The days are shorter, and it’s getting closer to the end of summer. Soon, getting ripped will give way to the off-season. Time to add some quality muscle! You can’t just wing it. You’ve got to have a plan. That plan includes your training program, your meal schedule, and your supplement schedule. Of course, there’s only 1 company to consider for the most effective supplements. 5% Nutrition, of course! In this article, we will present a fall/winter mass gaining plan complete with all the 5% supplements you need!

Use A 4-Day Split

A 4-day split divides your body into 4 logical parts. 1 of the best things about a 4-day is that it allows you to give shoulders and traps their own day. Also, it gives you 3 full days for recovery and potential schedule changes. If this split has a downside, it’s that it’s not as flexible as the 3-day split.  

The Fall/Winter Mass Gaining Routine

This fall/winter mass gaining routine provides a rest day before and after leg day. That’s because, if you do it right, leg day should be brutal. The 4-day gives chest and triceps their own day, with shoulders and traps getting their own day as well. As common as the classic push/pull/legs routine is, it forces a lot of work on push day. This routine solves that problem. 

Day 1: Chest, Triceps

Bench Press

Warm up over 3 sets:

• Bar x 15 reps
• 20% RM x 10 reps
• 40% RM x 8 reps

3 working sets x 6-8 reps. You should struggle to get your last two reps on this and all sets.

Incline Press

2 sets x 6-8 reps. 

Incline Dumbbell Flyes

2 sets x 6-8 reps

Close Grip Bench Press

2 sets x 6-8 reps

EZ Bar Extensions

2 sets x 6-8 reps

Crunch

2 sets x 15 reps

Day 2: Off

Day 3: Back, Biceps

Deadlifts - Same as bench press

Bent Rows

2 sets x 6-8 reps

Pull Ups

2 sets x as many as possible

Alternate Exercise: 

Lat Pull-downs - Do this if pull-ups are too difficult

2 sets x 6-8 reps

EZ/Drag Curls

2 sets x 6-8 reps. Once you start to fail on regular curls switch over to Drags for as many reps as possible.

Hammer Curls

2 sets x 6-8 reps

Wrist Curl

2 sets x 8-10 reps

Hanging Leg Raise

1 set x 10 reps

Crunch

2 sets x 15 reps

Day 4: Shoulders, Traps

Overhead Press - Same as bench presses

Side Laterals/Bent Over Laterals  

2 sets x 8 reps

Do this as a superset. Perform 8 reps of each movement. 

Shrugs

3 sets x 8 reps. Hold and squeeze at the top. 

Ab Wheel

3 sets x 10 rollouts

Day 5: Off

Day 6: Legs

Squats - Same as bench presses

Leg Press

2 sets x 8 reps

Lying Leg Curls

3 sets x 8 reps

Standing Calf Raises 

2 sets x 10-12 reps

Seated Calf Raises 

2 set x 10-12 reps

Crunch 

2 sets x 15 reps

Day 7: Off

Fall/Winter Mass Gaining Routine: Performance Notes

Concentrate on using the correct exercise form. Lift the weight under control. Use a full range of motion and don’t rush through your reps. Don’t let momentum do your work for you. Take 2-3 seconds to lift the weight. Emphasis the negative part of the rep by taking 4-6 seconds to return to the start position. Train just shy of failure. The last 1-2 reps should be extremely difficult to complete.

Rest 60 seconds between sets. 

Add 10% more weight when your goal reps feel easy. Try to add weight every week to as many exercises as you can. If you can’t add weight, try adding 1-2 more reps. Remember, keep your workouts progressive. 

What about advanced lifters that have reached their strength limit? You have to increase your intensity instead. Here are some ideas:

• Increase Reps - Try for 1-2 more reps.
• Decrease Rest Between Sets - Resting 60 seconds between sets? Try resting 30 seconds instead. 
• Add A Set - Only add 1 set. 
• Add Static Holds To Every Working Set - At the end of the rep hold the bar in place for a 4-count. For example, let’s say you’ve done a set of bench presses, the bar is in the locked-out position and ready to rack. Hold it in the just shy of the locked-out position for a 4-count and then rack it. Pick a point in the range of motion where holding the bar will be the most difficult. 
• Use Rest-Pause To Your Last Working Set

You also have room to move your workout days as needed. Also, you can change your rest days if you want to. However, legs and back are big days because you’re doing both squats and deadlifts. That’s why you should keep a rest day before and after leg day. 

Don’t Forget Your 5% Supplements!

The best approach to using 5% supplements is to set up a plan. Supplement timing is everything. We’ve seen what the best 5% supplements for mass are in other articles in this series. Here’s how you can use them for your fall/winter mass gaining plan.

