| Type:- | Muscle Gain |
| Period:- | 8 Weeks |
| Level:- | Intermediate or advanced |
Download the free 2 months of workout routine to build muscle:
Gaining muscle is not an easy process, it takes effort and time to build. That’s the only reason the average person isn’t 300 pounds of muscle. To gaining muscle you need to make an achievable diet that can fulfill your daily calories with controlled macros. Although, you also need to focus on some strategy that helps you to make a bulky body.
Alternatively, weight gain is easy. Weight gain involves eating more calories than you burn. This is routinely achieved in an increasingly industrialized and sedentary society. Regularly burning 2,000 calories per day and ingesting 3,000 calories per day will cause steady and consistent weight gain.
In fact, consuming more calories does not mean increasing your more muscles. You need to eat limited calories against your burn. When you eat more calories than you burn, your body starts storing it as fat and leads the way called gaining weight.
Muscle Growth Strategy
The strategy you read is a kind of idea that can maintain and assist to build muscle in a better way. The master plan of muscle growth, really helpful when you are serious about your workout!
1. Consciousness about your diet:- Consuming food and beverage is a very important role to see as muscle growth. You need to focus on “how much macros contain in your meal” with limited calories. The below points can blow your mind and clear the way of thinking about diet.
Related: Diet Plan For Muscle Growth
Focus upon calories: – After reading the above paragraph, you already know that the individual needs to consume lower calories than the body burn, to avoid the excess calories stored as fat. Our calories are broken into three different macro-nutrients that is protein, carbs, and fats. These macros help your body to achieve growth and strength.
- Intake of Protein: – Muscles and hormones are made up of protein. Each gram of protein carries 4 calories per gram. If you go for bulking, you need to consume double bodyweight of protein in a gram. For example, 60kg bodyweight (you put your weight) X 2 = 120 grams of protein individual needs to consume a day. The consumption of protein is different for every individual based upon his/her weight.
- Carbs: – Carbs are the fuels that provide energy to individual during workout. Each gram of carbs provides 4 calories per gram. Carbs are stored as glycogen in your liver and muscles to help provide energy to your cells and muscular contractions. A person how are skinny and starts the journey of muscle growth, need to follow the equation [Carbs = {Caloric intake – ((protein in grams X 4) + (fat in grams X9))}/4].
- Fats: – Fats are the secret fruit in the giant’s serum. They carry 9 calories per gram, allowing you to increase your calories intake with little increase in food volume. Fat helps with the absorption of fat-soluble vitamins, helps provides energy, and helps you feel full. The giant formula for intake fat is (Fats in grams = (calorie intake X 0.20)/9).
2. Drink a lot of Water:- Drinking lots of water doesn’t tend to build more muscle. But if you are dehydrated, your body going to have a tough time both generating new muscle and burning your store fat. Dehydration also leads to a lack of motivation or poor focus. So, as a gym-goer, you need to hydrate your body as much as possible. Drink 2 to 3 liters of water a day.
3. Sleep 8 hours:- Every gym person needs to sleep at least 7 to 8 hours. 8 hours of rest is very essential to the muscle recovery process. Without enough sleep, your muscles can go into a state of catabolism as a result of the stress hormone, cortisol. So, in a simple word proper rest helps you to repair and build a new muscle.
4. Good Supplement:- Supplements play a vital role in growing your muscle. There are lots of supplements on the market that wow you to build muscle easily. The most used supplement for gaining mass is the mass gainer. But if you follow my guidelines, I am totally against purchasing and using the mass gainer, because the whey protein also does a very good job.
So, you can buy a good Protein, Creatine, Fish Oil, BCAA, for building mass and strength. I know it takes time, but it makes something that you deserve. Mass gainer has many side effects rather than pros. So, firstly research on which supplement is best or which is not for muscle growth. Then you can go for it.
5. Decide your target number of repetitions: – Very few individuals know the technique of the repetition continuum. The repetition continuum states that ”the individual do repetitions between 1-5 with weight tend to build strength.” And the repetition between 6-12 tends to build muscle growth or the last one “the repetitions between 12-20 tend to build muscle endurance.”
Relation Between Muscle Growth & Experience
The longer you have been working out, the slower your muscle gain will be. As a beginner, you will be able to quickly increase your size and strength. You will see exponential growth. As you progress towards your ultimate form you will find it more difficult to become a giant amongst giants. There is some reason behind your genetic peak.
A new male weight lifter can gain 20-25 pounds of muscle in the first year of training. A new female weight lifter can gain roughly half the weight, 10-12.5 pounds of muscles in year one.
