With more and more people now taking much more of an interest in health and fitness, particularly bodybuilding and resistance training, it’s no wonder why we’re seeing more and more fadded routines being churned out every single week. These routines, for the most part at least, are not practical, they aren’t enjoyable, and they therefore aren’t effective. People looking to pile on the pounds and really ramp up their muscle mass percentages, will need to ensure that follow the right mass building diet and a mass building workout to really see the benefits, and that is where people tend to struggle. It’s all well and good changing your diet for a few days, and forcing yourself down to the gym several days in a row, but after a while, peoples’ willpower begins to waver and they find themselves struggling for motivation and inspiration. When looking for inspiration, it’s best to look for role models who inspire you to better yourself, who are willing to put in the hard work themselves. Dwayne ‘The Rock’ Johnson, for example, is a prime example of this.
Beside Dwayne Johnson steroids use, The full-time Hollywood megastar, and part-time WWE wrestler, stands around 6,4 inches tall, and weighs in at around 260lbs of solid muscle. He is currently in the best shape of his life, jacked out of his mind, and if you’d like to emulate him, it’s your lucky day as we’ll be sharing his mass building workout routine with you right now, plus we’ll be taking a look at a few mass building diet tips you may wish to follow.
Day 1: Shoulders
Dumbbell lateral raises, supersetted with dumbbell front raises – 3 sets of 8 reps for both exercises
Seated shoulder press machine – 3 sets of 21 reps
Rear deltoid cable raises – 5 sets of 12, 10, 8, 6, 4 reps
Hammer strength shrugs – 5 sets of 12, 10, 8, 6, 4 reps
Four way neck machine – 4 sets of 12 reps
Day 2: Back
Close grip lat pull-downs – 5 sets of 12, 10, 8, 6, 4 reps
Wide grip lat pull-downs – 5 sets of 12, 10, 8, 6, 4 reps
Back extensions – 4 sets of 15, 15, 12, 12 reps
One arm seated row machine – 4 sets of 12 reps
Day 3: Legs
Smith machine lunge –4 sets of 8 reps per leg
Leg press machine – 4 sets of 25, 20, 18, 16 reps
Standing calf raises – 6 sets of 16 reps
Lying leg curl – 4 sets of 12, 10, 8, 6 reps
*Drop set the final set of each exercise
Day 4: Arms
Alternate dumbbell curls – 5 sets of 12, 10, 8, 6, 4 reps
Preacher machine curls – 6 sets of 12, 10, 8, 6, 21, 21
Cable triceps extensions – 5 sets of 12, 10, 8, 6, 20
Overhead cable extensions – 4 sets of 12, 10, 8, 20
One arm reverse grip triceps extensions – 2 sets of 15 reps
Day 5: Chest
Incline dumbbell press – 5 sets of 12, 10, 8, 6, 4 reps
Dumbbell bench presses – 5 sets of 12, 10, 8, 6, 4 reps
Cable crossovers supersetted with push ups – 4 sets of 12 reps
*Train abs twice per week.
Mass building diet tips – Now that we have the ultimate mass building workout routine to follow, it’s now time to take a look at a few handy mass building diet tips as well, to really get those pounds stacked onto your frame. Take a look…
Mass gaining supplements – As you’re looking to gain mass, as well as following a mass gaining workout, you will also need to ensure you’re getting enough calories, protein, and various other nutrients into your system in order for you to grow. Mass gaining supplements are ideal as one shake can ramp up your protein and caloric intake a great deal, which in turn will help to prevent muscle catabolism. Just be careful as mass gainers can also cause you to gain body fat if you go too high on the calories.
Aim for 2 grams of protein per pound of bodyweight – Protein is vital for anybody trying to build muscle, and experts have found that optimally, when it comes to mass gaining, ideally you should consume around 2 grams of protein for every pound that you weigh. So, if you weigh 200 pounds, you should be aiming for 400 grams of protein each day. Make sure you split this up evenly throughout the day, generally aiming for around 35 – 40g of protein per meal.
Don’t forget your carbs – When gaining mass, carbohydrates are your best friend as not only do they help increase calories, they also provide substantial amounts of energy which is required to get you through your gruelling workouts in the gym. Stick with complex carbohydrates such as: potatoes, brown rice, wholegrain pasta, sweet potato, and oatmeal.
Stay hydrated – Another very important mass gaining diet tip that many people forget to follow, is to ensure you stay hydrated by drinking enough water. Forget about diet sodas packed full of chemicals, or full sugar, sodas and fruit juices, it’s water you want, and plenty of it. Water keeps you hydrated, it hydrates the muscles, it increases energy levels, it improves mental clarity, it helps prevent lactic acid build up, and it even helps to increase the metabolism as well.
Always drink a post-workout shake – After you exercise, your muscles are anabolically primed for optimal nutrient absorption, which basically means that they can absorb more nutrients as their glycogen stores are empty. The more you can get into them, the more growth you can expect. Whey protein powder mixed with water is ideal, as water is absorbed quicker than milk. Add a scoop of dextrose to spike insulin levels, as well as an amino acid or two, and you can immediately kick-start the post-workout recovery process after your workout.