Adding Quality muscle

Building a good physique has many benefits aside from just a visual one, as we age our muscle mass decreases gradually until we die, a decrease in muscle mass not only brings on ageing it lowers our metabolism thus if we follow a sedentary life style and consume the same calories through later life then we inevitably get fat. I hear a lot of people talk of being resigned to the fact that as you age you get fat. It doesn’t have to be that way, building a good physique and adding and maintaining your muscle mass will not only help keep you looking young and fit but can have major positive implications for your health and longevity.

Adding muscle and bulking up is a little more complex than just hitting the gym and training hard though. I see a lot of people training day in day out in the gym and achieving very little. Why? well a lot of the reason comes down to diet , Unless your diet is right and you are consuming the right quantities of calories and other macronutrients like Protein , Carbohydrates and good Fats then you will not grow .

While some people find putting on copious amounts of muscle (and fat if the diet is wrong) easy, others find that no matter how much they train and eat muscle gain eludes them.

Below I have put together a training and diet program which will pack muscle on just about anyone if done properly. The diet is based in a 200lb man so please adjust the quantities to fit your starting weight. Please feel free to email advice@boditronics.co.uk for more specific advice.

Mass gainer program

Monday  
Chest:  

Incline dumbbell Press

4 x 6

Incline dumbbell Flyes

2 x 10

Flat Barbell Press

4 x 6

Flat dumbbell flyes

2 x 10
Triceps:  

Parallel Bar Dips

1 x 12, 3 x 8

Rope push downs

3 x 8

Reverse grip push downs

2 x 12
Abs:  

Swiss ball crunches

3 x 15 -20

Hanging leg raises

3 x 12-15
Tuesday  
Legs:  

Barbell Squats

4 x 8-10

Stiff leg dead lifts

1 x 12, 3 x 8

Dumbbell lunges

2 x 10

Seated leg curl

 

Superset with

 

Leg extension

1 x 10, 2 x 8

Standing calf rises

3 x 8
Wednesday  

Rest

 
Thursday  
Shoulders:  

Seated Military Press

1x12, 3x8

Seated Dumbbell Press

3x6

Dumbbell Lat Raise/Front Raise Supersets

2x10/10
Biceps:  

Barbell Curl

3 x 6

Incline Curl

3 x 10

Reverse grip pull ups

3 x 10
Abs:  

Weighted crunches

3 x 10

Wood chops

3 x 12
Friday  
Back:  

Dead lifts

3x 10

Wide Grip pull ups or lat pull downs

3 x 10

Bent over barbell row

3 x 8

Seated Cable Row

3 x 10

Dumbbell Shrugs

4 x 8
Saturday / Sunday  
Rest  

Mass gainer Diet

Awake – 2 x Bulgarin Tribulus caps

Breakfast – 100g Oats, 30g raisins, 1 whole egg and six whites scrambled, 1 serving Profusion mixed with semi skimmed milk, 1 banana

Mid morning -1 serving Mass Attack, Apple

Lunch – 250g Sweet Potato, 150g Chicken breast large salad

Mid Afternoon - 1 serving Mass Attack, hand full of almonds, piece of fruit

Train
PWO - one serving of Profusion mixed with water

Dinner – 250g Salmon Steak, 250g baked Potato and large bowl of steamed Vegetables

30-60mins before pre bed snack – 1 ZMA Complex tab

Pre bed snack - 200g of cottage cheese or quark ( substitute 1 scoop Express whey and skimmed milk as an alternative ) , 2 oat cakes , flax oil and a handful of mixed nuts -- 2 x Bulgarin Tribulus.

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