Pack on Upper Body Size

Written by Guy Gustafson
April 04, 2017

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Summer is over and it’s time to put on size. With every mass adding approach, diet, training, and supplementation is critical to put on lean size with the least amount of fat to add to your frame.  By carefully selecting a training program that increases muscle hypertrophy combined with a high protein diet and select supplements for muscle growth, you will be able to reach the size you’ve been looking for.

Summer is over and it’s time to put on size. With every mass adding approach, diet, training, and supplementation is critical to put on lean size with the least amount of fat to add to your frame.  By carefully selecting a training program that increases muscle hypertrophy combined with a high protein diet and select supplements for muscle growth, you will be able to reach the size you’ve been looking for.

No matter the time of year, your diet should always be in-check and planned. Losing count of calories and eating more carbohydrates than you should, leads to gaining the wrong type of mass – fat. By following a strict carb cycling diet with high amount of protein intake each day, your body will stay lean, while receiving enough nutrients to slowly pack on muscle.

Training + Supplementation is the next step in achieving your upper body mass. Throughout the day, your body is recovering from your workout. Below holds your step by step plan; from training, to pre, intra, post and rest/recovery supplementation.

TRAINING

CHEST
Upper Chest Cable Flies, 7 sets of 10-12 reps (30 sec rest)
Barbell Bench Press 4 sets 12, 10, 8, 8 (1-2 minutes rest)
Incline Dumbbell Press 4 sets 12, 10, 8, 8 (1-2 minutes rest)
Machine Pec Deck, 7 sets of 10-12 reps (30 sec rest)

ARMS
Machine Preacher Curl, 3 x 21s (30 sec rest)
Tricep Rope Cable Pushdown, 3 x 21s (30 sec rest)
Barbell Curl, 4 x 12, 10, 8, 8 (1-2 min rest)
Skull Crushers, 4 x 12, 10, 8 (1-2 min rest)
Dumbbell Alternating Curls, 4 x 12, 10, 8 , 8 (1-2 min rest)
Incline Dumbbell Skull Crushers, 4 x12, 10, 8 ,8 (1-2 min rest)
Hammer Curls 7 x 10-12 (30 sec rest)
Bar Cable Pressdowns 7 x 10-12 (30 sec rest)

BACK
Lat Pulldowns 7 x 10-12 (30 sec rest)
Pull ups, 4 x failure (30 sec rest)
V Bar Cable Rows, 4 x 12, 10, 8, 8 ( 30 sec rest)
Bent over Barbell rows, 7 x 10-12 (30 sec rest)

SUPPLEMENTATION

Pre-Workout Stack:
1 scoop of Hyde® Max Pump
½ scoop of Hyde Xtreme
4 Fenumass Pill
*Your pre-workout supplements should consist of products that provide both energy, pump, and focus. The combination of this pre-workout stack delivers all 3 as well as promotes natural testosterone production.

Intra-Workout Stack:
1 scoop of HydroBCAA +Essentials
*Endurance is the key word with Intra workout. HydroBCAA provides a 2:1 BCAA Matrix ratio to combat fatigue and promote blood flow thus providing more efficient workouts.

Post-Workout Stack:
2 scoops of  Whey Concentrate
1 scoop of CreaGen
*Post training is the one of the most important times to fuel your anabolic window after tearing apart your muscle fibers. Taking in 48 grams of whey combined with 50 grams of quality carbs, the post-workout shake is essential for upper body hypertrophy.

Rest/Recovery:
1-3 scoops Gain (upon waking or as a meal-replacement)
*Add in our super weight gainer formula as the foundation of your diet to provide 1230 quality calories with no fillers.