Workout and Diet Program for Mass Gain

MUSCLE MASS GAIN PROGRAMS

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 macro nutrients 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.

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:

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 variety of many other training programs for mass gain. 

Try Full Body Workout Program like this one:

   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 same as Monday, others days are rest days. 

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 try out StrongLifts 5x5 Workout Routine which you can find on:

StrongLifts 5×5: The Simplest Workout To Get Stronger, Build Muscle and Burn Fat

This Workout Program is great for beginners to become more stronger and it is good muscle building program. 5x5 Workout Program was first popularized by Reg Park, Arnold Schwarzenegger's idol and his program gave many bodybuilders great results.

Now, lets make great Meal Plan for Muscle Mass Gain:

Breakfast: Oat Meal with Milk, 3 Whole Eggs

Snack: Slice of brown bread and peanut butter
Lunch: 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:

Homemade Mass Gainers - Gain Muscle Mass Fast

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3 Exercises for Strength and Muscle Mass

You will only need these 3 exercises to get big and strong together with proper nutrition and caloric surplus.

These 3 Exercises are my personal recommendation and I am writing about my proven methods for muscle gains. Building muscle doesn't have to be complicated like that you can read on many websites and blogs or on YouTube, it is probably more simple that you thought. You need to:

1. Lift heavy weight from 6 - 12 reps with barbell or dumbells
2. Consume all macro-nutrients (proteins, carbs, and fats) and eat a lot
3. Rest yourself to get your muscles to grow while you sleep

Is it looking complicated for you? Probably not. In this post, I will focus on 1 rule for muscle growth - training and exercises.

To engage your muscles for growing the best workouts are compound exercises and you will have to add more weight as you get bigger and stronger. Add about 5 pounds in every next training if it is possible. You won't add it every time, but try to lift heavier weights every time, that is the point. Sets range should be from 6 - 12 reps for muscle growth. That are some important fact for muscle growth, so let's start with mentioning the exercises and how you can get big with only 3 exercises (not about 50 like other fitness instructors say).

• Bench Press
• Squat
• Bent-Over Row

Why these exercises?

These three exercises are enough to build all muscles, they are compound exercises and are stimulating muscles to grow. Doing Bench Press engaging mainly chest then also deltoids and triceps.  Squats engage our lower body muscles and Bent-Over Row is great for building huge lats and biceps and also rear shoulders. With these three exercises, we can gain muscle mass and become stronger. 

For more strength gains we have to lower the reps so try with 6-8 reps to gain more strength and muscle mass in same time. As you get stronger you will also become bigger.

If you want to make some variations then change Bench Press for Incline Dumbbell or Barbell Press, change Squats for Dead Lifts or Lunges and change Bent-Over Rows with Pull-Ups or T-Bar Rows. 

With those variations, we have Whole Body Training Program for muscle mass and strength. Do these exercises three times a week and alternate them every next training. 

EXAMPLE:

Monday

1. Bench Press, 6-8 reps, 4 sets

2. Squat, 6-8 reps, 4 sets

3. Bent-Over Rows, 6-8 reps, 4 sets

Tuesday

1. Incline Dumbbell Press, 6-8 reps, 4 sets

2. Dead Lifts, 6-8 reps, 4 sets

3. Pull Ups, 8-10 reps, 4 sets (add more weight if it become easy for you)

Wednesday

1. Bench Press, 6-8 reps, 4 sets

2. Squat, 6-8 reps, 4 sets

3. T-Bar Rows, 6-8 reps, 4 sets

Here is an amazing program for strength and muscle gain for you and try it for one to two month then tell me about the results.

Check out my posts about nutrition for muscle mass gain and you will have a complete plan to follow. Good luck!