The Elite Physique

Daily Mass

Want to build muscle, then use daily mass building techniques. Building a solid foundation can be quite simple if you apply the proper techniques. In order to build solid muscle, you have to incorporate a few necessary factors in your lifestyle which I like to call daily mass.

Let’s go over them. Shall we?

daily mass

Daily Mass Can Be Your Muscle-Building Religion

Eat Quality Food

To build muscle mass and density, you need to eat whole food rather that processed junk, which just sits in your system and weighs you down. Whole food is actually used by the body to build muscle or act as fuel. In addition to eating quality food, you must eat enough to support muscle growth. This means eating several small meals throughout the day to keep a positive nitrogen balance.

Eat to Fuel Your Body

For daily mass, eat enough food to fuel your body and your workouts. You must supply your body with sufficient calories and macronutrients so it can perform in the gym and prompt muscle recovery. Lack of food equals lack of muscle.

Use Free Weights Over Machines

Free weights are more effective for building daily mass because all the stabilizers to come into play, forcing you to use balance and form. This puts you in the perfect position to perform the exercise correctly.

Jim Stoppani, PhD over at SimplyShredded states, “Free weights definitely have their advantages. One of their major benefits over machines is that they require more participation from stabilizer muscles. Stronger stabilizers equal better lifts, which equal bigger muscles.”

Incorporate Partials

By using partial training, you have an advantage of building a lot of muscle fairly quickly. Partials allow you to focus on sheer strength and power to build muscle mass and density because it allows you to handle double the workload. Remember, we are not just building muscle daily, we are building daily mass.

Employ Compound Movements

A compound exercise is a multi-joint exercise, where all the muscles and joints of that specific area are called upon to execute the movement. Compound exercises are the shoulder press, squat, dips, bench press, rows, and deadlifts. A compound movement allows several different muscle groups to come into action, permitting you to lift heavier poundage and is best suited to pack on mass.

Utilize Proper Form

I don’t care how much you can lift, it means nothing if your form is bad. If you have to use your entire body or other muscle groups to move the weight, the poundage is too heavy and your form is poor. Bad form destroys muscle gains and causes injuries.

Balance Your Body Parts for Daily Mass

Assess your body and focus on developing weak body parts. The body part you want to put emphasis on should be trained first of the week, when you are fresh, rest- ed, and focused. Start off with a compound movement then add an isolation exercise or two.

Rest Between Sets

Crossfitters lack true muscle development because they fail to get enough rest between sets. Have proper rest between sets is vital if you want to build muscle. Sorry, there are no two ways about this. If you want to build daily mass you need to take at least 2 minutes of rest between each set. You have to have that recovery time so you can apply 100% power to all sets.

Supplement Accordingly

When you want to build muscle size and quality, you should supplement to support that. Quality supplements that aid in muscle building and strength are glutamine, creatine and whey protein.

Keep Training to a Minimum

When it comes to increasing your muscle size, sometimes less is more. Do not knock yourself out with endless sets and repetitions. Keep your sets limited to three and your repetitions in the 4 to 6 and 6 to 8 range. Your time in the gym should be restricted to 45 minutes to an hour. Any resistance training over 60 minutes is over training and catabolic.

Vary Your Training When Needed

While minimal training with low repetitions and sets and heavy weight builds mass, power, and strength, you will eventually hit a stalling point. This is simply a red flag to toss a shocker into the mix to keep your body responding. Rather than applying the many training principles, try adding a high set/repetition day, such as four exercises, 4 to 5 sets in the 12 to15 repetition range. This will completely throw the body off guard and allow it to respond again to the mass training.

Include Cardio

It’s fine to do cardio when you are apply daily mass techniques. But be careful. You can do too much cardio and hinder your muscle building efforts. Your cardio needs actually depend on your body type. Ideally, cardio three days a week should be enough for anyone in muscle-building mode.

It’s wise do do your cardio on your non-training days. If you can’t, for whatever reason, then get your training in first, then do your cardio. If possible, do them about 4 hours apart.



To build daily mass you just have to keep it simple. I made my best gains when I began eating to fuel the body and activity, cutting training back to three days a week with minimal sets and repetitions, adding partials, and incorporating a compound movement as the sole exercise for the given body part.

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Karen Sessions NSCA-CPT


My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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