If you want to build muscle mass, you have to train intensively.
The training plan for mass building differs fundamentally from that of normal muscle building training (hypertrophy) or that of figure training.
Overview
2. Tips for the training plan to build mass
5. training volume and intensity s
sixth break times
7. Training plan recommendation mass building
BASICS OF MASS BUILDING TRAINING
Above all, there are complex basic exercises on the program that train the interaction of the large muscles such as the chest, back, and legs.
The most important thing for successful mass build-up is the progressive increase in strength.
We show what it’s all about and examine each variable of a training plan for mass building in detail.
Our goal: By imparting training-theoretical basics, we want to raise awareness of the special training for mass building.
We also give you the opportunity to select sample plans for mass build-up or the option to put together your own mass build-up training plan yourself.
1. TRAINING FREQUENCY
To build high-quality muscle mass, it is sufficient to exercise the muscles three times a week.
Due to the intensive workload with high training weights and maximum attempts, it is, therefore, advisable to plan a break of at least one day between the individual units.
Basically, it is possible to split the training plan for the mass build-up into a split training according to bundled body parts or into a whole body cycle.
Especially for beginners (up to 6 months of training experience), a whole body workout to build up mass is best.
The focus here is primarily on the basic exercises of deadlifts, rowing, bench press, shoulder press & squats.
Due to the high frequency of the basic exercises completed, strong strength improvements can be achieved in a very short time.
Our tip: For optimal training success, we recommend our free body check. Get your BMI calculated and get individually tailored nutrition and training tips.
Advanced athletes (from one year of training experience ) who decide to build new muscle mass again can also organize their training plan in a split program.
Here, the classic division is possible after a split of 3, which is fixed on back/biceps (day 1), chest/triceps (day 2) and legs (day 3).
The training frequency at a glance:
- 3 training units per week
- Whole body training plan for beginners
- Advanced split training
The break days are particularly important to ensure the growth of the muscles.
The processes for this take place in the resting and regeneration phase and not under the influence of stress.
Additional endurance training is absolutely counterproductive for building muscle mass.
High-intensity training burns a lot of calories and makes mass building extremely difficult. Long endurance runs promote the release of catabolic (muscle-degrading) hormones and therefore have an effect
We recommend that you include endurance training in the training plan for weight gain at most once a week. It has the advantage that the transport of nutrients within the muscles can be accelerated and the regeneration of the individual muscles is supported.
The endurance training should be done on a day off during the week.
The training breaks at a glance:
- Muscles grow in the resting phase
- Dosed endurance training to strengthen your condition
2. TIPS FOR THE TRAINING PLAN TO BUILD MASS
1. KEEP A TRAINING DIARY
If you are really serious about building qualitative muscle mass, you should keep a training diary in which the completed sets and the weights used are clearly recorded.
This ensures that the progressive increase in strength and weight is maintained.
2. SUPPORTIVE SPORTS NUTRITION
In addition to progressive strength training and a structured nutrition plan, the intelligent use of sports nutrition within the training plan is also suitable for building up mass. In general, you can also determine your calorie needs in mass building phases with the calorie calculator and adjust your diet.
With the supplement creatine, the fast and maximum strength values can be improved, which is good for the exerciser, especially with heavy basic exercises in the low repetition range. In addition, creatine can store water in the muscles, which has a particularly positive effect on glycogen storage within the muscles.
Protein shakes such as the whey protein ensure an adequate supply of proteins for muscle growth. Thanks to the excellent amino acid profile, this protein shake is ideal for sustained muscle maintenance and building.
Are you interested in the benefits of protein shakes and would you like to know which shakes are particularly suitable for building muscle effectively? Then you should definitely read in here.
Before the training:
Do you want to take your mass building training to the next level? Then the right preparation is the be-all and end-all. Because the more efficient workout starts before the sweat. Your training success starts in your head. And ends up in your muscles. With our Energy Amin, you provide the workout kick before training and bring your training to the maximum. And without any artificial flavors. But with essential amino acids for the muscles.
After training:
If you train hard several times a week, a quick recovery of your muscles is particularly important. This is the only way to have enough power for your next training session. If your muscles burn after the workout, we recommend our Recovery Amin. Recovery has never been this fast.
3. SELECT TRAINING PARTNER
Especially for beginners, it is also advisable to choose a training partner who explains in detail the clean execution of all elementary training techniques and ensures a safe position during execution – this minimizes the risk of injury and maximizes the effectiveness of the individual exercises.
By motivating each other and going together for training, even deep phases can be bridged more easily.
3. TRAINING DURATION
Why is a short training period of 45 to 60 minutes ideal for building up mass?
Among other things, this has to do with hormone release. If you train for more than 60 minutes at the highest intensity, our organism releases a particularly large number of catabolic hormones – these promote the loss of muscle mass.
To promote the release of anabolic (muscle building) hormones, training time of 60 minutes should not be exceeded. These promote the loss of muscle mass.
And after training? We recommend a protein shake. So you can sustain and build muscles. How about our whey protein or our 3k protein?
4. EXERCISE SELECTION
Stay away from isolation exercises or too frequent training on machines.
If you want to build mass, you have to work with free weights – basic exercises such as deadlifts, bench presses, squats, and shoulder presses should not be missing in any training plan for mass building.
Due to the complex motor movements, several muscle groups are always stressed and strengthened.
In this way, the necessary growth stimulus can be set in a targeted manner and a particularly large number of muscle fibers can be processed simultaneously.
The exercise selection at a glance:
- Free weights instead of isolation exercises
- Focus on basic exercises
We have provided you with additional fitness exercises that can be easily integrated into the mass building training plan.
5. TRAINING VOLUME & INTENSITY
The most effective way to build muscle is to train in the repetition range of 3 to a maximum of 6 repetitions (maximum strength range).
However, the most important criterion in the training plan for mass build-up is progression (permanent increase in weight).
Only if you get stronger with each workout and work on more weight can a targeted stimulus for mass building be achieved.
The following applies to the training volume: No more than 12-16 work sets should be completed in the entire training.
Less is definitely more here! Since the basic exercises for mass building are mainly heavy, it is sufficient if 3 to a maximum of 4 exercises are carried out per training day.
Also interesting: you want to know where you stand with your weight? Our BMI table tells you.
In training for mass buildup:
Less is more.
The number of sets per exercise should not exceed 5 in any case.
To avoid injuries, it is, of course, important to prepare yourself for the high load with 1-2 warm-up sets before each exercise.
Training volume & intensity at a glance:
- 1-2 warm-up sets before each exercise
- 3-4 exercises per training session
- 3-6 repetitions
6. BREAK TIME
In order to ensure complete regeneration between the maximum force sets, the pause times should be set to 120-180 seconds.
In the sentence breaks, you should stand actively, bring fluid to yourself and mentally focus on the execution of the next sentence.
In addition to the protein shake with whey protein, various amino acids that support muscle building are classics in the area of sports nutrition.
The amino acid L-glutamine, for example, is particularly popular and is ideal for strength athletes.
7. TRAINING PLAN RECOMMENDATION MASS BUILD-UP
For the perfect mass build-up training plan, we recommend beginners a full body workout plan that is done three times a week. The focus here is heavily on complex basic exercises.
Advanced users can split the three training days into a split program.
After the push pull and legs can be trained and individual muscle parts can be strengthened. For example, our 3-split training plan or the 4-split training plan, including PDF, are suitable for printing.
We also give you the opportunity to independently create a mass building training plan based on a detailed explanation.
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