How to gain muscle mass – muscle gain workout program

Gaining muscle mass is a very complex and lengthy process that requires a lot of effort and patience. An integrated approach is needed here, because your results depend not only on the training program but also on the diet and recovery. Therefore, for beginners, I highly recommend reading articles on nutrition for gaining muscle mass and recovery after training. Now let’s talk about how to properly gain muscle mass. I present to you an effective training program consisting of three cycles.

The program is based on a classic three-day split since it is most suitable for a set of muscle mass. The duration of the training should be no more than an hour. Rest between sets in the first two cycles of 1.5-3 minutes, depending on the exercise. Heavy multi-joint exercises, such as squats with a barbell or deadlift, require more time to relax. We will also change the intensity, alternate and add exercises, the number of approaches and repetitions, moving forward from cycle to cycle. In the first two cycles there is an alternation of the “hard” and “light” weeks. That is, first comes the “hard” week, at which we work with 100% working weight. The next week is already “light”, the working weight drops to 50-70%, depending on the recovery abilities of your body. Large muscle groups fully recover in about two weeks. The goal of alternating training intensity is to help the body recover from a heavy load. This is the secret to muscle growth and strength.

How To Get Buff – Training Program

muscle gain workout program

FIRST CYCLE – POWER WORKOUT

The duration of the first cycle should be from 6 to 8 weeks. The task is to increase strength and prepare the muscles for the next stage. Therefore, there will only be heavy basic exercises. The number of approaches for each exercise is from two to four. The number of repetitions in all exercises is six. Rest between sets of about 3 minutes. We practice every other day, three times a week. Do not forget to warm up carefully before training and do warm-up approaches.

MONDAY (back, biceps) 

  1. Deadlift with a bar 4 to 3-5;
  2. Pull-ups on the crossbar with a wide grip 2 to 6 (with weight *);
  3. Rod traction to the belt in a slope of 3 to 3-5;
  4. Lifting the bar for biceps while standing 3 to 3-5;
  5. Press exercises 3-4 approaches to failure.

 

ENVIRONMENT (chest, triceps) 

  1. Bench press lying on a horizontal bench 4 to 3-5;
  2. Dumbbell bench press lying on a horizontal bench 2 to 6;
  3. Push-ups on bars 3 to 3-5 (with weights *);

 

FRIDAY (legs, shoulders) 

  1. Squats with a barbell on the shoulders 4 to 3-5;
  2. Leg press on the simulator 3 to 6;
  3. Bench press from the chest while standing 3 to 3-5;
  4. Press dumbbells over your head while sitting 3 to 3-5;
  5. Press exercises 3-4 approaches to failure.

That’s the whole program of the first cycle. The essence of this cycle is to increase strength and prepare the body for the next stage. As I wrote above, in the first week we work out with our working weight, and in the second with a weight of about 50-70% of our worker, depending on recovery. Then comes the “hard” week again. And so on. After 6-8 weeks, we take a rest for 1-2 weeks and go on to the second cycle.

SECOND CYCLE – BIG MUSCLES

The essence of the second cycle is extreme mass gain. Here, we add a little more exercise to the training program and increase the number of repetitions to 8. Rest between sets of about 2 minutes.

MONDAY (back, biceps)

  1. Deadlift with a rod 4 to 8;
  2. Pull-ups on the horizontal bar with a wide grip 3 to 8 (with weights);
  3. The rod pull to the belt in a slope of 3 to 8;
  4. T-bar thrust 3 to 8;
  5. Lifting the bar with a straight bar for biceps while standing 3 to 8;
  6. Press 3-4 approaches.

ENVIRONMENT (chest, triceps) 

  1. Bench press lying on a horizontal bench 4 to 8;
  2. Dumbbell bench press lying on an inclined bench 3 to 8;
  3. Breeding hands with dumbbells lying on a bench 3 to 8;
  4. French bench press lying on a bench 3 to 8.
  5. Dumbbell bench press for the head 3 to 8.

FRIDAY (legs, shoulders) 

  1. Squat with a barbell on the shoulders 4 to 8;
  2. Leg press or hack squats with a barbell 3 to 8;
  3. Rise on socks while standing or sitting 4 to 8;
  4. Bench press standing from the chest 3 to 8;
  5. Press Arnold 3 to 8;
  6. Breeding hands with dumbbells through the sides in a standing position 3 to 8;
  7. Press 3-4 approaches.

 

This will look like the second cycle. Do not forget to alternate the “hard” and “light” weeks of training. The duration of the cycle is about 6-8 weeks, after which we rest for one to two weeks and move on to the third cycle.

THIRD CYCLE – RELIEF

There is no alternation of weeks. We work with medium weight in a pumping manner, that is, for a large number of repetitions. Rest between sets of no more than a minute, and less. The goal of this cycle is to improve the shape and shape of the muscles.

MONDAY (back, biceps, forearms) 

  1. Pull-ups on the crossbar with a wide grip to the chest 3 12-15 (possible with weights);
  2. Rod pull in an inclination to the chest 3 to 12;
  3. The thrust of the block to the belt in a sitting position 3 12-15;
  4. Lifting the EZ-bar for biceps in Scott Bench 3 to 12;
  5. Bending the arms with dumbbells sitting on an inclined bench 3 12-15;
  6. Exercise Hammer 3 12-15;
  7. Press exercises 4 sets to the maximum.

ENVIRONMENT (chest, triceps) 

  1. The bench press lying on a horizontal bench 3 12-15;
  2. Dumbbell bench press lying on an inclined bench 3 12-15;
  3. Breeding dumbbells lying on an inclined bench 3 12-15;
  4. Pullover with a dumbbell 3 to 12-15;
  5. French bench press 3 lying on 12-15;
  6. Extending the arms down on block 3 to 12-15;
  7. Press.

 

FRIDAY (legs, shoulders) 

  1. Squat with a barbell 3 to 12-15;
  2. Leg extension sitting in the simulator 3 12-15;
  3. Bending the legs on the machine 3 to 12;
  4. Rises on socks 3-4 to 12-15;
  5. Bench press bar 3 to 12;
  6. Breeding dumbbells through the sitting sides 3 to 12-15;
  7. Breeding dumbbells through the sides in a slope 3 to 12-15;
  8. Press.

Well, that’s it, in principle. This completes the comprehensive program, take a break for 2 weeks and start all over again. Good luck