Recovery For Massive Gains (Full Workout Plan)

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Recovery For Massive Gains (Full Workout Plan)


Muscle size increases when a person continually challenges the muscles to deal with higher levels of resistance or weight. This process is known as muscle hypertrophy.

Muscle hypertrophy occurs when the fibers of the muscles sustain damage or injury. The body repairs damaged fibers by fusing them, which increases the mass and size of the muscles.

Certain hormones, including testosterone, human growth hormone, and insulin growth factor, also play a role in muscle growth and repair.


These hormones work by:

  • improving how the body processes proteins
  • inhibiting the breakdown of protein
  • activating satellite cells, which are a type of stem cell that plays a role in muscle development
  • stimulating anabolic hormones, which promote muscle growth and protein synthesis
  • enhancing tissue growth

Strength and resistance training can help the body:

  • release growth hormone from the pituitary gland
  • stimulate testosterone release
  • improve the sensitivity of the muscles to testosterone

Do males and females grow muscle differently?

A variety of factors— including genetics and the levels of estrogen and testosterone in the body — can affect how rapidly a person can develop muscle.

Regardless of biological sex, muscle grows at different rates for people with different body types.

Both males and females can have the following body shapes, and each requires a different approach to muscle building:

  • Mesomorphic: People with this body type tend to be muscular and generally build muscle mass far more quickly than people with other body types.
  • Ectomorphic: This term describes a slim or straight frame. Ectomorphs have a lower chance of building muscle mass but can increase their strength through resistance training.
  • Endomorphic: This body type is more rounded or curvy. People with an endomorphic body can build muscle most effectively through strength training.
Building Muscle Through Excersize

People build muscle at different rates depending on their age, sex, and genetics, but muscle development significantly increases if exercise is:

  • consistent
  • challenging
  • long-term

People also achieve the best results when they follow exercise with enough rest.

The best type of exercise to build muscle is strength training, although cardiovascular activity can also provide benefits.

Strength training

It takes several weeks or months of consistent activity and exercise before muscle changes become visible.

Adults should engage in muscle-strengthening exercises that involve all major muscle groups at least twice weekly.

Examples of strength training activities include:

  • lifting free weights
  • using stationary weight machines
  • resistance band activities
  • body Weight exercises, such as pushups and squats
  • strength training classes that incorporate some or all of the above activities


Cardiovascular activity

Also known as aerobic activity or simply “cardio,” cardiovascular exercise benefits a person’s heart and respiratory system.

Cardio is vital for overall health. Current guidelines recommend that adults participate in at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity physical activity each week.

While some people believe that aerobic exercise does not help build muscle, recent research disagrees. Regular cardio can support muscle growth and function. It also increases overall fitness levels, which may help reduce the risk of injury.

For optimal muscle building, I suggest that people carry out aerobic exercise:

  • at 70–80% of their heart rate reserve, which a person can calculate by subtracting their resting heart rate from their maximum heart rate
  • for 30–45 minutes at a time
  • on 3-4 days per week

Rest plays an integral part in building muscle. By not letting each of the muscle groups rest, a person will reduce their ability to repair. Insufficient rest also slows fitness progression and increases the risk of injury.

giving each muscle group, a complete 48 hours of rest will repair from the muscle tissue from the intense training session given to the muscle group.

Getting enough sleep is also important for the process of muscle growth.  not getting enough sleep will decreases protein synthesis, contributes to the loss of muscle mass, and inhibits muscle recovery. 




Here Is My Ultimate Workout, 9 Day Routine For Mass 

  • Every  Workout will be started with at least 6 Minutes of stair master or treadmill.
  • Also any Upper body part pushing or pulling will be started with attention to warming up rotator  cuffs ( 2 sets of 20 rotations, forward and back wards move arms like a windmill) 
  • Also No Cardio on Leg Day 
  • Everything is to be done heavy as possible, granted you've warmed up appropriately and you are not in dedicated to use weights to warm up ,if you don't want to.
  • You should be consuming at least 50 grams of carbs during your workout. if unflavored mix a Bcaa with it, for ultimate recovery. Try to finish your intra workout shake 30 minutes before you are done training. 
  • don't forget your daily creatine at least 5 grams . I personally like to take mine before my workout. i mix it with my workout.
  • Bcaa should be taken at least twice a day

