Mass gain training program

Mass gain training program – это базовая тренировочная программа, предназначенная для того, что бы нарастить общий мышечный объем. This program does not imply specialization in any muscle groups. By and large, it is this training scheme that should be the next after the training program for beginners.

Every exercise, every program, everything in bodybuilding and fitness has its place and time. First of all, you restored your muscles, worked on neuro-connection in order to increase the effectiveness of your future workouts. Now it’s time to take advantage of the accumulated resources and naturally the question arises, where to start your sports career.

The human body is a very balanced and cost-effective mechanism. Balance means that it is impossible to develop some muscles and muscle qualities in isolation from others. The profitability of the body lies in the fact that it will not spend extra energy and resources, if there are no good reasons for that. Therefore, in order for hypertrophy of muscle fibers to occur, a progression of loads is necessary.
In essence, muscle hypertrophy is the body’s way of adapting to the new load that you give it every workout. That is why the load must progress if you yourself want to progress. But, since the body is constantly trying to be in balance, it is very difficult to change the ratio of the mass of different muscles. The consequence of this is that small muscle groups cannot be built without large ones. In addition, by training large muscle groups, doing basic exercises, it is easier to progress the load.

From the foregoing, it follows that it is easiest to gain muscle mass by pumping large muscle groups with basic exercises. In order not to reinvent the wheel, the weight gain training program follows these simple rules. Here I would like to make a reservation and say that these rules are relevant for all training programs, but their application varies from the purpose of training. Training programs for more advanced athletes use many more tricks such as microperiodization, macroperiodization, drop sets and more.

In this case, it is pointless to use all these tools. Firstly, they will only reduce the effectiveness of your muscle growth, and secondly, they effectiveness will be lower when you need them if you apply them prematurely. The current efficiency will decrease because these tools will simply reduce the intensity of the load or, on the contrary, drive you into overtraining, and the muscles simply will not have the resources to recover. Future efficiency will drop because these techniques will no longer be something new for the body, which means that it will not have to adapt to them. It has already been said above that hypertrophy of muscle fibers is a process of the body’s struggle with changing external conditions.

Mass gain training program нуждается ещё в одном! The word “restoration” has already been mentioned above. The body needs resources so that it can recover from workout to workout. Therefore, you need to give up alcohol, get enough sleep and apply the bodybuilder’s diet. The main thing is that the balance of calories in your daily diet is positive. Yes, you should be consuming more calories than you expend.

An important condition for recovery is a training split, when in one workout you pump one muscle group, the next another, which allows the first one to rest and recover longer. During the recovery period, the body reaches a peak point – supercompensation, when the muscle becomes larger and stronger, and at this moment it needs to be trained. A three-day training split will suit you.

Mass gain training program

Day 1 (Monday) – chest and biceps
1) Bench press 4 sets of 8 reps
2) Incline Press 3 sets of 12 reps
3) Barbell curl 4 sets of 10 reps
4) Hammers – 3 sets of 12 reps

Day II (Wednesday) – legs and shoulders
1) Barbell Squats – 4 sets of 10 reps
2) Leg Press – 3 sets of 15 reps
3) Romanian deadlift – 4 sets of 12 reps
4) Army Press – 3 sets of 12 reps

III day (Friday) – back triceps
1) Deadlift – 4 sets of 12 reps
2) Wide grip pull-ups – 4 sets of max reps
3) Bent Over Row – 3 sets of 10 reps
4) Close Grip Press – 4 sets of 12 reps