Bodybuilding.com - Think Out Of The Box Series - Part Two: Powerful Mass Building!

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Did you know?
Anaerobic Exercise is exercise of much higher intensity than aerobic work, which uses up oxygen more quickly than the body can replenish it in the working muscles.

'Workout out of the Week' is going to be showcasing different workouts that are sure to add to your arsenal of techniques and methods in the gym. Check them out right now!

Think Out Of The Box Series - Part Two: Powerful Mass Building!

By: David Gluhareff

Part 1 | Part 2

Two-Week Mass Building Plan

If you are looking for a powerful mass building routine, then you really need to read on! Ahead you will find out how to train big, eat big, supplement big, and recover big! The following routine is one for those seeking some serious muscle gains.

This is not a training routine for the beginner, only the intermediate to advanced. Prepare to battle the weights and your discipline to eat, supplement, and recover big.

Goals:

Train bigger
Eat bigger
Supplement bigger
Recover bigger!

WHAT'S YOUR GOAL?

What Is Your Goal?

Is Your Goal Not Listed?
Click Below To Learn More About Goal Setting.

[ Goal Setting ]

Part 1A: Nutrition
Weeks One, Two, Five, & Six

Recommended Supplements:

supplements Glutamine powder for muscle recovery
Multivitamin/mineral
Protein bars
Protein powder
Creatine

Recommended Groceries:

Protein:

Chicken breasts
Turkey breasts
Flank steak
Canned tuna
Eggs
Lean hamburger

Complex Carbs:

Brown rice
Whole grain bread
Sweet potatoes
Oatmeal
Veggie pasta

Vegetables:

Spinach (leafy in bags and raw to cook)
iceberg and romaine lettuce Asparagus
Broccoli
Cucumbers
Green beans
Lettuce
Tomatoes

Fruits:

Apples
Pears
Bananas
Grapefruit

Extras to add to salad, meats or veggies:

Olive oil (extra virgin)
Balsamic vinegar
Garlic powder
Oregano
Salt substitute
Pepper

To View Grocery Shopping Articles, Click Here.

RELATED ARTICLE

Grocery Shopping For The Bodybuilder!
After reading this article you should be able to determine with precision and accuracy the exact foods you ought to purchase and consume, and know the reason(s) you are purchasing and consuming them.
[ Click here to learn more. ]

Recommended Meal Plan:

Eat your bodyweight in grams of protein throughout the whole day, and double that for the complex carbs.

PROTEIN AND CARB NEEDS CALCULATOR 1

Enter your body weight (in pounds or kilograms) and press "Calculate".

Example: 200 pound man eats 200 grams of protein and 400 grams of carbs throughout the day.

Recommended Meal Plan.

Number Meal Food

Meal 1 Breakfast Oatmeal and egg whites.

Meal 2 Snack Protein bar or protein shake and fruit.

Meal 3 Lunch Meat, complex carb and veggie.

Meal 4 Snack Protein bar or shake and fruit.

Meal 5 Dinner Meat, complex carb and veggie.

Meal 6 Snack Meat and veggies.

Meal 7 Before Bed Shake.

Tips:
Drink lots of water - all day, every day!
Never miss meals!
Do not eat until full!
One cheat day per week!

RELATED ARTICLE

Cheating: Should You Do It?
Incorporate a cheat meal into your plan. Regardless of what kind of cheat day you have, it is necessary. Today I am going to share with you some ways of incorporating the cheat meal. Learn more here!
[ Click here to learn more. ]

Part 1B: Training
Weeks One, Two, Five, & Six

Exercises

Day One - Chest (3 sets x 8-10 reps)

Click Here For A Printable Log Of Day One - Chest.

Day Two - Back And Abs (3 sets x 8-10 reps)

Click Here For A Printable Log Of Day Two - Back And Abs.

Day Three - Rest

Day Four - Legs (3 sets x 8-10 reps)

Click Here For A Printable Log Of Day Four - Legs.

Day Five - Shoulders (3 sets x 8-10 reps)

Click Here For A Printable Log Of Day Five - Shoulders.

