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Mass Guide

BY ADAM GETHIN, EDITOR OF FITMAG

Mass Guide
Gaining muscle mass requires specific application of the correct nutrition, training and supplementation protocols. The Monster Mass Guide exclusive to MonsterSupplements customers has been designed and created to aid you in your quest to gain some serious size. If you have tried and failed before it doesnt matter we are confident this time your results will be different. In order to ensure you achieve the results you desire we have to be sure you are able to follow the Monster Monster Mass to the letter so we have some groundwork to cover first.

Monster Advice

Between the team at MonsterSupplements we have many experienced individuals who are ready to advise our customers. Our exclusive Monster Mass Guide is designed by Adam Gethin, a transformation specialist who has trained celebrities, appeared on SKY TV and in Mens Fitness Magazine. Adam is also the Editor of FitMag and has created our Monster Mass Guide with the combination of all the experiences listed above, hopefully enabling you to gain muscle than quicker than ever before!

Defining Mass Gains

At MonsterSupplements we deal with many thousands of customers on a weekly basis and it would be fair to say we are very experienced at what we do. Often we come across the same general misconceptions surrounding mass gains which is, to gain mass means to eat, eat and eat calories to gain weight. In the same way fat loss isnt always linear with weight loss, gaining quality muscle mass does not always equate to drastic increases in weight. Of course, you will gain weight however we want you to understand that it is important that body composition (the ratio of body fat & muscle in your body) is at the forefront of your mind, not just weight. Gaining muscle which leads to weight gain is great, however gaining weight doesnt always equate to gains in muscle there is a difference. This means when you follow our Monster Mass Guide the aim will be to focus on creating an anabolic environment for you to develop new muscle tissue, opposed to just gaining weight.

Why You Fail

Most people regard themselves as hard gainers but the reality is they under eat, miss meals, dont train properly (poor training programme) and the story continues. This is why we wanted to give something back to our awesome customers!

Getting Started

Every single person is unique therefore to say that a one off guide will allow every person who follows it to gain muscle would be slightly ambitious to say the least. However, we do not want to over complicate things so we will use the combination of knowledge and simplicity to make this relevant to all of our customers. Gaining Muscle In Simple Terms To gain muscle mass requires the consumption of more calories than you are burning, simply put. Beyond this you require the right macronutrients at the right time of the day to create an anabolic state whenever possible, which means to grow muscle. There are several approaches to gaining mass; we believe that our guide will offer you the most effective route.

Body Types

Generally speaking there are 3 body types Ectomorph naturally skinny, struggle to gain weight/size Mesomorph naturally able to gain muscle, will gain body fat easier than an ectomorph Endomorph naturally prone to higher body fat percentage, struggle to gain muscle In reality almost all of us are a blend of 2 body types and in some cases we are an extreme case of any one of the given varieties. It is up to you to acknowledge what kind of body type you think you have, and act accordingly from there in conjunction with the Monster Mass Guide.

Fundamentals

Nutrition is king, and then comes correct training protocol followed by intelligent supplementation in that order.

Each element is instrumental to the other, together they complete the puzzle therefore you must ensure you are keeping up on each front.

Nutrition Explained

There are certain protocols which you will be utilising over the coming months to help you add quality muscle on your frame. Protein foods and supplements rich in protein provide us with a range of essential and non-essential (the latter is essential to those wanting to gain size) amino acids, which are what helps with the development of muscle mass. Fat fats are essential to any diet due to the health benefits they offer, and in your case on this programme the calorific values (9 calories per gram consumed, over double that of carbohydrates or protein at only 4 calories per gram consumed) and the positive effect they can have on the endocrine system (hormone production). Carbohydrates carbohydrates are fundamental to muscle growth when used at the right times as they have provide you with the energy necessary to train with great intensity. The Monster Mass Guide will be using all 3 macronutrient groups.

Training Explained

There are many extremely effective ways to stimulate muscle growth. However, whilst mass gaining is often associated with heavy poundages and low repetitions we are going to go against the grain a little. Yes, you will be using low repetition sets with heavy weight however the number 1 priority is to achieve complete muscle stimulation. By doing so you will be able to excite the high threshold motor units leading to better overall muscle stimulation, which in turn leads to muscular hypertrophy - SIZE!

Supplementation Explained

There are so many supplements you can choose, just spend 5 minutes on MonsterSupplements.com and you will soon learn this. Some will find this daunting. The idea behind a proper supplementation stack is to enhance the effect of your diet, improve recovery which enables you to develop new muscle. Supplements also offer a great level of convenience and are essential to any programme, in particular this one. However we are realistic and respect the fact that we cannot all follow, or want to follow the programme of Mr Olympia with that said, our Monster Mass Guide supplement programme will be everything you NEED, no more and certainly no less.

