How to Gain Muscle Mass and Get Bigger

Gain Muscle Mass and Get Bigger

Trainer Jacktrainerjack.com

What You Are Getting From This Course

What You are Getting in This Course● How to gain 20, 30, 40+ pounds of lean mass● How, what, and when to eat to enhance muscle gain● Preventing fat gain while bulking● The best exercises and workouts for gaining muscle ● The ultimate list of Mass Gaining Super Foods● What NOT to eat while bulking● The secret weapons to enhanced muscle building● The truth about strength and muscle mass● AND MORE!

Why You Are Dying to Get Bigger

Why You Are Dying to Get Bigger● To GAIN CONFIDENCE● To reach your genetic potential ● To get stronger● To feel better● To eat MORE FOOD● To be feared or intimidating● To get better at a sport or activity● To enable yourself● To look THE BEST YOU EVER HAVE!

The 4 F’s of Gaining Muscle

The 4 F’s

1. Feeding 2. Fitness3. Ferocity4. Future Planning

Feeding● Defined: How you are fueling your body

○ The nutrient balance you need to gain muscle○ Eating frequency○ Calorie quality○ Caloric Net: Eating more food than you are burning

Fitness● Fitness: Your mass gaining workout regimen● Essential for building quality, lean muscle mass● The best exercises to gain muscle● The most effective workouts to gain lean mass● How to create your own mass gaining workouts

Ferocity● Defined: the focus and intentionality you need to

succeed. ● Gaining lean mass is a commitment● The intensity you need in approaching every workout● Eat like it is YOUR JOB● Don’t give up, and keep yourself motivated. Look at how

far you’ve come!

Future Planning● Defined: Where do you want to go next?● Ask yourself these questions on your way to and at your goal

○ Am I making consistent gains? (size, weight, strength)○ Am I satisfied at my goal weight? ○ How do you feel and look when hitting your first goal? ○ Do you want to gain more mass? Or lean up?

● How to maintain your gains, moving forward● How to break through plateaus

Can You Stay Lean While Building Muscle?

Yes and No...● Depends largely on your genetics

○ Carbohydrate and sugar tolerance○ Ability to gain or lose weight○ Body Type

● Most of you WILL maintain your leanness, because the skinny guys who can eat about ANYTHING, are the ones who want to get bigger.

Clean Bulk vs. Dirty Bulk● Clean Bulk

○ For those of you who don’t have much trouble gaining weight.

○ Eating A TON of clean, nutrient dense calories. ○ Low in sugar

● Dirty Bulk○ For those of you who have trouble gaining any

weight.○ Within reason...EATING EVERYTHING IN SIGHT!

The Eating Mindset that Will Change Your Body

Forever

Estimating Your Resting Metabolism● You can get a good idea of what your daily resting

metabolism is by taking your weight in pounds and multiplying that number times 10○ Example: Someone who weighs 180 pounds would

have a resting metabolism of 1,800 calories/day○ Example: 240 pounds = 2,400 calories per day

● This is the number of calories that those individuals would need to eat to MAINTAIN their weight

Your New Mindset● You need an EXCESS of quality calories to gain lean

muscle mass● Net Positive = Eating More Calories than you are

burning● Eating is your new job and will dictate 80%-90% of your

mass gain

What you need…● Balance of proteins, carbohydrates, and healthy fats

(*Macronutrient Balance)● The best sources for those nutrients when gaining mass● How many calories you need from each macronutrient ● Cycling your diet appropriately to maximize your results● Your macronutrient balance will vary with your body

type and genetics● How to calculate your numbers for gaining mass...

Your Macronutrient Balance● Your macronutrient balance is what percentage of your

diet consists of carbohydrates, proteins, and fats (respectively).

● Macronutrient Balance for Gaining Mass○ Carbohydrates: 40%○ Proteins: 30%○ Fats: 30%

How Much Should You Be Eating?● Start with 10-20% MORE calories than your resting

metabolism (RMR). ○ RMR = Weight x 10○ Mass Gaining Calorie Goal = (Weight x 10) x 1.1 OR

1.2● Example

○ RMR: 220 lbs x 10 = 2,200 calories/day○ Mass Gain Goal: 2,200 x 1.1 = 2,420 ○ OR 2,200 x 1.2 = 2,640.

