretch position of the exercise
10 Deadlifting heavy.

List your top 10!

  1. steroids
  1. HGH
  1. Squat & Milk
  1. NO-Explode
  1. Women

16…Phelps

[quote]Mondy wrote:
Here are my 10 in no specific order:

1 Eating more.
2 Compound exercises
3 Believe it or not, foam rolling
4 Good night of sleep
5 Split routines
6 Lateral raises
7 Eating nuts between my main meals
8 Power breathing/ keeping your core tight
9 By focusing on the stretch position of the exercise
10 Deadlifting heavy. [/quote]

Can you go into #8, “power breathing”

so you’re saying that these 10 tips actually helped catapult your 5’9" self from just an average joe to an astounding 155 lbs with an average bf of 13%?? wow…and how long did this amazing transformation take? drug free as well?

lol…my apologies OP. i couldn’t resist.

[quote]PHGN wrote:
13. Squat & Milk[/quote]

Does this program really work? Well for sure the 20rep squats will make your legs explode, but isn’t there more effective way of getting that accomplished?

[quote]That One Guy wrote:
16…Phelps[/quote]

I don’t quite get this one could you elaborate on it?

[quote]1morerep wrote:
so you’re saying that these 10 tips actually helped catapult your 5’9" self from just an average joe to an astounding 155 lbs with an average bf of 13%?? wow…and how long did this amazing transformation take? drug free as well?[/quote]

Well it actually started off in 10the grade 2 years ago when I was around 150 with 20 or so % body fat. Now I am around 165 at 14% body fat. By no means is my transformation impressive or anything. Just wanted to list what helped me grow and hear the opinions of others, so I could potentially adapt one or two for them to help me gain mass at a faster rate.

[quote]bulldogtor wrote:
Mondy wrote:
Here are my 10 in no specific order:

1 Eating more.
2 Compound exercises
3 Believe it or not, foam rolling
4 Good night of sleep
5 Split routines
6 Lateral raises
7 Eating nuts between my main meals
8 Power breathing/ keeping your core tight
9 By focusing on the stretch position of the exercise
10 Deadlifting heavy.

Can you go into #8, “power breathing”[/quote]

Your try to push your stomach out and keep your abs as tight as possible, and during the concentric portion of the lift, breathe through pursed lips to help maintain core pressure. Sorry if it sounds confusing, try looking around at dragondoor .net or .com, pavel has some good info about power breathing of it.