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Initial Program to Gain Muscle Mass

March 12, 2013 - By Mathieu Rousseau

Temps de lecture 3 minutes

You are starting to train, and would like to increase your muscle mass? This program to gain muscle mass will help you start on the right foot!

This less-than-one-hour training program is designed for beginner weightlifters. To get optimal results when gaining mass, aim for at least 3 sessions a week, and leave 24 hours of rest between each. Do not forget that nutrition plays an essential role in gaining muscle mass. To do so, I recommend you make an appointment with a nutritionist who will be able to give you advice on which foods to prefer and in what quantity.

Description of the training program

  • Warm-up: 8 to 10 minutes of low-intensity cardio
  • Exercises: 1 to 4, perform 3 sets of 10 repetitions. 5 to 7, perform 1 to 2 sets of 10 repetitions
  • Pause between sets: 60 to 90 seconds
  • Tempo (execution speed) : 2-0-4 (2 time units to lift the weight, 0 time unit to rest, 4 time units to lower the weight)
  • Complete the program by adding 1 to 2 abs exercises

Exercise 1: Leg press

Target area: Legs
Accessories: Keiser machine
How many: Perform 3 sets of 10 repetitions
Execution: Adjust the seat in order to get an angle slightly wider than 90 degrees at the knees (A). Perform a complete extension of the legs without locking your knees (B). Come back to the initial position of 90 degrees at the knees.

Extension des membres inferieurs

Exercise 2: Alternate lunges

Target area: Legs
Accessories: Barbell
How many: Perform 3 sets of 10 repetitions for each side, for a total of 20 alternated repetitions
Execution: With the barbell behind your neck and on top of your shoulders, and your feet at shoulders width (A), make a step forward so as to get a 90 degrees angle at the knee without it going further than the toes (B). Come back to initial position, and repeat on the opposite side.

Fentes avant

Exercise 3: Latbar pulldown

Target area: Back
How many: Perform 3 sets of 10 repetitions
Execution: Adjust the seat so as to make your arms parallel to the ground when holding the handles (B). Adjust the chest pad so that the handles are slightly out of reach (at the tips of your fingers). Pull down with your arms, squeezing your shoulder blades together at the end of the contraction. Come back to initial position (A).


Exercise 4: Bench press

Target area: Pectorals
Accessories: Barbell
How many: Perform 3 sets of 10 repetitions
Execution: Lie on your back with your eyes under the bar and your feet on the bench,and hold the bar at double shoulders width. Bend your arms to bring the bar down 1 cm away from your chest while keeping your elbows wide (A). Perform a complete extension, without locking your elbows (B).

Developpe couche

Exercise 5: Shoulder press

Target area: Shoulders
How many: Perform 2 sets of 10 repetitions
Execution: Adjust the seat so that the handles are slightly higher than your shoulders (A). Perform a vertical arm extension without locking the elbows (B), and come back down until the handles are beside your ears.

extension verticale

Exercise 6: Bicep curl

Target area: Biceps
Accessories: Barbell
How many: Perform 1 to 2 sets of 10 repetitions
Execution: Adjust the seat so that your triceps are pushed firmly against the pad (A). Perform the eccentric part of the flexion until your forearms are perpendicular to the ground (B), and come back to a complete extension without locking your elbows.

flexion avant bras

Exercise 7: Overhead dumbbell extension

Target area: Triceps
: Dumbbell
How many
: Perform 1 to 2 sets of 10 repetitions
: Stand with your back straight, and a dumbbell in both of your hands behind your head (A). Perform a complete arm extension without locking your elbows (B). Lower the dumbbell back to initial position, and repeat. Keep your elbows close to your ears.

Extension avant-bras

Initial Program to Gain Muscle Mass is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2013

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