Increase Your Muscle Mass by 5kg in 8 weeks

This training program will take you through all the steps necessary to quickly gain muscle mass.

You train in two phases, each with modified exercises to avoid rapid adaptation to the training stimulus and monotony.

The following is a detailed description of all the exercises used in this training program.

The chapter on nutrition will guide you on how to calculate the calories needed to maintain your current weight, and then show you how to increase your calorie intake in order to quickly gain good muscle mass and distribute that increased intake correctly throughout all daily meals.

Food supplements are there to complete the overall effort and increase the results. The best supplements are selected and arranged in a cycle that provides the best results in the shortest time.

To be able to follow your progress in this training program, you need to keep a training journal. Tables with which you can monitor your training and nutrition from day to day are provided. You can also save them as a record of your success.

An example of the training journal of my personal training client will serve as a model for you to dose the loads of your own training.