Basic mass training program – how to quickly bulk up?

In order to bulk up quickly, it is important to focus your efforts on what really works – that is, on the basic training program. In turn, the basic program for mass is any program for the gym, which involves performing multi-joint strength exercises with maximum weights, a limited number of approaches, and a fairly low number of repetitions (from 3 to 6).

The basic training program described below is a barbell lifting program aimed at increasing strength. If the strength of the muscles increases, then along with proper nutrition, the volume of the muscle fiber will also begin to increase. In other words, doing a basic program and following a hypercaloric diet for muscle growth will help you quickly bulk up and gain mass.

With consistent adherence to the tips below, you can build 5-7 kg of quality muscle in the first 6-8 weeks of the basic training program. However, it is extremely important to follow the basic rules of the program and train for hypertrophy (that is, completely abandon isolation exercises), as well as pay special attention to your nutrition.

What is the basic training program?

The basic training program is a mass-gaining program based on working out all the major muscle groups in one short workout. As exercises, it is recommended to use multi-joint basic exercises – it is believed that they have the strongest effect on increasing hormonal levels and increasing testosterone production in the body. Which ultimately helps build muscle.

This program involves three short (no more than 45-50 minutes), but intense workouts per week, as well as enhanced nutrition (at least 3500-4000 kcal per day). Remember that it is high-calorie nutrition that is the most important component of bulking and muscle growth – without additional calories, the body will not be able to physically build muscle even when taking expensive sports nutrition.

The Program

The basic training program was described in a book written by Bill Star, Olympic weightlifting champion. In his experience, muscle hypertrophy is best affected by compound exercises performed in 4-6 sets of 4-6 reps and increasing the load in each set. For simplicity, he recommended 5 sets of 5 repetitions of each exercise, hence the alternative name of the program – “5×5”.

Training in the gym according to the basic program is held every three days, alternating in a checkerboard pattern: Monday – workout A, Thursday – workout B, Sunday – A, Wednesday – B, Saturday – A. If you want to work out according to the more familiar “Monday , Wednesday, Friday”, make sure that the time between workouts is at least 48-55 hours.

Workout A:

Exercise	Sets	Reps
Barbell Squat	3	4 – 6
Bench Press	3	4 – 6
Deadlift	1	4 – 6

Workout B:

Exercise	Sets	Reps
Barbell Squat	3	4 – 6
Standing Barbell Press	3	4 – 6
Barbell Rows	3	4 – 6

Why so little exercise?

The reason for using only five strength exercises is that they teach the muscles to work in combination. The classic basic mass program is not recommended to replace barbell squats with leg presses in a machine or supplement the program with exercises for the abs or biceps. The reason is indicated above – the program was developed for lifters training with a barbell.

However, remember that at first it is important to learn how to perform the exercises correctly – even the slightest technique errors can lead to injury. That is why newcomers to the gym either need to train with a personal trainer, or stick to a simplified training program and average working weights. Start with medium weight and 4-5 working sets of 8-10 reps, gradually working up to 3 sets of 4-6 reps.

The advantages of the basic mass program

First, doing a basic exercise program creates an athletic posture. Second, it increases testosterone. Thirdly, the processes of muscle growth are launched. It is important to bring the body to the limit of physical capabilities so that it wants to expand this limit – the last repetition of the exercise should be given with great difficulty, leaving no strength. In hypertrophy, this technique is called “training to failure.“

In addition, performing multi-joint basic exercises with high working weights and low reps recruits a fast type of muscle fiber. Such training activates the work of the nervous system and increases the production of hormones (primarily testosterone and growth hormone), which are important for the rapid growth of muscles. Read more about muscle growth in our article “What makes muscles grow?”

Mass gain during training

For most beginners (especially ectomorphs prone to thinness ), muscle energy depots are very limited, and after washing out glycogen stores with excessive training, there is literally no energy left in the body for the synthesis of new muscle tissue. The basic program does not require large energy depots, it requires full return in a short and high-intensity workout.

Unlike training with a large number of different exercises and a high number of repetitions (which is how beginners usually pump muscles), the basic program primarily affects the growth of the muscle fiber itself, and not the sarcoplasm. In addition, due to the processes of hypertrophy, the structure of the fiber becomes denser and more elastic – as a result of which the very “steel muscles” are formed.

Basic mass program – why does it work?

Generally, when doing high-rep exercises (e.g., 10-15), the main source of energy for the body to work is glycogen (i.e., carbohydrate stores in the muscles) – while with a low-rep base training program, which implies a low number of repetitions, the body uses energy first ATP and creatine phosphate before switching to the aforementioned glycogen.

This is extremely important, since for beginners, the capacity of muscle energy depots is usually quite limited – having spent all the glycogen stores on a long and exhausting workout in the gym, the body simply does not have the strength for full recovery and subsequent muscle growth. That is why it is so difficult for beginners to gain weight – especially without exceeding the daily calorie intake by 20-25%.

The importance of warm-up exercises

Before starting strength training, a warm-up must be carried out – light cardio for 5-10 minutes. To warm up, it is enough to go into the fat-burning pulse zone. Then, to prepare the ligaments, all three exercises of the current day are performed in a circular mode, however, with an average working weight and 10-12 repetitions. Only after this is it allowed to move on to the main basic exercises of the program.

Rest between sets of strength exercises – 60-90 seconds. Break between exercises – 2-3 minutes. The total duration of the training is no more than 45-50 minutes. If you feel that you still have a lot of energy left at the end, this means that you did not complete the workout, and it’s time to increase the barbell weight. At the same time, we remind you that a large working weight implies working with a partner or trainer.

A basic mass training program using key multi-joint exercises is the best way to build muscle fast. Subject to the rules of the program and the correct technique for performing exercises, even a beginner with average genetics is able to build 5-7 kg of lean muscle – however, training is strongly recommended to be performed under the supervision of an experienced personal trainer.