All Day You May and Shake Time - Start your day with some protein. You can do what Rich did and drink ADYM. Or, you can have a small shake using Shake Time. Assuming you then get ready for the day, replace your morning coffee with ADYM Caffeinated. With 125mg of caffeine per scoop, it’s like having a cup of strong coffee. Go ahead, have another if you need it!

Since you’re eating for mass, 1-2 meals should be 5% shakes. Whether you eat a meal, then have a shake for meal #2 depends on your schedule. This approach is logical and fits most schedules. Make sure your real food meal is high in protein.

Your shake should consist of Real Carbs + Protein, or Real Carbs and Egg White Crystals. Alternate products might be Real Carbs Rice and Shake Time. Use 1-2 scoops of whichever you choose, and add a banana. This is high in quality calories, whole food protein, and whole-food carbs. 

Take your 5% supplements with breakfast unless directed otherwise on the label. If you have several bottles to take, divide them up. Take some with breakfast and the rest with dinner. Anything that needs 2 doses a day can be taken the same way.

From here, your goal is to eat. Since you’re training for mass, think in terms of at least 6 meals a day. 

What Should Your Macronutrient Profile Look Like? 

First, multiply your body weight by 18. Let’s assume you weigh 200lbs. Therefore, 200 x 18 =  3600 calories per day. That’s your starting point. Sure, you can use far more involved calculations, or an app that does the work for you. Yet this is the fastest, simplest way to do it. 

Next, eat 3600 calories per day for 2 weeks. If you aren’t gaining, increase calories by 500 every 2 weeks until you do. If you find you’re gaining fat, reduce your daily calories by 500. You can also add 30 minutes of cardio every day, if desired.

As far as your macronutrient ratio, think 25-55-20. That’s 25% lean protein sources, 55% quality carbohydrate sources, and 20% healthy fats. The only simple carbs you should eat should be in the hours around your workout. 

Example: Using our example 3,600 calories, here’s the calculation: 225g of protein per day (3600 calories x 25% = 900 calories divided by 4 grams = 225). From there, it’s 495g of carbs per day, and 80g of healthy fats.  

Pre-Workout

First, mix up 1-2 scoops ADYM or ADYM Natty with water and put it in the freezer. Next, take your choice of 5% pre-workouts. A good approach is Kill It Reloaded. On leg day, go with 5150 and Full As F*ck. About 30 minutes later, you should be starting your workout.

Post-Workout

This is one of the most important times of the day regarding supplements and eating. Once you end your last set and catch your breath, begin recovery with a shake. You have a choice, just like you did with your morning shake. You can use the same shake you had in the morning, or you can mix up the 5% options. 

For example, 1-2 scoops of Real Carbs or Real Carbs Rice with 1-2 scoops Egg White Crystals. Add the fruit of your choice. You can replace the Crystals with Shake Time. Or, if you prefer, use Real Carbs + Protein. 

Eat a high protein, high complex carb meal within an hour and a half. 

From there, keep eating. Use 5% shakes as needed. Take your 5% supplements with your evening meal as needed.

Before bed, Drink Sleep Grow. If needed, take Knocked The F*ck Out. 

Fall/Winter Mass Gaining Plan: Tips & Common Mistakes

Here are some tips:

• Keep A Training Journal - A workout journal lets you track all the things that contribute to your progress. Use your journal to track the time of your workout, sets, reps, and weight. You can add any other details you’d like. This might include supplements used and how you’re feeling. 

• Use Enough Weight - Do your working sets call for 8 reps? Could you have done several reps more? Then you need to add weight. Your last couple of reps should be extremely difficult to complete. Don’t make the mistake of using easy weights. 

• Don’t Add Weight Too Fast - As in our above example, do your working sets call for 8 reps? Are you only able to do 4-5 reps? You’re trying to add weight too soon. You should be able to complete your goal reps no matter how hard it is. 

Common Mistakes

Avoid these common mistakes:

• Not Warming Up Enough - Take the time to warm up thoroughly. This prevents injuries. Nothing is worse than an injury, especially if it keeps you out of the gym for several weeks. 

• Adding Exercises - Don’t make the mistake of thinking you need to do more. Taking this routine and adding 3-4 more exercises per body part is a mistake. If you feel you can do more, you aren’t working hard enough. Add weight, reduce your rest between sets, and get to work! 

• Not Following The Right Eating Plan - Regardless of your goals, the right eating plan is essential to your success. You can’t eat a diet high in junk food and expect to gain mass. You’ll gain all right, but it won’t be muscle. Follow a clean eating plan.

Conclusion

In the fall and winter, mass is what it’s all about. That’s true whether you compete or don’t compete. Either way, come next summer, you’ll want to look your best. Follow this fall/winter mass gaining plan, don’t forget your 5% supplements, and get bigger!