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How to Gain Mass Fast: 16-Week Quick Workout Program

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How to Gain Mass Fast: 16-Week Quick Workout Program

Table of Contents

Feel intimidated by all the muscular guys and girls around, and you itch to be like them? You are impressed by their well-defined and sturdy bodies, but you don't want to admit it until you have one just like them! If that's the case, consider yourself lucky because we will introduce a specially customized plan for newbies just like you.

A muscular silhouette is very appealing and for the right reasons too. Muscle is not just good for showing off; it's also important for health. A muscular body is fit, smart, strong, and healthy. Muscle mass helps you keep the fat levels low, burn more calories, stabilize hormones, support joints, and stay active throughout your life. 

Building muscle and gaining mass is not rocket science, and it's not going to take a special person to do it. If you want it, you can start any day, anytime, and ace it. 

So, here goes a plan to help you start a sustainable muscle-building/strength training routine. It is a specially crafted plan that helps you every step of the way, from the start to the very end.

7 Remarkable Benefits of Strength Training and Muscle

Why such a rush about building muscles? Well, if you are young and spend your days chilling out with friends, eating your favorite foods, and surfing online, then you may not have the appetite for muscle building so much. 

However, this lack of interest will vanish as soon as you know about the tremendous benefits of muscle building. We are listing some of the most important ones here:

1. Muscle Helps Manage Blood Sugar

A muscular body is not just very attractive; it's a lot healthier. With more muscle in your body, you can better manage your metabolism and control your blood sugar with boosted insulin sensitivity. 

Muscle cells use sugars and carbs in the body for a quick dose of energy during and after a workout. All the extra sugar/carbs are used up when you train with weights, which helps control excess sugar perfectly.

This is the natural and the best way of controlling blood sugar. Hit the gym: say goodbye to the medicines. 

2. Muscle Builds Strength and Stamina

A muscular body is strong and not just visibly. Muscle is stronger than fat, more resilient, and has more endurance. With resistance training with weights or bands, your body gradually builds muscle, strength, endurance, and resilience. Your body learns to take up challenges and beat them regularly as you train at intervals. 

3. Muscle Supports Your Joints

Muscles are great for all those facing joint issues, and we know from experience that more and more people are facing joint pain and flexibility. 

This can be related to our lack of activity in the wake of technology. 

Our muscles are attached to our joints through tendons and play an important role in joint stability and swift movement. This is particularly true about shoulder and knee joints. If you want to care for your joints, build more muscles.

4. Building Muscle Builds Bone Too

Building muscle will lead to various amazing effects on the body. It's not just about strength and a sturdy silhouette; with strong muscles, you get strong bones too. So, move some weights and strengthen more than just muscles.

Muscle-building benefits are overwhelming and so impressive that you can hardly hold yourself back. 

5. Muscle Helps You Control Body Fat

Muscle reduces body fat because, during exertion and activity, fat is burned for energy. Your body fat levels go down automatically as muscle mass increases, and that's great news for all. The muscular body also loses more calories in its rest position. Muscle needs more energy for maintenance, so muscular people burn more calories and fat for energy even out of the gym. 

6. Muscle May Change Your Emotional State

A muscular body is not just physically stronger; it is also more stable emotionally. The optimal hormonal balance with muscles will help you regulate your emotions better.

7. Muscle Makes You More Self-Confident

Last on our list is the benefit that will motivate you more than anything else, and that's higher self-confidence. You will be so positive about yourself and so confident about your appearance that you will do anything to be that way. 

Confidence, appreciation, and a positive self-image are irresistible. You will love yourself and be sure about your appearance. You will never want to lose muscle after this! 

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Workout Summary

Main Goal

Build Muscle

Workout Type

Full Body

Training Level

Beginner

Program Duration

16 Weeks

Days Per Week

3

Time Per Workout

45-60 Minutes

Equipment Required

Barbell, Bodyweight, Cables, Dumbbells, EZ Bar

Target Gender

Male & Female

Recommended Supps

Creatine Monohydrate

Whey Protein

Workout Description

This is a complete guide for those trying their hand at muscle building for the first time. It is specially tailored, keeping in mind the specific needs of beginners. The program doesn't focus only on getting you to the limits of exhaustion: it's a very thoughtful program that aims at facilitating you every step of the way to building a strong and sturdy body.

It will seem too overwhelming and stressful when you start gym or strength training. The routine, stress, exhaustion, and discipline may weigh heavy on you, and you may leave strength training soon. This is why this customized mass gain program is designed to get you into the habit of training, first of all. Maximization or mass gain comes later in the second and third sections. 

