WebDec 4, 2024 · If you really want to gain mass and make continuous gains it’s important to change up your workout program on a regular basis. This is called periodization. Here’s an example of a way you can use the training splits above for periodization in your workouts: Weeks 1-3: 4-day training split Weeks 4-6: 5-day training split WebWhen mass gain is the goal, aim to consume about 20 calories per pound of body weight each day (about 3,600 calories for a 180-pound guy). If you find that 20 calories per pound packs on mass and fat, drop to 16–18 …
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WebMay 8, 2024 · "Hitting isolated body parts 1-2 times a week with at least two days of rest in between gives muscles more time to repair and rebuild." 100% Whey Protein Isolate, 2 Lbs. 100% Whey Protein Isolate For Supporting Muscle Growth 6. Slow Down Your Rep Speed The tempo at which you lift and lower the weights can affect the outcome of your workout. WebApr 11, 2024 · Compound exercises work for multiple muscle groups simultaneously, helping you build more muscle in less time. Examples include the squat, deadlift, bench press, and pull-up. 4. martincova tenis
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