There are many programs that are good for muscle hypertrophy (muscle mass growth), and in order to find most suitable for you try out some of those programs and when you see that one workout program give you good results then keep up with it for some time.
Beside Training Programs you also must fix your Diet Plan that means that you have to make your own meal plan for muscle mass to fuel your muscles to grow. To make your muscles to grow you must consume all macronutrients and to consume more calories than you burn, especially on training days when you have to consume a lot of protein to repair your muscles and make them grow and also a lot of carbs and good fats for energy.
Workout Routine for Lean Muscle Mass (5 training days a week):
Try Full Body Workout Program like this one:
You can choose from Split Body Workout Routines and Full Body Workout Routines. If you choose the first one then you will have to train at least four days a week, it would look like this:
Workout Routine for Lean Muscle Mass (5 training days a week):
Monday - Chest and Triceps
Tuesday - Back and Biceps
Wednesday - Rest Day
Thursday - Shoulders, Traps
Friday - Legs, Calves
This is one of usual workout programs and it is good for muscle hypertrophy but you can choose from a variety of many other training programs for mass gain.
Monday:
Squat
Bench Press
Bent-Over Row
Chin Ups
Dips
Wednesday:
Dead Lift
Incline Bench Press
Military Press
Pull Ups
Narrow-Grip Bench Press
Friday:
Squat
Friday:
Squat
Bench Press
Bent-Over Row
Chin Ups
Dips
Try out this Full Body Workout Program to increase muscle mass and strength. Exercises in this Workout Program are all Compound Moves and they are good mass builders. If you fuel your body with enough healthy calories your muscles will grow. Reps and sets range should be 8 - 10 reps for 4 sets.
Also, check out this Full-Body Workout Program for Mass:
Full-Body Workout Routine for Muscle Mass Gain
Now, let's make great Meal Plan for Muscle Mass Gain:
Breakfast: Oat Meal with Milk, 3 Whole Eggs
Snack: Slice of brown bread and peanut butterLunch: Chicken and Rice
Post Workout Shake, Whey protein mixed with Carbs
Snack: Pasta with Red Meat
Dinner: Chicken and Rice
With these meals, you can gain at least 2 pounds of lean muscle mass for one week. Aim to have about 35 - 40 grams of protein per big meal and about 20 for snacks. Post Workout Shakes should be caloric and full of protein. Find some Post Workout Shakes for Mass here:
Try out these training programs and meal plan for muscle mass gain for six weeks and leave a comment.
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