Get Pumped Up!

“Steps to Increase Muscle Mass"(Evidence-Based)

1) Set a realistic goal + timeline

- Aim for 0.25–0.5% of bodyweight gain per week (helps limit fat gain).

- Track: scale (weekly average), progress photos, strength numbers.

2) Eat in a small calorie surplus

- Start with +250–350 calories/day above maintenance.

- If weight isn’t moving after 2 weeks, add +100–150/day.

3) Hit protein daily (non‑negotiable)

- Target 0.7–1.0 g protein per lb of bodyweight/day.

- Spread across 3–5 meals, each with 25–40g protein.

4) Prioritize carbs to fuel training

- Carbs improve training quality and volume (key drivers of hypertrophy).

- Put most carbs pre- and post-workout.

5) Lift for hypertrophy (progressive overload)

- Train each muscle 2x/week.

- Weekly target: 10–20 hard sets per muscle (start lower, build up).

- Rep ranges: mostly 6–12, plus some 12–20.

- Effort: finish most sets with 1–3 reps in reserve.

6) Focus on the big movement patterns

Base your program around:

- Squat/lunge pattern

- Hip hinge (RDL/deadlift pattern)

- Horizontal push/pull (bench/rows)

- Vertical push/pull (press/pull-ups)

- Loaded carries + core bracing

7) Recover like it matters (because it does)

- Sleep: 7–9 hours/night

- Rest days: at least 1–2/week

- Keep extra cardio moderate if mass is the priority.

8) Use supplements only to support the basics

- Creatine monohydrate 3–5g/day

- Whey/casein if protein is hard to hit

- Caffeine pre-workout if helpful

(Everything else is optional.)

9) Adjust based on results (simple checkpoints)

Every 2 weeks:

- If strength and weight are rising too fast + waist jumps → reduce calories slightly.

- If strength stalls and weight isn’t rising → increase calories slightly.

- If joints/energy feel beat up → reduce volume for 1 week (“deload”).

10) Common mistakes to avoid

- “Dirty bulking”

- Program hopping

- Not tracking lifts

- Skipping sleep

- Too much failure training, too often

Use this information to create the body you desire. If you need additional information, contact me so we dive deeper into your goals and achieve greatness together.

Sincerely,

-Coach James

JHenderson Training & Consulting