Tweaking The Blueprint

Like we said before, your diet needs to be relevant to your body type which we briefly outlined earlier. With that said we are now going to help you choose the right amount of macronutrients and calories for your own body type, and apply it to the blueprint above. Calories It is imperative you consume more calories than you are burning to gain muscle mass. However we need to be a little more specific than this, below are the calorie requirements for each body type in our opinion. Ectomorphs 20-22 calories per pound of lean body weight Mesomorphs 18-20 calories per pound of lean body weight Endomorphs 15-17 calories per pound of lean body weight

Training Programme

The training programme you are about to follow is intense, very in fact! We will work across a 3 week training cycle, rotating between week 1, 2 and 3 on a continuous basis. The idea is to stimulate both fast and slow twitch muscle fibres, optimise CNS stimulation/recovery by utilising periods of accumulation and intensification leading to rapid gains in muscular hypertrophy.

Nutrition Blueprint
Upon Waking Breakfast (30 minutes later)
Oats, strawberries, water & egg omelette Chicken breast, avocado, salad Oats, blackberries, 3 teaspoons stevia, egg whites and almonds BLEND & cook as pancake Chicken breast, asparagus, natural peanut butter Chicken breast, sweet potato, broccoli Oats, blackberries, 3 teaspoons stevia, egg whites and almonds BLEND & cook as pancake Chicken breast, natural almond butter Oats, strawberries, water & egg omelette Oats, blackberries, 3 teaspoons stevia, egg whites and almonds BLEND & cook as pancake Oats, blackberries, 3 teaspoons stevia, egg whites and almonds BLEND & cook as pancake Oats, blackberries, 3 teaspoons stevia, egg whites and almonds BLEND & cook as pancake 1 scoop of PhD Pharma Gain Turkey breast, wholegrain rice, broccoli

Morning Break (2-3 hours later)

Lunch (2-3 hours later)

Afternoon Break (2-3 hours later)

Pre-workout (3045 minutes)

Post-workout (immediately)

Evening Meal (45-60 minutes post-workout)

Before bed

1 scoop of PhD Pharma Gain

Salmon, macadamia nuts

Apple

2 scoops PhD Pharma Gain

Beef steak/mince, white rice, mixed greens with Anabolic Designs Matador

Monday

Cottage cheese, natural peanut butter

Tuesday

1 scoop of PhD Pharma Gain

White fish, cashew nuts

Apple

2 scoops PhD Pharma Gain

Beef steak/mince, baked potato, mixed greens

Cottage cheese, natural peanut butter

Wednesday

1 scoop of PhD Pharma Gain

Tuna, wholegrain rice, mixed greens

Salmon, avocado, mixed salad

Beef steak/mince, mixed stir fry vegetables and whole egg

Cottage cheese, natural peanut butter

Thursday

1 scoop of PhD Pharma Gain

Chicken breast, avocado, salad

Turkey breast, wholegrain rice, broccoli

Salmon, macadamia nuts

Apple

2 scoops PhD Pharma Gain

Beef steak/mince, white rice, mixed greens with Anabolic Designs Matador

Cottage cheese, natural peanut butter

1 scoop of PhD Pharma Gain

Chicken breast, asparagus, natural peanut butter

Chicken breast, sweet potato, broccoli

White fish, cashew nuts

Apple

2 scoops PhD Pharma Gain

Beef steak/mince, baked potato, mixed greens

Cottage cheese, natural peanut butter

Saturday

Friday

1 scoop of PhD Pharma Gain

Chicken breast, asparagus, natural peanut butter

Chicken breast, sweet potato, broccoli

Salmon, avocado, mixed salad

Beef steak/mince, mixed stir fry vegetables and whole egg

Cottage cheese, natural peanut butter

Chicken breast, natural almond butter

Tuna, wholegrain rice, mixed greens

Salmon, avocado, mixed salad

Beef steak/mince, mixed stir fry vegetables and whole egg

Sunday

Cottage cheese, natural peanut butter

Training Week 1
Monday Back & Calves
Deadlift X 3 4-6 Wide grip pulldown X 3 8-10 Seated cable row X 3 8-10 Single arm dumbbell row X 3 8-10 Standing calf raises X 4 12-15

Seated calf raises X 4 12-15

Tuesday Chest & Triceps


Incline dumbbell press X 3 6-8

Decline barbell press X 3 6-8

Flat bench cable flies X 3 8-10

Close grip bench press X 3 6-8

Overhead EZ bar extensions X 3 10-12

Thursday Wednesday Shoulders & Day Off Biceps


Seated dumbbell press X 3 10-12 Upright rows X 3 10-12

Side lateral raises X 3 10-12

Standing cable face pulls X 3 10-12

Dumbbell shrugs X 3 8-10

Single arm preacher curl X 3 4-6

Hammer curl X 3 8-10

Friday Legs

Squats X 3 10-12

Leg extensions X 3 12-15

Leg press X 3 10-12

Leg curls X 3 6-8

Dumbbell lunges X 3 10-12

Sunday Day Off

Saturday Day Off

Training Week 2
Monday Back & Calves
Wide grip pulldowns X 5 15-20 Bent over barbell rows X 5 15-20 Wide grip seated cabled rows X 5 15-20 Straight arm pulldowns X 5 15-20 Standing calf raises X 5 25-30

