The Most Effective Mass Building Workout

Lazar Angelov
Lazar Angelov
Fitness Model
mass building workout

Build lean muscle with this workout and by using these tips!

Let’s be honest. Knowing exactly how to effectively build muscle mass is probably the dream of every man out there. Every man I know wants to look like a fitness model and have wide shoulders, a V-shaped back, strong arms and legs, and, of course, a six-pack.


Are you among those people? Because if you are looking for a way to build an amazing physique, then you’ve come to the right place.


You see, now is the perfect time to build the desired summer body. Going to the gym is like the best escape from the cold weather. In other words, winter is the right time to bulk up and prepare yourself for the summer season.


And right now I have only one important question for you. Are you ready to crush your goal?




Let me show you how to pack on serious muscle mass.

Building Muscle Mass. But How Exactly?

A lot of people think bulking up means training hard in the gym and eating everything in sight but that’s completely wrong!


The very first thing you need to do is find the workout program that works best for you. I got you covered here. Below you can find the most effective mass building workout.


The second thing you must change is your lifestyle and eating habits.  You cannot expect to build muscle mass while eating sweets and chocolate every other day, right? You need a healthy meal plan. But more on that later.


If you are looking for an effective way to bulk up and gain muscle, I suggest you keep on reading.

Mass Building Workout

Whether you are a beginner, intermediate, or an advanced, you should give the below-mentioned workout program a try. Trust me, it works. You will gain a high amount of strength and muscle mass in no time just by doing the following exercises.


Let’s see the game-changing mass building workout program.


Day 1: Chest and Abschest and abs

Dumbbell Crunch
Dumbbell Flyes
Incline Dumbbell Press
Kneeling Cable Crunches
Hanging Leg Raise

Day 2: Legs

Barbell Squat
Dumbbell Lunges
Leg Press
Leg Extensions

Standing Calf Raises

Day 3: Rest Day

Day 4:  Back And Shoulders

back and shoulders

Bent Over Barbell Row
Wide-Grip Lat Pulldown
Seated Cable Rows
Dumbbell Shoulder Press
Front Dumbbell Raise
Side Lateral Raise
Reverse Machine Flyes

Day 5: Biceps and Triceps
biceps and triceps

Barbell Curl
Hammer Curls
Standing Biceps Cable Curl
Close-Grip Barbell Bench Press

Seated Triceps Press
Cable Rope Overhead Triceps Extension

Day 6: Rest Day

Day 7: Rest Day

Alright, you are almost ready to hit the gym. My goal was to write a short article but… There is one more thing I would like to share with you guys.


Doing these exercises every day is not enough. You must know how to properly perform every single exercise. Otherwise, you might not only not see a change in your body but you might injure yourself.  I suggest you keep on reading to learn some useful mass building tips.

Useful Mass Building Tips

When going to the gym, you will most definitely see many fitness enthusiasts who do the exercises the wrong way. Either their posture is bad, or they are lifting the exact same weight for the past one year…

No wonder they can’t gain muscle mass and see even the slightest sign of body transformation. Luckily, the following rules will help YOU bulk up the right way.

Tip #1: Carbs, Protein, and Fats

Include carbs, protein, and fats in your diet if you want to build muscle mass. Your body needs protein to rebuild and repair your muscles into bigger and stronger ones. On the other hand, carbs and fats will help you build muscle much easier.

Tip #2: Foods High in Omega-3

Salmon, caviar, chia seeds, walnuts, and oysters are great examples of foods rich in omega-3. They have various benefits for your body and brain. The recommended minimum daily amount is 250 mg of omega-3s. However, it highly depends on your weight and daily activity.

Tips #3: Progressive Overload

You cannot expect your muscles to grow when you do the same exact workout with the same exact weight, sets, and repetitions. You need to challenge your body strength. Once you are able to lift the given weight for the number of sets and reps, only then should you increase the weight.

Tips #4: The Same Weight For Each Set

This one is more as a clarification to the previous tip. However, I’ve seen a lot of people change the weight they use for each set. Trust me, you don’t need to do this. Instead, make sure you use the same weight each set. You can add more weight when you feel ready.

Tips #5: Rest

Give your body enough time to rest and recover properly from strength training. Your goal is to build muscle mass, right? Well, rest plays a key role. That’s how your muscles get stronger. However, if you don’t give your muscles enough downtime, you might slow your progress.


Here’s the bottom line:


The above-mentioned mass building workout will help you bulk up in no time. However, you should keep in mind that you need to switch programs from time to time if you want to improve your appearance. Make sure you don’t follow the same workout program for a year or two without even progressively adding weight. Every workout can and should be changed after getting used to it. For now, make sure you stick up to the above-mentioned workout program to successfully build muscle mass.


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