Mass Gainer: Recipe for Muscle Growth

Does your lower body respond to workouts/mass gainer exercises more than your upper body? Should you work out your upper body more than lower? Do you need more protein, carbs or mass gainer / muscle building supplements

Here are some muscle mass gainer tips to get your upper body bulked up in no time. 

First you need to start with what foods you consume. If you can not get enough calories from clean food. Take for instance a 21 year old guy-weighing 123 pounds. He takes in 220 grams for protein, 220 grams of carbs and 70 grams of fat. To build muscle he should double the carbs and fats. 

As for the workouts, if you are doing a lot of machines and cables and isolation movements, stop it right now! Someone so desperately in need of building muscle mass needs focus on big compound movements. Here is a sample workout. Also adding supplements to build muscle mass helps with body goals.

mass gainer
Muscle Labs USA
Methyl-D-1-Test 100 tablets
Beastdrol 100 capsules


  • Bench Press             4  X 8-10
  • Incline Bench Press  4 X 8-10
  • Weighted Dips          4 X 8-10
  • Military Press            4 X 8-10
  • Skull Crushers          3 X 12


  • Deadlifts                   4 X 8-10
  • Chin Ups                  4 X 10
  • Barbell Rows            4 X 8-10
  • Dumbbell Rows        4 X 8-10
  • Barbell Curls             3 X 12




  • Squats                      5 X 10-12
  • Leg Press                 5 X 12-15
  • Lying Leg Curls        5 X 10-12
  • Standing Calf Raises 5 X 10-12

You can do this three days in a row then take a day off, or rest days when needed. You’ll know because you’ll start feeling tired and won’t feel like training. Don’t ignore the signs. Try doing three weeks in a row of hitting a certain upper body muscle group like chest twice a week. Rotating on to a different area like back for the next three weeks, and so on. You will put on a lot more size just focusing on the basics. Furthermore, eating plenty of food and supplementing with legal steroids for building muscle.