Packing on mass is an achievement that doesn't come without sacrifice. This is something everyone knows. But what you have the choice to make is what will be sacrificed. Nonetheless, here are our top five mass-building tips to expedite your journey to achievement of your goals.
Focus on adding weight to the key lifts every week. Primarily, adding 2-5 lbs to your compound lifts. Getting stronger in the bench, squat, overhead press, bent-over row, and deadlift will undoubtedly help you pack on mass.
Along with progressive overload, you gotta train hard. That means busting out those last few reps. Use rest-pause and half reps to completely fatigue the muscle. Watch any Kris Gethin workout video, and you'll see this training style in action.
EAT! Specifically, make sure you consume sufficient protein. Most recommend consuming 0.8g-1g of protein per 1 lb of body weight. So, if you are 170 lbs, make sure you are getting at least 150 grams of protein. Protein shakes are a great meal substitution to help you hit your gains goals.
You gotta sleep. If you are not sleeping at least 7 hours of sleep at night, you are definitely leaving gains on the table. On top of that, make sure you are recovering by stretching, hot tub, massage, and using supplements like BCAAs and Glutamine to fend off the DOMS.
If you do all of the things mentioned before, but you only hit the gym twice a week, you won't grow. Commit to a workout schedule and nutrition plan that you can actually adhere to. That may look different than what all the Instagram influencers are doing, but if it works for you, fuck the noise and do your thing. Stay consistent.