What are some nice gym programs for mass gaining?

FixYourselfFirst · 2019-03-27T13:00:10+00:00

Mass gaining? You have to eat a surplus of calories to put on mass. Lifting heavy weights then puts most of those surplus calories into building muscles. Just to restate, DIET is very important to building muscles.

I'd strongly recommend a full body routine, like SL5x5, for 3+ months. Once you start plateauing, switch to a more advanced routine.

topkeky · 2019-03-27T13:10:13+00:00

Nsuns

yungbuck19 · 2019-03-27T13:42:14+00:00

Arnold's blueprint, train each muscle group twice a week. Eating 500-1000 calories above your caloric weight maintenance

DrizzlyShrimp36 · 2019-03-27T13:40:59+00:00

Jason Blaha's Ice Cream Fitness is a super simple program that'll get the job done. Also you need to eat more if you want to gain mass.

Punishermp6 · 2019-03-27T14:21:26+00:00

Read "Bigger, Leaner, Stronger", everything you'll ever need to know in there. In summary, diet is ultra important to your gains. Eat at least ~500 calories above your TDEE and focus on heavy compound lifts (deadlift, squat, bench, OHP, row, etc) in the 4-6 rep range. Use myfitnesspal app to track macros every day very easily. Add weight or increase reps every workout and you're muscles have no choice but to respond by growing. Also a huge believer in setting realistic but challenging goals and keep track of your lifts to achieve them.

SeasonedRP · 2019-03-27T14:46:17+00:00

Cookie cutter programs fail to include them, but probably the best way to gain mass is to incorporate some high rep squats in your training. Nearly all top bodybuilders did them at one time or another in their training careers, and many top powerlifters will throw them in during off season training for a change of pace. They will massively stimulate your appetite and spur muscle growth. There are many ways to do this. You can work up to a set of 5 with between 70-75% of your max, then back off from that weight and do three sets of 10, adding weight on each set. Another way is to do medium reps on one weekly squat day and on the other, bust out 1 or 2 sets of 20 (or more-get a spotter and do as many as you can) with as much weight as you can handle. If you do these right, you'll feel like throwing up when you are finished. An hour or so later you'll experience extreme hunger. At your stage of training, you should be squatting twice a week. Read up on Tom Platz's and other top bodybuilders' leg training to get some ideas.

XXXMersenne · 2019-03-27T14:13:26+00:00

Ben Pakulski's Mi40

WalterBlackPC · 2019-03-28T20:53:06+00:00

How big do you wanna get? Diet, routine and supplementation are crucial. PM me.

Truedemocracy4 · 2019-03-27T16:27:21+00:00

5x5 is a meme on how to look like an idiot in terms of aesthetics. All I’m saying

Title	What are some nice gym programs for mass gaining?
Author	drakehfh
Upvotes	2
Comments	17
Date	March 27, 2019 12:38 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/b63ywr/what_are_some_nice_gym_programs_for_mass_gaining/
Archive Link	https://theredarchive.com/r/askTRP/what-are-some-nice-gym-programs-for-mass-gaining.223447 https://theredarchive.com/post/223447

Comments