There are many mass building programs that claim to be the best muscle building workout routine or best muscle building diet plan. However, a lot of these programs either tell you to simply eat all day and exercise all night to gain muscle mass or are so detailed that there is no room for flexibility. So what is the best way to gain muscle mass then? Put simply, slow and steady wins the race.
Bulking and Cutting
If you’ve researched mass building, you’ve no doubt come across the bulk and cut method. This is highly touted by bodybuilders as the best way to gain muscle mass. Essentially, you focus on gaining as much mass as possible for a period of time and then cutting as much fat as possible for another period of time. On the surface, the approach makes a lot of sense because you don’t focus on conflicting goals of gaining mass and losing fat; instead you do each independently.
We can argue about whether bodybuilders represent an ideal body (I’d say no), but the bottom line is that this approach generally seems to help them gain muscle mass and lose fat over time. Let’s just say that my experience with bulking and cutting has taught me that I’m certainly not a bodybuilder. Perhaps if I had truly been able to dedicate myself to this method, I would have found success. However, for the average individual with a family and other obligations, this approach doesn’t cut it (no pun intended).
I started by bulking. While I put on a lot of weight, it was a mix of muscle and fat. No doubt I looked bigger in my shirts, but my stomach was busting out of my pants. Plus, I felt lethargic from carrying around so much extra weight. Trying to eat the recommended calories proved challenging as well since I was constantly eating and worrying about protein. I was thankful to change pace and move on to cutting. However, that required a significant caloric restriction and a lot of exercise, both of which cut into my social life. I lost a lot of weight, but not all of it was fat. At the end of a few months, I was right back where I started with no more muscle and no less fat.
The Best Way to Gain Muscle Mass
Rusty Moore’s Visual Impact Muscle Building offers a much more practical way to gain muscle mass. There are still phases but they’re not focused on rapidly trying to add 20lbs of muscle and then cut 10lbs of fat. Rather, the goal over 6 months is to add 5-10lbs of lean muscle mass without adding any fat. Done strategically in this manner, you will look significantly bigger. Below is a brief outline of the program. Rusty outlines the optimal way to exercise and eat during each phase. The workout routines are flexible, allowing you to incorporate any number of exercises as evidenced by 200+ page exercise demonstration guide included with Visual Impact.
Phase 1: Add Volume to Muscles
Workout: sarcoplasmic hypertrophy; cumulative fatigue; high rep training; very short rest periods
Diet: calories slightly above maintenance
Phase 2: Increase Muscle Density While Maintaining Volume
Workout: mix of myofibrillar hypertrophy and sarcoplasmic hypertrophy; 5 rep range; brief rest periods
Diet: calories slightly above or at maintenance
Phase 3: Increase Muscle Density While Burning Fat
Workout: myofibrillar hypertrophy; low rep, heavy weight training; HIIT
Diet: calories well below maintenance
Bonus Phase: Rapid Increase in Muscle Mass
Rusty describes the shrink wrap effect and how Hollywood stars get really tight looking muscles with maximum definition. For the time being, Rusty is allowing me to distribute his 9 page report on the shrink wrap effect for free. Download it here before he comes to his senses and pulls it off the market. It’s a really cool technique to quickly gain muscle mass and get really defined muscles.
The great thing about the above approach is that you can customize your own body. If you want to add a lot of muscle mass, then maybe you do Phase 1 longer. If you want to increase muscle definition, then maybe you do Phase 3 longer. Visual Impact doesn’t provide a strict set of guidelines; the goal is to give you enough information to help you build your ideal body.
The Best Muscle Building Workout Routine
So, back to the original question: what is the best way to gain muscle mass? If you don’t mind carrying around a lot of extra weight and cycling through times where you are continuously eating followed by times where you are barely eating, then maybe you can try bulking and cutting. However, if you want to pursue what I think is the best way to gain muscle mass, then try the muscle building workout routine and diet plans outlined in Visual Impact.
- Bulk and Cut? Not if You Want to Gain Muscle Without Gaining Fat
- Lose Fat, Gain Muscle: 2 Simple Rules to Get a Lean, Athletic Build
- Strength Reps vs. Muscle Mass Reps
- Best Supplements for Weight Loss and Muscle Gain that Work for Men and Women
- Calorie Cycling: Do a Calorie Shifting Diet Plan or Carb Cycling Diet Plan Help You Lose Body Fat, Gain Muscle?