If You Have Trouble Gaining● If you don’t gain mass on this eating protocol or start to

plateau, I normally raise my daily calorie intake to 1.5 to 1.75 times my RMR

● For example...○ RMR: 170lbs x 10 = 1,700 cals/day○ New Mass Goal: 1,700 x 1.5 = 2,550 ○ OR 1,700 x 1.75 = 2,975

Mass Gaining Super Foods

My Go-to Super Foods● Eggs● Meats: Beef, pork, chicken, turkey, fish● Sweet potatoes ● White potatoes● Whole grains (oats, bread, etc.)● Whey protein● Peanut butter, Almond Butter● Spinach and Kale● Coconut and/or almond milk

Next Level NutrientsIf you have trouble gaining muscle mass after 4 weeks of testing, these foods will help you raise your calories intake and gain mass. ● Grass-fed or natural butter● Whole Milk or Raw Milk● Protein bars● Nuts: Cashews, Almonds, Pecans, etc.

Mastering Nutrient Timing for Bigger Muscles

My Pre-Workout Recs.● 1-2 hours before your workout, eat one of these

○ High calorie protein bar○ Peanut butter sandwich on 100% whole wheat bread○ Whole wheat bagel with peanut butter○ Whey protein shake with oats and peanut butter○ 1 sweet potato with coconut oil, olive oil, or real

butter

My Post Workout Recs.● Consume at LEAST 40 grams of protein within 2-3 hours of

ending your workout● My typical post workout meal for mass gain

○ Protein shake: 30 grams whey, 8 oz milk or almond milk, 3-4 tablespoons peanut butter, 1 frozen banana, 1 cup of spinach

○ 1 large sweet potato and/or PB&J sandwich○ 16 oz. of fattier meat (beef, pork, chicken, turkey)○ 4 large eggs○ 1 cup of vegetarian refried beans

Your Biggest Food Enemies in Gaining Mass

Blatant Enemies● Sugar● Dairy (*special cases)● Alcohol● Not enough water

Sneaky Enemies● Lack of commitment to eating and getting burnt out● Not eating enough● Cravings

Simple Tricks to Optimize Muscle Gain

Nutrient Cycling● Cycling your macronutrients to improve lean muscle gains● Example:

○ Workout day: TONS of calories from proteins, carbohydrates, and healthy fats (*Macro Balance)

○ Off day: less calories than your workout days, but still eating more than you are used to. ■ Recommended Macro Balance for Off Days:

● Carbs: 20%● Proteins: 40%● Fats: 40%

Benefits of Nutrient and Calorie Cycling

● Resets your body’s nutrient sensitivity and macronutrient utility

● Prevents excessive fat gain

The Secret Weapons to Advanced Muscle

Supplements and Muscle Gain● Whey Protein: Liquid calories for easier consumption● Fish Oil: Omega 3 and 6 fatty acids for increased fat

recruitment, circulation, injury prevention, and more● Multi-vitamin

○ For macronutrient balance and filling in the gaps.● Vitamin D

○ Known as “the steroid vitamin”○ Increases energy production and muscle cell growth

The Mass Mindset for Working out

Effort = Results● *Lack of effort in the gym is going to lead to poor muscle

gain, increased fat gain, and subpar results.● Project: Observe the typical lack of effort the next time

you are in the gym. ● You have to put in HARD, SMART WORK in gym to

maximize your results.

Envisioning your Effort● The RPE Scale (Ratings of Perceived Exertion)● 1 = Lying on the couch● 10 = about to vomit● The average lifter floats between a 4-6● YOUR goal is to maintain a 7-8 average for your

workouts

How to Identify Your Effort● *Rule of thumb: Finish each set with 1-2 reps left in

the tank. ● By not working your muscles to volitional muscle failure,

we can keep your training intensity, frequency, and volume high to maximize mass.

The Best Exercises for Building Muscle

Compound Lifts

1. Pushing2. Pulling3. Squatting 4. Deadlift5. *Shoulder movements

Your Go-to Exercises1. Push: Bench press, DB bench, chest fly, cable fly, push-up

variations2. Pulling: Dumbbell rows, barbell rows, pull-ups, chin-ups3. Squatting: Back squat, front squat, goblet squat, box squat4. Deadlift: dumbbell and barbell5. Shoulders: raises, fly, presses

The Core● Plank based exercises● Anti-rotational exercises (Ex: Russian Twists)● *Keeping a tight and strong core is ESSENTIAL to be

able to perform our big lifts safely and effectively.

What About Isolation Exercises?● If time allows, you can perform these I exercises AT

THE END of your workout. ○ Curls○ Tricep work○ Calf Raises

● Compound exercises will already develop these muscle groups, but you can use these in addition to add more size.

How to Build Your Own Mass-Gaining Workouts

My Formula: Upper Body● Select...

○ 2 chest exercises○ 2 back exercises○ 2 shoulders exercises

● Optional ○ *1-2 core exercises

My Formula: Lower Body and Core● 2 squat movements or quadriceps

○ Examples: Back squat, front squat, lunges● 2 bending and lifting movements

○ Examples: Barbell deadlift, 1 arm dumbbell cross deadlifts, kettle bell deadlift

● 2 core movements

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