Day Six - Rest

Day Seven - Arms (3 sets x 8-10 reps)

Click Here For A Printable Log Of Day Seven - Arms.

Cardio:

Do one of these three cardiovascular activities:

Light intensity treadmill for 20-30 minutes with a longer duration as needed to stay pretty tight, maybe 2-3 times per week.

Light intensity stationary bike for 20-30 minutes with a longer duration as needed to stay pretty tight, maybe 2-3 times per week.

Light intensity elliptical trainer for 20-30 minutes with a longer duration as needed to stay pretty tight, maybe 2-3 times per week.

Recovery:

Make sure to get at least 8 hours of sleep per night. Take naps for one hour and a half each day if possible! No late night partying! Your muscles grow when you rest and recover; so do not forget to chill!

Part 2A: Nutrition
Weeks Three, Four, Seven, & Eight

Recommended Groceries:

Protein:

Chicken breasts
Turkey breasts
Canned tuna
Eggs

Complex Carbs:

Brown rice
Whole grain bread
Sweet potatoes
Oatmeal

Vegetables:

Broccoli
Spinach (leafy in bags and raw to cook)
Asparagus
Cucumbers
Green beans
Lettuce
Tomatoes

pears Fruits:

Apples
Pears
Bananas
Grapefruit

Extras:

Olive oil (extra virgin)
Balsamic vinegar
Garlic powder
Oregano
Salt substitute
Pepper

Recommended Meal Plan

Same as part one - except for adding ½ gram protein per pound of bodyweight. Eat your bodyweight in gram and a half of protein throughout the whole day, and keep the complex carbs at two grams per pound of bodyweight.

PROTEIN AND CARB NEEDS CALCULATOR 2

Enter your body weight (in pounds or kilograms) and press "Calculate".

Example: 200 pound man eats 300 grams of protein and 400 grams of carbs throughout the day.

Recommended Meal Plan.

Number Meal Food

Meal 1 Breakfast Oatmeal and egg whites.

Meal 2 Snack Protein bar or protein shake and fruit

Meal 3 Lunch Meat, complex carb and veggie

Meal 4 Snack Protein bar or shake and fruit

Meal 5 Dinner Meat, complex carb and veggie

Meal 6 Snack Meat and veggies

Meal 7 Before Bed Shake

Tips:
Drink lots of water - all day, every day!
Never miss meals!
Do not eat until full!
Only one cheat day per week!

To View More Mass Gain Diet Articles, Click Here.

Part 2B: Training
Weeks Three, Four, Seven, & Eight

Exercises

Day One - Chest (4 sets x 6-8 reps)

Click Here For A Printable Log Of Day One - Chest.

Day Two - Back And Abs (4 sets x 6-8 reps)

One-Arm Dumbbell Rows
Wide-Grip To The Front Lat Pulldowns
Pullover Machine
Low-Back Machine
Hanging Knee Raises With Dumbbell Between Feet For Abs

Click Here For A Printable Log Of Day Two - Back And Abs.

Day Three - Rest

Day Four - Legs (4 sets x 6-8 reps)

Sumo Deadlifts

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Sumo Deadlifts.

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Sumo Deadlifts
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MPEG (1.94 MB)

Click Here For A Printable Log Of Day Four - Legs.

Day Five - Shoulders (4 sets x 6-8 reps)

Barbell Military Presses To The Front
Barbell Military Presses Behind The Neck
Barbell Upright Rows (Hands Shoulder Width)

Click Here For A Printable Log Of Day Five - Shoulders.

Day Six - Rest

Day Seven - Arms (4 sets x 6-8 reps)

Click Here For A Printable Log Of Day Seven - Arms.

Cardio:

(Same as part one.)

Recovery:

Make sure to get at least 8 hours of sleep per night. Take naps for one hour and a half each day if possible! No late night partying! Do not drink much alcohol while using the supplements for this eight-week plan! Your muscles grow when you rest and recover; so do not forget to chill!

Conclusion

Good luck and never give up! Let me know how much muscle you gain, and email me with any questions at dlg7044@yahoo.com.

To View More Mass Gain Program Articles, Click Here.

Part 1 | Part 2

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