Muscle Mass Building

A muscle mass building program requires discipline. You need to perform consistent workout routines to challenge and breakdown your muscles. You will need to focus intensely on your diet program to feed the muscles. You’re going to have to eat… a lot!

Take some time to plan out your muscle building program. This will allow you to measure your results and tweak your plan as needed. Your muscle mass building plan should include:

Where you’re going to workout
When you’re going to workout
What routines you’ll perform
The foods you’re going to eat
How to prepare your meals so that you have a ready supply of nutritious foods

Where you’re going to workout is easy, you either have a home gym, are putting together a home gym, or you’re going to the gym.

When you’re going to workout will depend on your schedule and your preference (morning, afternoon, or evening). Whatever you choose make sure it works for you. Excuses are not an option in a muscle mass building program.

Best Muscle Mass Building Routines

Workout routines that target your largest muscle groups are the most effective for achieving muscle mass gains. These are your leg and back muscles. By engaging the largest muscles you’ll stimulate your natural muscle building hormones; testosterone and human growth hormone.

An Effective Nutrition Program is Mandatory

Too many bodybuilders fail to “lock” in their gains from a workout due to a poor nutrition program. They believe it is only a matter of consuming excess calories to build mass so they load up with junk food. This defeats the purpose of those intense training sessions.

Natural, whole foods are the key to any muscle building program. Proper nutrients feed the muscles and tissues to initiate the repair and building mechanism. Include these foods into each meal and consume them every 2 hours to build mass.

  • Lean Protein
  • Fruits and Vegetables
  • Healthy Fats – nuts, seeds, avocado, olive oil

Food Preparation

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Use your time wisely when preparing your meals. Sit down and plan out your weekly eating schedule. I like Sunday mornings for this activity. You have your plan? Then head to the market and purchase your supplies.

You should be getting 90% of your foods from the meat, produce, and dairy sections.

Forget about the frozen dinners. You’re going to make your own. You may want to pick up some frozen fruits, vegetables and fish but that’s about it.

Now put on the football game and prepare your food. Cut up 2 or 3 days of veggies and put them in sealable containers. You can use these for lunches, a stir-fry, or salads. Put your nuts and dried fruit into baggies for easy transport. Remember, excuses are not an option. Make sure you always have healthy food available.

Cook your lean protein foods in bulk. Chicken will keep for 3 or 4 days in the fridge, otherwise freeze some. Every few days cook another batch of meat for easy meal plans.

Well, there is a starter muscle mass building program. Stay disciplined and motivated. No excuses!

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