Tired of being skinny and not having any muscle? The Body Breakthrough app has the solution for you. The first thing you need to do is to download the app and select a goal to gain weight. Yes, I know this can sound scary at first, because most people work out to lose weight. If you want to be stronger and have bigger muscles, this is going to involve changing your diet and gaining mass. For your goal, I recommend setting it to gain between .3 to .5 kg a week.
This will ensure that you are gaining muscle without putting on too much additional fat. In order to do this, your caloric goal will be about 500 to 700 calories above your maintenance (the amount of calories to stay the same weight). For beginners, it might be hard to consume more calories as you will not be used to eating so much food in one day. The key is to make sure these calories come from clean sources such as chicken and fish, whole grains, and green vegetables and keeping the processed foods, fried foods, and sugar to a minimum. A clean bulk is comprised of hitting your caloric goal and macronutrients from natural sources. Some people choose to dirty bulk, which involves eating absolutely anything as long as the caloric goal is reached, but this often results a large increase in the amount of fat on the body, so it is not recommended. Once the app tells you the caloric goal and the correct macronutrient ratio, then you will need to select a program.
In the Body Breakthrough app, the best program to build muscle is the 90 Day Full Throttle: Mass. This program includes the most resistance based training.
There are modifications for beginners, and we encourage the user to stay within the rep range of 8 to 10 repetitions in order to maximize hypertrophy. This means that as you reach 8 to 10 repetitions of each exercise, the last couple reps should be very difficult, and you should reach failure by 10 reps. If you are hitting more than the target, you need to increase your weight and if you are hitting less than 8, you need to lower your weight. We encourage our users to take notes on each exercise, so they can see their week to week improvement in numbers. As you progress through the 90 day program, you will see yourself lifting heavier weights and you notice muscle growth as long as you stick to the diet prescribed by the app. If you are not following the diet, you will not maximize your growth. So, train hard, eat right, and get big!