The program schedules and workouts are planned because newcomers will behave differently during strength training. 

16 Week Quick-Start Workout Program

The plan is divided into three different stages, and each stage has a distinct purpose. The workout schedule is designed considering that the body needs to adapt to the exercise and resistance, and then the actual muscle-building process will start. 

Stage 1: Neuromuscular Adaptation

Day 1 - Workout A

Day 2 - Rest

Day 3 - Rest

Day 4 - Workout A

Day 5 - Rest

Day 6 - Rest

Day 7 – Rest

Workout A

Exercise

Sets

Reps

Squats Pulses

2

10

Bench Press

2

10

Stiff Leg Deadlift

2

10

Barbell Bent-Over Rows

2

10

Military Press

2

10

Skullcrushers

2

10

Dumbbell Curls

2

10

Seated Calf Raises

2

10

Sit-Ups

2

10

The first four weeks make up the first stage of the program. 

This is the relaxed stage. You will only be gearing up at this stage. Workout days are just two, and the rest is all about relaxation.

The goal at this stage is to slowly let your body feel adaptation and internalize the training schedule. You must not miss workouts. Your body is being trained for exhaustion and discipline. At the end of this stage, if you stay true to the schedule, you should have gotten used to working your muscles twice a week and increasing weight gradually.

There is no rush at this stage: you should focus on learning the right way of doing an exercise, the right posture, and angles. You should already be comfortable with most postures at the end of this stage. Steadily make up your mind about muscle building at this stage.

Related Article: Must-Read Workout Tips for Beginner

Stage 2: Conditioning & Building

Day 1 - Workout A

Day 2 - Rest

Day 3 - Workout B

Day 4 - Rest

Day 5 - Workout C

Day 6 - Rest

Day 7 – Rest

Workout A

Exercise

Sets

Reps

Squats Pulses

3

10

Bench Press

3

10

Leg Curls

3

10

Barbell Bent-Over Rows

3

10

Military Press

3

10

Skullcrushers

3

10

EZ Bar Preacher Curls

3

10

Seated Calf Raises

3

10

Sit-Ups

3

10-25

Workout B

Exercise

Sets

Reps

Stiff Leg Deadlift

3

10

Leg Press

3

10

Dumbbell Flys

3

10

Pull-Ups or Lat Pull Down

3

10

Bent-Over Reverse Dumbbell Fly

3

10

Dips

3

10

Hammer Curls

3

10

Dumbbell Shrugs

3

10

Dumbbell Side Bends

3

10

Workout C

Exercise

Sets

Reps

Squats Pulses

3

10

Incline Dumbbell Bench Press

3

10

Leg Curls

3

10

One Arm Dumbbell Row

3

10

Seated Arnold Press

3

10

Cable Tricep Extensions

3

10

Dumbbell Curls

3

10

Standing Calf Raises

3

10

Plank

3

60 sec

This is the middle stage. You will gradually add to weights, sets, and reps during these four weeks. 

This is not the final stage, so you do not want to train for muscle failure. Rather gradually increase strength and stamina by upgrading your reps and sets. 

You will add an extra day to your workout routine at this stage. You will be hitting the gym thrice a week now. 

By now, you should be able to feel the newly built strength and endurance in your muscles. 

Stage 3: Maximizing Beginner Gains

Day 1 - Workout A

Day 2 - Workout B

Day 3 - Rest

Day 4 - Workout C

Day 5 - Workout D

Day 6 - Rest

Day 7 – Rest

Workout A

Exercise

Sets

Reps

Squats Pulses

3

10

Leg Extensions

3

10

Leg Curls

3

10

Seated Calf Raises

3

15

Decline Weighted Sit Up

3

15-25

Barbell Shrugs

3

10

Workout B

Exercise

Sets

Reps

Bench Press

3

10

One Arm Dumbbell Row

3

10

Military Press

3

10

Dips 

3

10

Pull-Ups

3

AMRAP

EZ Bar Curls

3

10

Workout C

Exercise

Sets

Reps

Stiff Leg Deadlift

3

10

Squats Pulses

2

15

Leg Press

3

15

Standing Calf Raises

3

15

Plank

3

60 sec

Dumbbell Shrugs

3

10

Workout D

Exercise

Sets

Reps

Incline Dumbbell Bench Press

3

10

Barbell Bent-Over Rows

3

10

Seated Arnold Press

3

10

Close Grip Bench Press

3

10

Pull-Ups

3

AMRAP

Seated Dumbbell Curls

3

10

This is the final stage of the program. It will last for eight weeks straight, and you are expected to build mass at this stage. This is the most awaited stage. You will be training for muscle failure during these eight weeks without missing a day. This is a four days a week stage. You will repeat a move until you can no longer do it without causing a collapse or deformity.