Day One : Back 2hr workout

  • Dumbell Cross Bench Pull Overs

 3sets 12 RepsCross-Bench-Dumbbell-Pullover

Position yourself perpendicular to a bench with only your shoulders on it. Cup both hands around the end of the dumbbell, gripping the bar in the crook of your thumb. Maneuver the dumbbell to your rib cage and press it overhead.
Lower it behind your head in an arc, breathing in deeply as you do. Dip your hips and pull the dumbbell back up, exhaling forcefully.
  • Narrow Grip Cable Lat Pulldown
4 Sets 12 Reps
  • Wide Grip Cable Lat Pulldown
 2 Sets 12 Reps
Sit on a bench facing an adjustable cable machine with a lat pulldown bar positioned on a high setting. With your back straight, grab the bar with an overhand grip, your arms fully extended and your hands about twice shoulder-width apart.
Wide-Grip Lat Pulldown
Pull your shoulder blades down and back, bringing the bar to your chest. Pause, and then return to the starting position.
  • Barbell Bent Over Row
3 Sets 12 Reps
Stand with feet shoulder-width apart. Grab barbell with an underhand grip just wider than shoulder-width apart. Let the bar hang straight down from your shoulders. Keeping your lower back naturally arched and shoulders back, bend at your hips and knees, and lower your torso until it is almost parallel to the floor.
Without moving your torso, pull the bar to your upper abs. Keep elbows tight to sides and squeeze shoulder blades together. Pause, then slowly lower the bar back to the starting position.
  • Hammer Strength Machine Row
3 Sets 20 Reps ( drop set if you have too, but make sure you get your 20 reps in ech set. Start heavy, then pull weight if need be, no breaks in-between pulling wight off. go straight to work, keep that burn but get all your reps in each set)
  • Conventional Deadlifts 
4 Sets 12-20 reps (The 4th set will be the only set for 20 reps. " again drop set if you have to, but make sure to get 20 reps, stay in that burning zone. Don't ego Lift"

Here’s how to Deadlift with proper form:

  1. Stand with your mid-foot under the barbell
  2. Bend over and grab the bar with a shoulder-width grip
  3. Bend your knees until your shins touch the bar
  4. Lift your chest up and straighten your lower back
  5. Take a big breath, hold it, and stand up with the weight
DAY 2 :Cardio 1 hr workout
"Think of Cardio Days as your rest day. You are giving your major muscle groups time to recover, and working on your cardio vascular system. I personally like to do the stair master for 25 Minutes then 30 minutes of abs and 30 minutes of calves. "
DAY 3 : Chest 1.5 hr workout
  • Peck Deck Machine 
3 Sets 12 -20 Reps
(20 reps will be done on your last set)

How To Do The Pec-Deck Flye

  1. Adjust the seat of the pec-deck machine so that your upper arms are in line with your shoulders or slightly below. Sit firmly against the back support pad and place your forearms against the resistance pads on either side, Your entire forearm and elbow should rest against each pad as you grasp the hand grips.
  2. Place your feet flat on the floor about shoulder-width apart, your knees flexed about 90 degrees. 
  3. Inhale and hold your breath as you push against the pads to move them toward each other in front of you; exhale once you pass the sticking point of the movement.
  4. In the end position, push hard and hold for 1-2 seconds to achieve a strong contraction.
  5. Relax your pecs slightly and return to the x initial position. Keep the return movement under control at all times until your elbows are in line with your shoulders
  6. As you reach the start position, stop and reverse directions. Repeat for reps
  • Incline Bar-Bell Bench Press
4 Sets 12 Reps "as always go heavy and drop set, but make sure you get your reps" 

How To Do The Incline Bench Press

  1. Lie on an incline bench set at approximately a 30-45-degree angle. Spread your legs slightly with your feet flat on the floor to maintain balance. Your hips, shoulders and head should be resting on the bench.
  2. Grasp a racked barbell with a pronated (overhand, palms-away) grip. Your hands should be slightly wider than shoulder-width apart.
  3. Unrack the bar and lower it to your upper chest, then inhale and hold your breath as you press the weight upward. Keep your elbows pointed out to your sides.
  4. Exhale as you pass the most difficult part of the up phase or as your arms become fully extended.
  5. Pause in the overhead position with your arms fully extended and vertical.
  6. Inhale and hold your breath as you lower the weight under control to your upper chest.
  7. If you prefer to stop and pause at the bottom, exhale after you reach the bottom position, then inhale and hold your breath as you press the barbell upward.
  8. Use a moderate rate of speed, keeping the weight under control at all times.
  • Decline Bar-Bell Bench Press
3 Sets 12 Reps

