Gopika Krishnan
For men, the epitome of beauty is ample mass. However, there is no magic recipe for gaining mass or bodybuilding. It is a long and painful process that you need to follow step by step. You cannot skip any part of it. You need to not only focus on your diet but also on exercise and overall health. Without proper food, your body will lose fat as well as muscle. On the contrary, bodybuilding or mass gaining is pretty fun. If you like to eat, you can simply eat anything and convert it into muscle mass. For bodybuilding there is no fixed recipe, you cannot wing it. You need to focus on eating and every step. Another very important thing is that there are so many quick fixes available in the market, these can be supplements, body tonics, metabolism boosters, and mass boosters. However, they are very dangerous. You will get momentary benefits from using them but once you start using them there is no coming back. Soon after you will notice the change in your body, behaviors, and hormones. In most cases these quick fixes have a limited effect, in other cases, you need to keep increasing the dose whereas the withdrawal symptoms can lead you to suicide. In short, it is safe to say that good food, exercise, and taking care of your body is the only route that can help you gain some mass.
With the help of this article, you will be able to know about the body-building programs that can easily help you with muscle gain. You will also be able to know about various kinds of exercises and how these exercises will help you achieve your goal. These workouts are especially directed towards the people who want to start their body-building journey on their own.
Body Building Plans That Work
When you are looking for a body-building pan that can help you gain some serious mass, you need to start by checking your BMI first. Then you need to see the fat content in your body and according to that, you need to set a goal. In most cases, fat content is so much that no matter what you do, you cannot seem to get rid of it. In this case, there is a fat layer on your abs, and this camouflages your abs completely. To help you follow one basic program of your choice we have listed down some of the best options that work.
Role of food
For every exercise that we have mentioned, you need a power pack food intake. Your food can be good on carbs, fats, and protein however if we compare the portion it should mainly consist of protein. The main thing is that protein will help you heal better and it can also help you gain more muscle since muscle is also protein. Overall, you also need to consume a lot of vitamins and minerals because your bones and muscles will need that. Most people keep eating cars and fats which is also good but protein is something that will help you bulk up. You need to have fish, meat, chicken as well as pulses, beans, legumes, cord, salmon, and more.
Most people will tell you to get a protein-packed booster that is good but supplements are not very healthy due to mixed various ingredients. The best thing you can do is just add fruits hakes and smoothies to your list. These drinks will be healthy and you can customize the recipe according to taste as well.
German Volume Training
This is not part of the 5×5 program but is just similar. The main difference is that it takes the reps to range higher although the intensity of the exercise is almost the same as before. This exercise mainly focused on two main muscle groups per day, which means you can keep alerting when needed.
Pros
This exercise program offers muscle building at a very good rate. You will see fast results if you take care of the diet and perform exercise regularly. One of the main issues is that you will have to take care of your nutrition. With a good protein pack diet, you will get tired easily and you will feel like your body is losing energy. For good results, you have to get high-calorie food.
Cons
This exercise is intense so your body will need time to heal. Jumping into extra cardio or something else can only impact the bodywork. You need to make sure that you are making the most out of your limited time while giving your body enough time to heal. This is a strength-based exercise program so you will see that you need to have a low repo range while lifting more.
Sample Workout
Within this workout plan, you need to bring the number of reps a little higher. The ideal is 10 sets and 10 reps however, you can also reduce the number of sets while increasing the number of reps.
Dumbbell Bench Press
Bent-over Barbell Row
Butterfly
Incline Bench Pull
The 5 X 5 Program
This is one of the best programs for bodybuilding that you will find. This is effective and you will gain a lot of muscle mass within a limited time. The main thing to keep in mind is that you have to perform three exercises that will target the upper and lower body. For each exercise, you will have five sets to perform on repeat. By the end of each workout, you can also add some other exercise if you need some change.
Pros
This exercise is considered ideal if you want to see an increase in the frequency of training. Muscle growth is really good because this workout program especially promotes testosterone release. The nature of the exercise is intense enough to make you feel extremely hungry.
Cons
One of the major issues is that if you are not careful enough you might drive yourself into overtraining. Apart from this, it is not ideal for beginners because you need at least 3-6 months of training before you start this. Another important thing is that it is intense so you cannot mix it up with another intense exercise.
Sample Workout
Within this workout, you will have to do 5 reps and 5 sets for each. For some, you can also move to two sets and 8 reps but the ideal is to follow a 5×5 set only.
Barbell Squat
Barbell Bench Press – Medium Grip
Bent-Over Barbell Row
Side Lateral Raise
Sit-up
Pullups
Bottom Line
To sum it all up, if you want to pack some serious mass, you need to set your priorities straight. The above-mentioned workout routine will help you gain your ideal muscle mass in no time. However, customization of the workout is very important. In case you feel like you are not getting the desired results, you have to customize it according to your own needs. You can increase the intensity or increase the protein intake, it all comes down to the things that will help you meet your goal faster. In case, you don’t meet your desired goal, try to consult a professional and ask for customization in the workout plan.
