A Simple Workout Plan for Serious Mass Gain

A Simple Workout Plan for Serious Mass Gain

The age-old desire to build a strong, well-proportioned physique is still alive and well. Yes, the average gym-goer no longer yearns to build a monstrous, freaky, eye-popping body complete with gnarly veins, huge, stumpy legs and the inability to fit into a dress shirt. But everybody in the gym still wants to build an appreciable amount of muscle and strength. And they want to actually see the results of their hard work without it being hidden under a layer of unwanted body fat.

Building an impressive physique not only grants external benefits such as strength, power, and an aesthetically pleasing structure. It also provides many internal benefits: confidence, increased self-esteem, and self-discipline, just to name a few.

But with all of the traffic out there regarding specific plans, protocols, and formulas, it’s easy to bang your head against the wall and fall into the black hole of frustration and confusion. Drowning in information makes the temptation to throw in the towel even stronger. Another trap is to become a plan jumper. Are you constantly switching from plan to plan without any real commitment to one for a significant period of time? Do you lack any real results from the last six months of training? How about the last year?

You might need to start over.

If what you are doing now is working, then by all means don’t stop. But if you’re the type I talked about above, then an intervention may be in order. You may feel comfortable in what you’re doing; you may be strong in certain areas and like that feeling; or you may just be a creature of habit and fear change. Whichever category you fit into, you have to ask yourself a serious question: Is what I’m doing getting me closer to my ultimate goal?

Step back from all of the noise, hype, and empty promises for a moment, and you may find the key to success in the gym staring you right in the face. It’s not some huge secret, it’s just been forgotten. Are you ready to hear it? Here it is:

The key to building muscle (or any other physical goal for that matter) is to commit wholly to any credible plan and practice discipline, , and persistence with said plan. In other words, it really doesn’t matter what program you choose, as long as it is in line with your goals. It’s up to you to make it work. Pick a plan—any plan—and stick to it for at least six months. Work at it, stay with it, and believe in it. After six months, then and only then can you switch things up or try something new.

What you really need in your training are the basics. Throw out all of the super-technical, complex and advanced techniques that just have you spinning your wheels. Some of them may be very effective ways to accelerate your training, but you need to relearn the basics and build a solid foundation first. Start with the moves that enable you to use the most amount of weight and utilize the most amount of muscle mass. Multi-joint, compound exercises like bench presses, shoulder presses, pull ups, rows, deadlifts, squats, and dips are the big boys on the block and will give you the most bang for your buck. Steer clear of exercises like double biceps, high cable curls which yield little-to-no real results in the bigger scheme of things.

Forget all the hype; what you need in your plan are the basics. [Photo credit:

Let’s take this step by step:

Nothing is as complicated as the diet-marketing landscape. Every few months, there seems to be a new “greatest diet plan ever,” guaranteed to give you the results you’re after. These plans always seem to be limiting in nature, in that they eliminate certain foods entirely or have you only eating at certain times of the day. Some will even go as far as letting you eat what you want after a specific time.

At the end of the day, that includes nutrient-dense proteins, plenty of vegetables and fruits, and some healthy fat sources is always the answer for long-term health benefits and muscle-building purposes. If the latest craze seems too good to be true, it probably is.

Let’s also take your eating plan step by step:

Let’s take a look at what it might look like to put this advice into action:

Note: The HIIT cardio can be performed either after your training session, or on an off day (Wednesdays and the weekends).

Monday training plan

Tuesday training plan

Thursday training plan

Friday training plan

The following eating plan is adequate for the average 180-pound lifter wanting to gain lean amounts of muscle mass. This is only an example, and should be adjusted to fit your specific needs.

Training Days

Meal 1 (breakfast)

• 3 whole eggs, scrambled or omelet-style
• 2 slices of wheat bread (toasted) with low-sugar jam or jelly or ½ cup (dry) oatmeal mixed with skim milk

Meal 2 (lunch)

• Chicken breast salad with ½ avocado and vegetables with an oil-based dressing
• 1 small baked potato or sweet potato or 1 cup cooked rice

• 2 slices or wheat bread, 4 ounces of deli meat, 2 slices of deli cheese, low-fat mayo or mustard, and 1 piece of fruit

• 1 apple, banana, or other fruit such as blueberries
• 1 cup of Greek yogurt or 1 scoop of whey protein powder
• Handful of mixed nuts

• 1 cup of blueberries or a banana or other piece of fruit
• 1 scoop of whey protein powder

Meal 4 (dinner)

• 4-6 ounces of fish, chicken, ground meat, or turkey
• As much green vegetables and salad as you want
• 1 small potato or 1 cup cooked rice

Meal 1 (breakfast)

• 3 whole eggs, scrambled or omelet-style
• 2 slices of wheat bread (toasted) with low-sugar jam or jelly or ½ cup (dry) oatmeal mixed with skim milk

Meal 2 (lunch)

• Chicken breast salad with ½ avocado and vegetables with an oil-based dressing
• 1 small baked potato or sweet potato or 1 cup cooked rice

• 2 slices or wheat bread, 4 ounces of deli meat, 2 slices of deli cheese, low-fat mayo or mustard, and 1 piece of fruit

Meal 3 (snack)

• 1 apple, banana, or other fruit such as blueberries
• 1 cup of Greek yogurt or 1 scoop of whey protein powder
• Handful of mixed nuts

• 4-6 ounces of fish, chicken, ground meat, or turkey
• As much green vegetables and salad as you want
• 1 small potato or 1 cup cooked rice

Building Muscle Isn’t Complicated

Packing on lean muscle mass isn’t rocket science. It’s rather basic, really. All it takes is a commitment from you, some discipline, and the practice of day-to-day consistency. In time, you will have built an impressive foundation, and more importantly, a sense of how your own body works and what you need to do for a better physique. Pick a plan, stick with it, keep it simple, and reap big rewards.

389

Original article and pictures take https://breakingmuscle.com/hypertrophy/a-simple-workout-plan-for-serious-mass-gain site