How To Do The Decline Bench Press

  1. Set the angle of a decline bench between 30 and 45 degrees
  2. Lie face up on the bench, securing your feet under the rollers. Your head, shoulders and glutes should touch the bench with no arching or rounding of your back.
  3. Grasp a barbell with a grip just wider than shoulder width. Take it out of the rack and begin the exercise with your arms fully extended.
  4. Inhale and hold your breath as you lower the barbell at a slow to moderate speed. At the bottom, your elbows should point out to your sides.
  5. Just before the barbell touches your chest, push it up until your arms are again fully extended.
  6. Exhale forcefully after you pass the most difficult portion of the up phase.
  7. The descent and ascent of the weight should be continuous, with no pausing or holding.
  8. After you reach the top position, pause momentarily and then repeat.
  • Incline Dumbbell Flies
3 Sets 12 Reps

How To Do The Incline Dumbbell Press

  1. Sit on an incline bench set at approximately a 30-45-degree angle. Place your feet flat on the floor; spread your legs slightly to maintain good balance. The hips, shoulders and head should be in alignment and touching the bench.
  2. Hold a dumbbell in each hand with a pronated (overhand) grip. The palms should face in the same direction as you’re looking — directly ahead — during the entire movement.
  3. Bring the dumbbells to shoulder level with your hands just outside your shoulders. When ready, inhale and hold your breath as you press (push) the dumbbells upward and inward. Keep your elbows out to your sides, in the same plane as your shoulders.
  4. Exhale as you pass the most difficult part of the up-phase, when your arms become fully extended.
  5. Pause in the overhead position. Inhale and hold your breath as you lower the dumbbells to your shoulders. When the dumbbells reach the bottom position, again press them upward until your arms are fully extended. Pause, then repeat the exercise.
  6. To increase intensity, press the dumbbells close together (but not touching) in the overhead position,
  7. Work at a moderate speed, keeping the weights under control.
  8. Do single-arm incline presses for variety and a greater range of motion, raising the dumbbell as high as possible so your shoulder leaves the bench slightly.

DAY 4 Cardio 1hr workout

"Think of Cardio Days as your rest day. You are giving your major muscle groups time to recover, and working on your cardio vascular system. I personally like to do the stair master for 25 Minutes then 30 minutes of abs and 30 minutes of calves."

Think of Cardio Days as your rest day. You are giving your major muscle groups time to recover, and working on your cardio vascular system. I personally like to do the stair master for 25 Minutes then 30 minutes of abs and 30 minutes of calves. 

DAY 5 Leg Day 2.5 hr workout

Walking Lunges " Bar-bell or holding Dumbbells in each hand"

2 Sets 20 Reps " Walk in a line 10 steps down  turn around, perform ten steps back. that is considerd 1 set"


Knee Saver: Go Easy on Your Knees With the Alternating Dumbbell Lunge
Stand up straight with your shoulders back. Hold one dumbbell in each hand and keep your arms at your sides, keeping your torso upright.
  1. Keep your arms relaxed at your sides throughout the whole movement. Step forward with your right leg, putting your weight into your heel.
  2. As your right foot strikes the floor and stabilizes, bend the right knee, lowering down parallel to the floor into a lunge position.
  3. Without moving the right leg, move your left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position.
  4. Repeat this movement, “walking” forward as you lunge, alternating legs.
  5. Do 10 to 12 reps on each leg. Perform 2 sets.
  • Seated Abductions

3 Sets 30 Reps "30 reps to be done, 10 reps slowly, followed by 10 reps fast, followed by 5 reps slowly, followed by 5 reps fast"


  1. Starting Position Follow machine instructions for set up and select desired weight. Sit so that feet are on foot rests, knees are bent, pads are on the outside of the knees, legs are together, and back is straight against pad behind you.
  2. Action EXHALE: Hinging from the hip, use the outer thighs to push (open) your legs out against the pads.
  3. INHALE: Slowly bring the legs back together, without allowing the weight stack to slam, to complete one rep.
  • Seated Leg Extension

4 Sets 12-20 Reps "20 reps to be done on your last set"


  1. Place your hands on the hand bars.
  2. Lift the weight while exhaling until your legs are almost straight. Do not lock your knees. Keep your back against the backrest and do not arch your back.
  3. Exhale and lower the weight back to starting position.
  4. Do three sets of eight to 12 repetitions.


  • Barbell Squats
4 Sets 12-20 Reps "20 reps to be done only on your 4th set. Make sure to get all 12 reps each set.Even if you have to drop set, get it done"