Guide To Build Mass This Winter – Follow a guide – Momentum Project
It really depends on where you live. But maybe where you live winter never really feels like winter. But whether you worry about blizzards, or palm trees swaying in the wind outside, winter is always a time to buckle down and get very serious about building mass. Winter months are about the time bodies begin to pack on an extra layer of adipose with the changing seasons.
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Understand that not everyone is the same, easy gainers will, of course, pack on mass easy. But with fat that accompanies it if they don’t watch their diets. So we will start off by discussing a good diet program that can build mass without building the fat.
Normally we think about the lifting program before we even think about how to sustain that kind of lifting and turn it into muscle. Remember that it takes food to gain mass – not just heavy weight. That’s positive nitrogen balance from additional protein, and strength and energy from additonal calories.
Add 500 calories to your diet every other week until you reach you caloric goal. You should be starting out doing this in November. That means you plan different shopping lists: replace white meat chicken with dark meat thighs, add additional clean carbs, such as sweet potatoes, regular potatoes and more oatmeal in the morning.
You also will want to add an MCT oil or fish or flax oil. Fat is the twice as calorie dense as carbs or proteins, so adding additional there from nuts, seeds, oils, and additional eggs or heavier dairy is a no brainer. Plan shopping lists to include these foods and make lists of how you’ll eat. Also as always make sure you have a great whey isolate.
For the begining of a mass cycle in winter, I would recommend four weeks of the “Test is Best Stack” you can get it at PrimalMuscle.com. For the final phase, from winter to spring I recommend at least 4-8 weeks of the “Bench Freak Stack” that you can find at PrimalMuscle.com. This stack will take you well into May and prepare your body for competition, while keeping your winter mass gains.
Even though a great diet will really help with your workouts, supplements will help you take it to the next level. Some people go straight for steroids but for those who don’t want to take the long hard road the steroid alternatives that I talked about will give you results very close to steroids without the problems steroids have.
Your first phase should focus on going heacy on compound movements. Use bench press, squatm deadlifts, and rows and any other multi-joint movement that can take maximum lifts and weights, while improving more than one joint and muscle surface. You should be doing slight amounts of cardiovascular exercises to unwind after workouts and minimize soreness.
Your second phase should be to add in some kind of specialized training, such as German Volume Trainging program or something that will take you through an eight or 10 week cycle of hard hitting intense work that can then be left and replaced by compound movement training again.
Your third phase is compound movements completed by specialty training that caters to your weaknesses. If you see that you triceps are weak and your traps don’t really round out an otherwise stellar, thick upper body, you should focus solely on Close-grip bench press, deadlifts, and shrugs.
Your fourth phase should be super intense half body workouts four times a week, to train the upper body and lower body twice per week. I would suggest that you take as much time in between workouts on weaker body halves to ensure you can go super heavy. For example: If legs are what is lacking, do lower body workouts on Mondays and Thursdays, or Mondays and Fridays.
Begin to raise rep ranges to turn up the heat on intensity. Do drop sets, super sets, sets to failure. Alternate frenetic high intensity days that are marked by maximum intensity derived from weight and include rep ranges of your heaviest for three or four. Instead of doing carido, walk three times a week for 30 minutes. This will ensure you recover faster and that your muscles and joints remain flexible and supple.
By the time April and May roll around, you’ll be well on your way to showing off incredible gains and bringing yourself to the ready point of pre-context diet. But this time it will have been a lot more gradual fat loss, while benefiting from your winter gains.