| u are looking to become bigger, you need to train big. | | | | you have, the less intensity there is, and vice versa. If |
| You should train 3-5 times a week and keep your | | | | you are training high intensity, you would likely be doing |
| work out sessions as short as possible. Try to not let | | | | 6-10 reps and 5-8 sets per body part. (More sets may |
| them run over an hour. Try to only work out on one | | | | be needed for the bigger muscles while less are |
| muscle group per week or every 5 days. Never do | | | | needed for the samller ones) |
| two larger muscle groups while working out on the | | | | What is the sense of working out without a equally |
| same day. The bigger muscle groups consist of your | | | | balanced diet to fit your lifestyle? |
| chest, back, and upper legs. Here is a idea of how to | | | | Nutrition: The majority of younger aged people have |
| schedule your week: | | | | very fast metabolism. |
| 3 Day Week: | | | | Being young most of you probably have fast |
| Monday: Chest, triceps, calves | | | | metabolisms. If you are looking to gain mass, then here |
| Wednesday: Back, biceps, shoulders | | | | is the key word: EAT! Eat, and do a lot of it. At least |
| Friday: Thighs | | | | every 2 hours if you are able to and at least a total of |
| 4 Day Week: | | | | 6 meals a day. Each meal you eat should contain |
| Monday: Chest, calves | | | | approximately 17% of your daily intake requirements |
| Tuesday: Back, triceps | | | | for protein and carbs. So, here’s what you |
| Thursday: Thighs | | | | have to do to gain mass: EAT. We’re talking |
| Friday: Shoulders, biceps | | | | every 2 hours if possible, but at least 6 meals a day. |
| 5 Day Week: | | | | Each meal should contain about 17% of your daily |
| Monday: Chest | | | | requirements for protein and carbs. If you are really |
| Tuesday: Back | | | | serious about bulking up you should do more research |
| Wednesday: Thighs | | | | to create your perfect eating schedule to gain the |
| Friday: Shoulders | | | | correct amount of mass to bulk. |
| Saturday: Arms | | | | Some people also use protein shakes (Ie. Whey) while |
| In the previous example schedules, you may have | | | | they are working out because it is meant to help you |
| noticed that no 2 large muscle groups were done on | | | | bulk up and many people find that getting a lot of |
| the same day. While excersizing, do bulk movements. | | | | protein is key to bulking up but just eating more may |
| Like bench press, shoulder press, rows, squats, and | | | | do the trick for some people. Not everyone is meant |
| deadlifts to start off your workout. Make sure you do | | | | to bulk up, depending on your body shape you may be |
| your biggest muscle first also. As far as volume and | | | | better off to cut instead. Just think if that is what you |
| intensity goes, they are very related. The more volume | | | | want to look like or not. |