Seated calf raises X 5 25-30

Tuesday Chest & Triceps


Flat dumbbell press X 4 15-20

Incline dumbbell flies X 4 15-20

Rotating dumbbell press X 4 15-20

Cable cross-overs X 4 15-20

Straight bar pushdowns X 4 15-20

Overhead rope extensions X 4 15-20

Dips X 4 15-20

Thursday Wednesday Shoulders & Day Off Biceps


Seated military press X 4 15-20

Side lateral dumbbell raises X 4 15-20

Reverse pec-dec flies X 4 15-20

Behind back barbell shrugs X 4 15-20

Alternating dumbbell curls X 4 15-20

Close grip EZ bar curls X 4 15-20

Seated dumbbell curls X 4 15-20

Friday Legs

Leg press X 5 25-30

Squats X 4 15-20

Single legged bench squats X 4 15-20

Leg extensions X 3 25-30

Leg curls X 3 12-15

Single legged leg press X 3 15-20

Sunday Day Off

Saturday Day Off

Training Week 3
Monday Back
Giant Set 1 X 4 Wide grip pulldowns 12-15 Giant Set 1 X 4 Standing cable rows 12-15 Giant Set 1 X 4 Straight arm pulldowns 12-15 Giant Set 2 X 4 Close grip seated cable row 12-15 Giant Set 2 X 4 Wide grip seated cable row 12-15

Giant Set 2 X 4 Single arm dumbbell row 12-15

Superset X 3 Hyperextensions 15-20

Superset X 3 Lying down pull ups 15-20

Tuesday Chest
Bench press triple drop set X 4 10-12 (per drop)

Incline cable flies triple drop set X 4 12-15 (per drop)

Decline smith machine press triple drop set X 4 (per drop)

Press ups to 150 reps in as least amount of sets as possible

Wednesday Arms & Calves


Skull crushers triple drop set X 4 12-15 (per drop) Narrow grip pushdowns X 4 25-30 Overhead rope extensions X 25-30

Barbell curls triple drop set X 4 12-15 (per drop)

Alternating dumbbell curls X 4 20-25

Reverse grip barbell curls X 4 20-25

Standing calf raises triple drop set X 4 (20 per drop)

Seated calf raises X 4 30-40

Thursday Shoulders

Giant Set X 6 Standing dumbbell press X 25 Giant Set X 6 Side lateral raises X 25

Giant Set X 6 Seated front dumbbell raises X 25

Giant Set X 6 Bent over dumbbell flies X 25

Giant Set X 6 Upright rows X 25

Leg press triple drop set X 4 20-25 (per drop)

Leg extensions triple drop set X 4 15-20 (per drop)

Friday Legs

Lying leg curls X 4 1520 (per drop)

Dumbbell lunges X 4 15-20

Sunday Day Off

Saturday Day Off

Monster Mass Supplement Bundle!

We have highlighted the supplements we think will best suit your journey this winter and bundled them together into one very cost effective bundle! For just 89.99 you will get the following products

Phd Pharma Gain (2.27kg) PhD Growth Factor 50 bars (12 bars) Millennium Sport Technologies Cre O2 (90 tabs)

Making It Happen

The plan is set, you even have a supplement bundle put together at a great discount price. The only thing left is for YOU to take action, stick to the rules and watch the results fall in place. Lets recap on the rules, and believe us to get the best results dont break them this plan is all or nothing so commit! - No missed meals (every 3 hours throughout the day if you are pushed for time have a PhD Growth Factor 50 bar as a meal replacement) - Train with intensity, you dont want to be in the gym longer than 60 minutes - Drink 1 litre per 50lbs of lean body weight (3-6 litres a day is good) - Prepare all meals for the day, you wont miss meals. Remember failing to prepare is preparing to fail! - Use proper form, no ego training here for this programme commit yourself to using full range of motion and a controlled rep tempo - Just in case you forgot, dont skip meals!!! *Disclaimer* Advice given is generic and anybody looking to follow the Monster Mass Guide should consult their GP to ensure you are in a fit state to follow such a regime. We also insist that you ensure you have no allergies to foods listed in the diet (if so, dont eat them!!) and that you are in a fit state to perform the said exercises as well as using the supplements listed. Anybody associated with MonsterSupplements will accept no responsibility for any person who chooses to disregard this advice. Thank you!