This complete mass gain program is broken down by level, from beginner to advanced, to support you throughout your muscle mass gain and even afterwards
Fitadium Muscle Building Mass Gain Program
A good muscle mass gain program aims to make the muscles bigger and mainly uses the so-called “explosive” strength fibers. This is why it is based on:
DISCOVER THE PROGRAM
What bodybuilding exercises for mass gain?
To gain muscle mass , the recommended mass gain program for men consists of 100% bodybuilding.
Indeed, cardio training should be avoided for the moment because it is incompatible with a rapid mass gain program . You must work on basic exercises as a priority without neglecting the rest phases and of course the warm-up.
The warm-up of the mass gain training program is very important when working with heavy loads , especially for beginners, which is why you should not skip it. It consists of doing at the beginning of each session:
Basic Exercises VS Isolation
The basic exercises in this muscle building program are those that work the large muscle groups and involve several joints (polyarticular).
These are the most effective for rapid mass gain , because they involve the contractile and stabilizing muscles, thus increasing the intensity of the muscle mass gain training. They work the upper body or lower body overall while mobilizing the abs.
In a beginner men’s mass gain program, there is no point in targeting certain muscles that you would like to see grow. The best rapid muscle mass gain training includes the basic exercises which are: squats, bench presses, deadlifts, rows, pull-ups, dips…
The technique of each movement in your beginner mass gaining workout must be mastered to allow you to lift heavier and heavier without getting injured. Go gradually. This is how you will build mass and gain strength .
When you start, you mainly do basic exercises , then as you progress, the proportion of isolation exercises increases . Isolation exercises consist of targeting muscles, for example leg curls, bicep curls, triceps extensions, lateral raises, kick-backs, etc.
Which muscles to work?
In this muscle mass gain program for men, we will work the entire body over the week. We let the most used muscles rest between two sessions if we increase the pace of the sessions. The abs must also rest at least 1 day out of 2.
What training intensity?
Intensity depends on a number of factors : frequency , loads , rest , and duration . Intensity in a beginner’s mass gain workout should be moderate and will become higher as the loads increase and the frequency increases.
Heavy loads VS moderate loads
Strength training is the basis of muscle development. Regular and hyper-intensive sessions (heavy loads and maximum muscle burn) guarantee you rapid progress .
We recommend moderate loads for the beginner mass gain program in order to avoid injuries. Indeed, medium loads allow better control of the movement especially with free weights. It will be necessary to increase your loads and force your repetitions to progress . By always working at the same weight, the muscle adapts and no longer progresses.
In bodybuilding, the maximum load or 1RM as its name indicates is the maximum load that can be lifted once, during an exercise.
To define it, there are several methods.
Beginners will use a ratio of 50% heavy loads, 50% moderate to reach 75 to 80% heavy loads at the advanced level.
To progress, regularly increase your maximum load and force repetitions with a partner, or even also perform partial and/or negative repetitions.
Start the sets with a medium load and then quickly use a maximum load until exhaustion. Always finish with a last set a little lighter until failure to completely saturate and congest the muscle .
Remember that you will need to master the movement perfectly before increasing the loads.
Number of repetitions and sets
The number of repetitions and sets performed depends on the level, the type of exercise and the load. When you start gaining mass, since you use medium loads, it is normal to do a higher number of repetitions .
When the load increases, the muscle is more stressed, so it cannot do a large number of repetitions and sets, especially if we add intensity techniques: reverse pyramid, superset, triset, degressive.
In addition, since the session must remain within the one-hour range, the addition of intensity techniques and the reduction in rest times mean that it is not useful to add sets.