Things to Do While Weight Training

1. Warm-Up

Always warm your joints, muscles, and body up. Do not just jump in lifting weights and stressing your muscles. Let your body feel what is coming up next, and get ready for it. Let your heartbeat fast and boost energy for the strenuous workout coming ahead.

2. Don't Compromise On Your Posture 

In your zeal to add more weight and hit it like a pro, you might lose control over your posture and add more weight to feed your ego. Don't do this: perform every exercise with utmost care and perfect your posture

You can add more weight to your bar whenever you want; landing a life-changing injury will hurt you pretty bad. 

3. Do Not Overdo It

Driven by the desire to max out on weights and test your limits, you may feel like pushing your boundaries a bit too far. Challenging your body is good, but injuring it is not cool. So, activate your muscles as much as you can, but stop just before you are about to collapse. Lead your muscle to its maximum power, but do not overdo it. 

4. Take Breaks Between Sets

Do you feel you should not rest in between and that going non-stop will help you gain muscle fast? Your assumptions are misleading you here. More is not better when it comes to weightlifting. Take appropriate breaks and let your body heal during rest so that you can exert maximum during the next set. 

5. Take Your Supplements

When you start your strength training journey, you should start thinking about supplements that will help you in this cause. There are plenty of vitamins, minerals, pre-workout and post-workout supplements on the market, but perhaps it will be best to stick to the basic and the best. 

Start creatine monohydrate right from the beginning. There are quite a few misconceptions about workout supplements, and they may keep you from choosing any. This is why you should go for creatine monohydrate. It is backed by solid research, and it's proven to be safe and effective if you want to gain more mass, work out longer, and have a swift recovery.  

The creatine powder by DMoose is a 100% creatine monohydrate that dissolves in water easily. It comes with the recommended 5 grams serving size and supports muscle growth and recovery. The cherry on top is its excellent price. It's very affordable, best suitable for beginners. 

Another amazing option in supplements is whey protein. It's a wonderful potion for new muscle production in the body and a starter. You will love the solid help that comes with whey protein. It contains Branched Chain Amino Acids (BCAAs) that are the building blocks of muscles in the human body. 

It fulfills all of your workout needs in one blow. Whey protein is a mixture of whey protein concentrate and whey protein isolate- two components that are equally beneficial as pre- or post-workout supplements. You can try the whey protein by DMoose, which is very delicious. You do not just need it; you will want it eventually.

Conclusion

Building muscle comes with many benefits, and everyone would want to have more muscle. This program is unique because it takes care of the special needs of beginners and the workout schedule assists the newcomers. You are advised to go slow about weightlifting and follow the expert advice given in the article above. 

Reading List

Article Sources

  • Kreider, Richard B., et al. ‘International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine’. Journal of the International Society of Sports Nutrition, vol. 14, no. 1, June 2017, p. 18. BioMed Central, https://doi.org/10.1186/s12970-017-0173-z.
  • Lasevicius, Thiago, et al. ‘Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training’. Journal of Strength and Conditioning Research, Dec. 2019. PubMed, https://doi.org/10.1519/JSC.0000000000003454.
  • McComas, A. J. ‘Human Neuromuscular Adaptations That Accompany Changes in Activity’. Medicine and Science in Sports and Exercise, vol. 26, no. 12, Dec. 1994, pp. 1498–509.
  • Waldron, Mark, et al. ‘The Effects of Acute Branched-Chain Amino Acid Supplementation on Recovery from a Single Bout of Hypertrophy Exercise in Resistance-Trained Athletes’. Applied Physiology, Nutrition, and Metabolism = Physiologie Appliquee, Nutrition Et Metabolisme, vol. 42, no. 6, June 2017, pp. 630–36. PubMed, https://doi.org/10.1139/apnm-2016-0569.
  • Westcott, Wayne L. ‘Resistance Training Is Medicine: Effects of Strength Training on Health’. Current Sports Medicine Reports, vol. 11, no. 4, Aug. 2012, pp. 209–16. PubMed, https://doi.org/10.1249/JSR.0b013e31825dabb8.

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