You can easily see that if you are a new male weight lifter gaining 10 pounds in your first month, you are storing large amounts of excess energy as fat.
| Experience | Muscle Growth |
|---|---|
| Beginner (Less than one year) | 1-1.5% body weight per month |
| Intermediate (1-3 years) | 0.5-1% body weight per month |
| Advanced (3+ years) | 0.25-0.5% body weight per month |
Phase One – 1 to 4 weeks.
Monday – Chest & Biceps
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Barbell Bench Press | 3 | 8-12 | 45 seconds |
| B | Incline Dumbbell Press | 3 | 8-12 | 45 seconds |
| C | Flat Bench Dumbbell Fly | 3 | 10-15 | 45 seconds |
| D | Incline Cable Fly | 3 | 15,12,10 | 45 seconds |
| E | Machine Fly | 3 | 15,12,10 | 45 seconds |
| F | Standing Barbell Curl | 5 | 10 | 45 seconds |
| G | Concentration Curl | 3 | 15,12,10 | 45 seconds |
| H | Decline Dumbbell Curl | 3 | 15,12,10 | 45 seconds |
Tuesday – Back & Shoulder
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Bent-Over Barbell Row | 3 | 14,12,10 | 45 seconds |
| B | T Bar Row | 3 | 14,12,10 | 45 seconds |
| C | Seated Close Grip Cable Row | 3 | 12,10,8 | 45 seconds |
| D | Lat Pull Down | 3 | 12,12,12 | 45 seconds |
| E | Dumbbell Press | 3 | 12,10,8 | 45 seconds |
| F | Dumbbell Lateral Raise | 3 | 14,14,14 | 45 seconds |
| G | Rear Delt Cable Flys | 3 | 14,12,10 | 45 seconds |
| H | Front Raises | 3 | 14,12,10 | 45 seconds |
| I | Shoulder Shrug | 3 | 15,15,12 | 45 seconds |
Wednesday – Triceps & Abs
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Tricep Kickback | 3 | 12,12,12 | 45 seconds |
| B | EZ Incline Skullcrushers | 3 | 14,12,10 | 45 seconds |
| C | Tricep Rope PushDown | 3 | 15,15,15 | 45 seconds |
| D | Isolated Triceps Extension | 3 | 12,12,12 | 45 seconds |
| E | Tricep Dips | 3 | 12,12,12 | 40 seconds |
| F | Leg Raises | 3 | 12,12,12 | 30 seconds |
| G | Bicycle Crunches | 3 | 12,12,12 | 30 seconds |
| H | Mountain Climber | 3 | 12,12,12 | 30 seconds |
Thursday – Cardio
Friday – Chest & Biceps
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Incline Barbell Press | 3 | 10,10,10 | 45 seconds |
| B | Flat Dumbbell Press | 3 | 15,12,10 | 45 seconds |
| C | Incline Dumbbell Fly | 3 | 12,12,12 | 45 seconds |
| D | Plate Squeeze Press | 3 | 14,12,10 | 45 seconds |
| E | Decline Cable Fly | 3 | 16,14,12 | 45 seconds |
| F | Standing Cable Curl | 4 | 16,14,12,10 | 45 seconds |
| G | Hammer Curl | 3 | 12,12,12 | 30 seconds |
Saturday – Legs & Back
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Squats | 3 | 14,12,10 | 45 seconds |
| B | Leg Press | 3 | 14,12,10 | 45 seconds |
| C | Machine Leg Extensions | 3 | 14,12,10 | 45 seconds |
| D | Machine Hamstring Curls | 3 | 14,12,10 | 45 seconds |
| E | Calves Raises | 3 | 14,14,14 | 45 seconds |
| F | Deadlift | 3 | 12,10,8 | 45 seconds |
| G | Overhand Barbell Row | 3 | 14,14,14 | 45 seconds |
| H | Single Arm Dumbbell Row | 3 | 14,12,10 | 45 seconds |
| I | Straight Arm Pulldown | 3 | 14,12,10 | 45 seconds |
Phase Two – 4 to 8 weeks.
