Choosing an effective workout plan for gaining mass is simple. The big challenge is: which one is the best-suited plan for you? To shed some light on this topic, here I am going to present some insight into the workout plan for mass gain.
Want to know how to gain muscle mass fast? Let’s get learned before getting stronger!
Insights on 5 Most Effective Workout Plans for Mass Gain
The 5×5 workout program:
The 5×5 workout program is one of the most respected workout plans for obtaining lean muscle mass. It is mostly used by bodybuilders & athletes. This program is outlined in such a manner that you need to hit a muscle group hard two to three times per week. Despite this fact, you will still get sufficient recovery time to develop remarkable muscle building.
A recommended 5×5 workout cycle prolongs 7-9 weeks. 4-6 weeks will be needed for preparing your body to get habituated with the regimen. 3 weeks will be dedicated to the “peak phase.”
Some of the exercises a common 5×5 weekly training includes are:
- Barbell squat
- Bent over barbell row
- Front barbell squat
- Barbell deadlift
The drawback is, to cope up with this program, a minimum workout background is very much recommended.
- Increased frequency of training
- Stimulation of a lot of muscle fibers
- People become hungrier while doing it
- Not suitable for newbies
- Does not give space for a lot of other activities or heavy training
Intermediate muscle building program:
This is a workout program best suited for intermediate lifters who want to gain more muscles. This program hits each major muscle group twice a week. It is designated to destroy plateaus.
This is a split type workout. The duration of the program is about 6 weeks. You need to exercise for 5 days per week. Every day includes 45 minutes of exercise.
A sample plan looks like this: Monday is dedicated to chest, shoulders, and triceps, Tuesday is for back and biceps. Wednesday includes heavy leg exercises. On Thursday, you will be doing exercises of chest, triceps, and shoulders. Friday is for the back and biceps.
- Develops more muscles
- Destroys plateaus
- Trainee becomes conspicuously strong
- Suitable for those who already have a good lifting background
The FST-7 training:
The FST-7 implies Fascial Stretch Training. It is gaining popularity day by day. One of the basic goals of this program is to stretch the fascia tissue that is surrounding the muscles. This soft connective tissue is also found throughout the rest of the body. Stretching this tissue results in muscle growth.
Some of the exercises this program includes are:
- Barbell curl
- Barbell squat
- Dumbbell bench press
- Bent over barbell row
- Better fascia health
- A flexible program
- You can focus on certain body parts if you want
- Higher rep & set range assist in increasing metabolic rate
- Abandoning this workout plan too quickly may cause you problems to do regular & frequent workout
Upper/Lower split training:
This fitness plan permits one to hit each muscle group twice per week. It is typically carried out on a 2 on & 1 off schedule.
This program allows for a lot of exercise choices. You can design the program according to your capacity and focus. For example: if you want to focus on workout for strong shoulders, you can arrange the plan according to it.
- It is a good program for beginners
- Bodybuilders can customize their design
- Allows for many exercises
- You can focus on specific muscle groups if you want
- This workout program is flexible and versatile. So no notable cons are present here
The 5×5 program can be categorized as a full-body program to a level. But the real full-body workout plan includes one direct exercise for each muscle group.
- Good for beginners
- Customizable for advanced persons
- Allows for different combinations
- Focusing on certain body parts is difficult
Let’s build those muscles
Whatever plan you choose, you should get a detailed schedule (such as the number of reps of a set of exercise or when to increase the weight, etc.). Don’t forget the role of nutrition, supplements, quality sleep, and being tension free.
They are part of the program as well. Keep this piece on workout plan for mass gain as a guideline, and start working for some long-term gains. Stay fit!