5 Steps to Planning a Mass Gaining Program
Looking to put on some serious size? It’s not all that hard; you just need to come up with a mass gaining program that is solid. By following the steps found in this article, you will find yourself putting on size in no time.
Step 1:
Getting Your Diet In Check
Diet is the key element when bulking or cutting. No matter your goal, without having your diet in check you will only be cutting yourself short. You still want to be taking in your 5-7 meals throughout the day, however, make sure you are adding some extra calories to each of these meals if following a mass gaining program.
When looking to add some serious mass, make sure you are taking in at least 1g of protein per pound of bodyweight. Your carbohydrates should be anywhere from 2-4g per pound of bodyweight.
You can always adjust your calorie intake and carbs throughout the weeks by checking your body fat. If you find your body fat increasing (remember, when adding mass you will add a little body fat) quickly from a mass gaining program, take a look at your diet and adjust your calories and carbs accordingly.
Step 2:
Putting Together A Workout Program
The key here is to hit the weights hard and heavy. If you want to add some serious size you will need to be pushing some serious weight. Continue to keep your reps around the 8-12 range and maintain 3-4 sets per exercise. When trying to put on size people tend to overtrain by thinking more is better – not the case.
Be smart and keep your larger muscle groups around 10-12 total working sets and the smaller muscle groups around 8-10 total working sets. Keep your workouts intense and no more than 45-60 minutes.
There are many different types of workout splits you can use when trying to gain size. The best option is to hit the muscle group hard and allow it to recover a full week before hitting it again.
Step 3:
Cardio
I am a strong believer in doing cardio year round. Not only does this keep the heart healthy but it cuts down on putting on excess body fat throughout the year. I will say this though – when trying to put on mass it is wise to only do a few days of cardio and keep it to a low-intensity. This could be something like a walk or a non-intense bike ride.
Keep the cardio session around 30 minutes. This can be done on your rest days or after training. When trying to add mass don’t freak out if you put on a little body fat, it is bound to happen because you are increasing your calories. But by keeping some cardio in your routine, adding excessive amount of body fat can be kept to a minimum.
Click here to continue reading…
*Disclosure: This article may contain affiliate links or ads, which means we earn a small commission at no extra cost to you if you make a purchase through these links. These commissions help support the operation and maintenance of our website, allowing us to continue producing free valuable content. Your support is genuinely appreciated, whether you choose to use our links or not. Thank you for being a part of our community and enjoying our content.
PLEASE CONSIDER SHARING THIS ON YOUR SOCIAL MEDIA TO HELP OTHERS LEARN MORE ABOUT THIS TOPIC. SIMPLY CLICK BELOW!
