There are a lot of Workout Programs for all people that want to Gain Muscle Mass. Some of them are split routines (for example, Monday – Chest and Triceps, Tuesday – Back and Biceps, Thursday – Shoulders, Friday – Legs and Calves), and some training programs are full-body workout routines. Some bodybuilders prefer a high number of reps for better muscle pump to stimulate growth and others like to train with lower rep range (for example 6-8 reps per set).
All of these programs will give you some results and you have to decide which program will fit you most. Adapt your workout program to you. If you are a very busy man then you probably have time for only two training days for a week and you don’t have to quit training because of that, try adapting your workout program to your free time and train two times a week.
By following the right workout routine, you can gain muscle even if you train just two or three times for a week. Also, eating 8 meals a day as many Fitness instructors advises is not necessary, I had good results in lean muscle growth with only 4 – 5 meals and 2 of that meals are consumed in shakes so I have 3 big meals and two good protein shakes for a day and all of that differs from day to day.
By following the right workout routine, you can gain muscle even if you train just two or three times for a week. Also, eating 8 meals a day as many Fitness instructors advises is not necessary, I had good results in lean muscle growth with only 4 – 5 meals and 2 of that meals are consumed in shakes so I have 3 big meals and two good protein shakes for a day and all of that differs from day to day.
The most important things for muscle gain is consuming all nutrients that are necessary for muscle growth and progressive overload to stimulate it.
You can split all nutrients into 10 small meals, or you can eat 5 bigger meals that consist of all nutrients that muscles require to grow, that doesn't make such a big difference. You will grow as long as you force your muscles to grow with progressive overload and feed them will enough calories and nutrients that your muscles need for growth.
Just focus on lifting heavy with compound movements and consume a lot of proteins, carbs, and fats, have a good night sleep and you will gain lean muscle mass. By following these tips you will gain at least one pound of lean muscle every week and that is enough. Gaining one pound of lean muscle every week will lead you to gain 4 pounds of lean muscles for a month and so on, keep calculating.
Nobody can gain 10 pounds of lean muscle for a week or even for a month without using anabolic steroids and just by proper training and nutrition plan. So, focus on little gains every week and try to eat clean and train hard.
Nobody can gain 10 pounds of lean muscle for a week or even for a month without using anabolic steroids and just by proper training and nutrition plan. So, focus on little gains every week and try to eat clean and train hard.
The Muscle Building Workout Routine:
Monday: (Push Workout)
Exercise
|
Reps
|
Sets
|
Incline Bench Press
|
8-10
|
4
|
Military Press
|
8-10
|
4
|
Bench Press for Triceps
|
8-12
|
4
|
Dumbbell Flies
|
10-12
|
4
|
Dips (Chest)
|
12
|
4
|
Seated Shoulder Press
|
10-12
|
4
|
Triceps Overhead Press
|
10-12
|
4
|
Wednesday: (Pull Workout)
Exercise
|
Reps
|
Sets
|
Dead Lift
|
8
|
4
|
Bent-Over Row
|
8-12
|
4
|
Chin Up
|
12
|
4
|
Biceps Curls
|
8-12
|
4
|
Bent-Over Laterals
|
10-12
|
4
|
Hammer Curls
|
10-12
|
4
|
Lat Pulldowns on Machine
|
10-12
|
4
|
Friday: (Legs Workout)
Exercise
|
Reps
|
Sets
|
Barbell Squat
|
6-8
|
4
|
Dumbbell Lunges
|
12
|
4
|
Leg Press
|
12
|
4
|
Lying Leg Curls
|
12
|
3
|
Leg Extensions
|
15
|
3
|
Standing Calf Raises
|
12
|
4
|
This Workout Program for Mass is created as Push, Pull and Legs split and it is great for hypertrophy (muscle growth). Try this workout routine for one month and you will see results in strength and muscle mass.
