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Mass Gain Training Programme

The most effective road to take when trying to pack on epic size is a German Volume style training approach. The following programme is a 4-day a week programme which has been created to make sure you are able to put on some significant size.


Supplement Recommendations

The most important thing to keep in mind during this phase is that rest and recovery is important. Additionally, you need to get in a lot of calories, so make sure you eat a lot as well.

In terms of supplementation, the following is what you will need. 

Must Have:

Optional:


Terminology Explained

  • DB: Dumbbell
  • BB: Barbell
  • Reps: The number of times you perform the full movement of any given exercise. Example: If you do 12 dumbbell bicep curls per arm, you've done 12 reps.
  • Sets: The number of times you complete a set amount of reps of an exercise. Example: if you're looking to complete 4 sets of 12 reps of dumbbell bicep curls, you will complete 12 reps (that's 1 set), rest, complete 12 more reps (that's 2 sets), rest again, and carry on in this fashion until you complete 4 sets.
  • Tempo: The speed (in seconds) at which you perform each phase of any given movement. There are 4 phases: eccentric phase (lowering the weight), 1st pause (the pause at the bottom of the movement once you've lowered the weight), concentric phase (lifting the weight), second pause (the pause at the top of the movement once you've lifted the weight.) In practice, a 2-0-1-0 tempo squat for 12 reps means this: Take 2 seconds to slowly lower the weight / squat down, do not pause at the bottom, take 1 second to lift the weight / stand back up, do not pause at the top, repeat this for 11 more reps.
  • Rest: The time (in seconds) for which you should rest after completing a set of any given exercise, before starting the next set or the next exercise in your programme.