Exercises to Increase Mass
I mentioned the activities necessary for mass gain as compound exercises involving big groups of muscles in the review of mass gain. There are two factors at play here: More muscle is activated and growth potential is maximised by using a variety of muscle groups. Liken this to a preacher curl, which focuses just on the bicep. For more details Sarm Canada
The second reason is that testosterone synthesis can be more effectively stimulated by a shorter, more intense workout that uses vast muscle groups as opposed to a longer workout that emphasises fewer muscle groups.
For these reasons, a sample workout split for muscle gain would like the following:
Beginners: Perform a full-body workout that involves large muscle groups on one day.
Table Press
Squats
Deadlifts
The Dumbell Fly
Squat Leg Lift
Sitting Row
I’m done now. At your hardest, perform 3 sets of 8 to 12 reps of each of these movements until you are completely worn out. Chest, back, and legs are the three major muscular groups that this split targets.
Beginners will require at least 2 days off, possibly 3 days, in order to recover between each programme. Resting between sets for at least 2 minutes and doing more than just regaining your breath is also crucial.
3 day split for intermediate to experienced.
Day 1: Shoulders, triceps, and chest
three circuits of
Table Press
Weighted Shoulder Press
Crotch Kickbacks
three circuits of
The Dumbell Fly
LT Raise
Cable Tricep Pushdown
three circuits of
Cross Cable
Front Raise DB
Press, French
Each exercise in the circuit should be performed 8–12 times for each circuit.
The exercises are arranged in circuits of three, and you may complete one cycle without stopping; we begin with the bench press, then go on to the shoulder press while your chest recovers, and finish with kickbacks while your chest and shoulders recuperate. After a minute or so, you can move on to the next circuit because your chest has had more than three minutes to recuperate from the last exercise. You can do all 27 of the sets listed here in under 30 minutes if you perform them for 30 seconds each and take a minute between sets.
Day 2: 3 circuits of the following muscle groups for the back, biceps, and abs
three circuits of
Deadlifts
The Dumbell Curl
Lifting a Hanging Leg
three circuits of
In-Law Pulldown
(On the barbell) Twenty Ones
Knees hung up in the air
three circuits of
Sitting Row
Biceps Curl
Crunches
The largest and most taxing exercises in this workout—the deadlift and dumbbells—come first. Because the back exercise known as the deadlift also works the forearms somewhat, your biceps will still be in decent shape after doing the deadlifts, allowing you to exert yourself fully during bicep curls. The second and third exercises don’t affect the first exercise, and the same logic holds true for the other circuits. This enables you to move directly from one to the next and complete your workout more quickly.
Legs, calves, and forearms on Day 3. 3 circuits once more:
three circuits of
Squats
Toe (Calf) Raises
Shoulder Curl
three circuits of
Leg Lift
Leg press with Toe Raise
Backwards Forearm Curl
three circuits of
Leg curls and hamstrings
Calf Raise in Reverse (Smith Machine)
Palms lowered in preacher curls
The same principles that we used on Days 1 and 2 apply here: work the bigger muscle groups first, then move right on to the smaller ones, and relax at the end of the circuit. The Reverse Calf Raise and the Palm Down Preachers are the only exercises in this set that require an explanation.
Reverse calf is performed with the toes pointing downward, the heels resting on a block of wood, and the weighted smith bar across the trapezius. The tibialis, sometimes known as the “front calf,” is worked by lifting the toes to be level with or higher than the heels.
A 2 days on, 1 off plan allows you to hit each muscle at least twice a week while giving each muscle group 72 hours of recovery. Your body will be forced to grow with difficult weights, healthy nutrition, and rest!
