Adding Muscle Mass Made Easy

[ 0 ] March 15, 2017 |

muscle massAnyone that gets into bodybuilding or wanting to add muscle, usually does it for one reason, at some stage growing up they have been exposed to someone that has muscle mass in a popular media format.  For me it was watching Commando with Arnold Swachznegger.

I went down a lot of blind allays in my pursuit of some decent muscle mass, and I probably will continue to.  I tried most supplements on the market, most training programs, from the bodybuilding magazines, such as Flex, and Muscle Mag.  But mostly I just over trained; I wasn’t training or dieting correctly for my body.

I needed to work out what worked for me.  This meant trial an error in a lot of areas.  When you look at each area of tring to add muscle mass there is a mind numbing amount of options


There are so many different body splits you can follow

  • Whole body over 3 days a week
  • Whole body over 4 days a week
  • Whole body over 6 days a week
  • Am/PM splits

There is more than a few body parts split as well

Lift heavy, low reps, lift light do high reps.


There are so many thing to consider as well with nutritional diets,   High protein, low carbohydrates, high carbohydrates, low protein. Eat 6 small meals, supplement with Protein powders.


Sleep 6 hours, 8 hours, 12, hours, sleep 4 hours at a time, and take a 2 hours afternoon nap.

When you start to look at all the options and things you can do, when trying to put on muscle mass. The one thing I can tell you with no doubt is you NEED A PLAN, AND PLAN TO STICK TO IT.  Muscle growth happens in cycles, I recommend whatever plan you start with that you keep it going for 12 weeks, minimum.  This will give you body enough time, to work through its cycle, to the point of becoming complacent again with what you are doing, it’s known as plateauing.

The plan below is just one example of an advanced training routine to start with



  • Chest
  • Shoulders


  • Back
  • Hamstrings


  • Quadriceps
  • Calves


  • Biceps
  • Triceps.

Your training is important treat it as such.  Lift heavy, your last set, you should be repping out for 6 reps, with a spotter.


  • Breakfast
  • Mid-Morning snack
  • Lunch
  • Mid afternoon Snack
  • Dinner
  • Late Night Snack

Eat whole foods, where ever possible, keep away from rubbish foods like chips and chocolate,  Eat until you feel comfortable, do not keep eating because you think you’re hungry.  Drink at least 2 litters of water


Get a solid 7 – 9 hours,

Monitoring your Progress

You need to monitor your progress, once a week step on the scales; always try to do it about the same time of day wearing the same amount of clothes.  (I mean if yesterday you wore shorts, t-shirts sneakers, wear the same thing).  Keep in mind you body cannot continuously lift heavier and heavier weight; you need to cycle back into a light workload to allow your body to repair itself.

At the end of 3 months, look to change your training routine.

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Category: Muscle

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Add Muscle Secrets is dedicated to helping the hard gainer in the gym, by giving the best tips trick and ideas for working out and nutrition. We answer the questions about how to get the hard gains in the Gym,

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