Monday – Chest & Triceps
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Flat Barbell Bench Press | 3 | 12,10,8 | 45 seconds |
| B | Decline Dumbbell Press | 3 | 14,12,10 | 45 seconds |
| C | Flat Bench Dumbbell Fly | 3 | 14,12,10 | 45 seconds |
| D | Incline Hex Press | 3 | 14,12,10 | 45 seconds |
| E | Incline Cable Fly | 3 | 16,14,12 | 45 seconds |
| F | Cable Triceps Kickback | 3 | 15 reps each side | 20 seconds |
| G | Overhead Cable Extension | 3 | 14,12,10 | 45 seconds |
| H | Cable Rope Tricep Pushdown | 3 | 14,12,10 | 45 seconds |
Tuesday – Back & Biceps
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | T Bar Row | 3 | 14,12,10 | 45 seconds |
| B | Underhand Barbell Row | 3 | 14,12,10 | 45 seconds |
| C | Close Grip Lat Pulldown | 3 | 14,12,10 | 45 seconds |
| D | Pull-ups | 3 | 10,10,10 | 45 seconds |
| E | Single Arm Dumbbell Row | 3 | 14,12,10 | 45 seconds |
| F | Biceps 21s | 3 | 15 reps including bottom, top, or full. | 45 seconds |
| G | Ez-Barbell Curl | 3 | 14,12,10 | 45 seconds |
| H | Preacher Curl | 3 | 14,12,10 | 45 seconds |
Wednesday – Shoulder & Abs
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Barbell Shoulder Press | 3 | 12,10,8 | 45 seconds |
| B | Arnold Press | 3 | 12,10,8 | 45 seconds |
| C | Leaning Lateral Raises | 3 | 12,12,12 | 45 seconds |
| D | Ez-Bar Front Raises | 3 | 14,12,10 | 45 seconds |
| E | Seated Dumbbell Rear Fly | 3 | 12,12,12 | 45 seconds |
| F | Upright rows | 3 | 14,12,10 | 45 seconds |
| G | Hanging Leg Raises | 3 | 10,10,10 | 45 seconds |
| H | Side Crunches | 3 | 15 each side | 30 seconds |
| I | Plank | 3 | failure | 45 seconds |
Thursday – Cardio
Friday – Chest & Triceps
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Incline Barbell Bench Press | 3 | 14,12,10 | 45 seconds |
| B | Flat Dumbbell Bench Press | 3 | 14,12,10 | 45 seconds |
| C | Incline Dumbbell Fly | 3 | 14,14,14 | 45 seconds |
| D | Incline Cable Fly | 3 | 14,12,10 | 45 seconds |
| E | Pec Deck | 3 | 12,10,8 | 45 seconds |
| F | Skull Crushers | 3 | 14,12,10 | 45 seconds |
| G | One-Arm Overhead Extension | 3 | 14,12,10 | 45 seconds |
| H | Bench Dips | 3 | 14,12,10 | 45 seconds |
Saturday – Legs, Shoulder & Back
| Order | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| A | Front Squat | 3 | 14,12,10 | 45 seconds |
| B | Leg Press | 3 | 14,12,10 | 45 seconds |
| C | Hamstring Curl | 3 | 14,12,10 | 45 seconds |
| D | Deadlift | 3 | 12,10,8 | 45 seconds |
| E | Straight Arm Pulldown | 3 | 14,12,10 | 45 seconds |
| F | Face Pull | 3 | 14,12,10 | 45 seconds |
| G | Cable Rear Delt Fly | 3 | 14,12,10 | 45 seconds |
| H | Shrug | 3 | 14,12,10 | 45 seconds |
The Pros & Cons of Mass Gainer
Mass Gainer is a muscle growth supplement that makes consumers bigger very quickly or easily. It provides you a maximum number of calories with high in protein, high in carbs, and lower in fat.
Pros: High amount of Calories
At the starting of the article I told you, “If you eat a limited surplus of calories than you burn, your body tends to build muscle growth.”
The above (Image-4) is one of the mass gainer nutrition labels that shows you how many calories contain per serving. So, mass gainers provide you with a high number of calories dosage that helps you to build muscle growth.
But I remind you consuming a high number of calories doesn’t mean, you are increasing more muscle.
You need to eat limited calories against your burn. When you eating more calories than you burn, your body starts storing it as fat and leads the way called gaining weight.
Cons: Fat gain or Muscle Gain
It’s important to realize that growing muscle overnight doesn’t happen.
Maximum mass gainer consumers agree on the point that mass gainer is that muscle that comes very fast and doesn’t come on at a measurable rate. Muscle growth rate very fast as compared to other gym partners. It doesn’t mean the mass gainer is a type of steroid, but it creates confusion “is it muscle or fat?”
So, if you want to gain weight, then it is ok, with it. But if the idea is to gain muscle then it can be misleading. Honestly, this was an amazing product in the clinical setting as a way to prevent atrophy. But the combination of whey protein or good training is the best option to choose.
Natural athletes can probably gain 0.2 to 0.5 pounds of muscle per week. So, growing very fast muscle can astonish everyone “Is it muscle or fat?” Because in a month or two, gaining rich muscularity without gaining fat is a very difficult procedure.
The conclusion is mass gainer isn’t quite enough to get the ideal body. I can’t recommend it.
POST REPLY