Training is the most important part of the mass building schedule. It might be hard to make time to hit the weights a few days per week, but you need to make the time. It’s okay to attend a party – just stop at the gym for a 45 minute training session and shower before heading out for the evening. You’ll feel and look better for your time out with friends.
Training
Training may be limited to the machines available in your gym. If you’re lucky, however, your gym may offer a wide variety of machines and station to help you with your training. You’ll probably want to schedule your training sessions for weekdays only, leaving your weekends free for other activities. A standard schedule like this should suffice for making gains.
Monday
Chest (15 sets) & Triceps (8 to 10 sets)
Tuesday
Back (12 sets) & Biceps (8 sets)
Thursday
Shoulders (12 sets) & Traps (6 to 8 sets)
Friday
Front thighs (12 sets), Hamstrings (8 sets) and Calves (8 sets)
Cardio
You may figure you don’t need cardiovascular exercise when bulking, and you may be right. However, you still may benefit from 5 to 10 minutes of cardio just a few times per week. If you have the energy, make your power walk across campus your exercise for the day. If you have time to visit the campus gym, use their machines and pedal while you study. A good pair of earplugs will cost you about $5 at Wal-Mart and will make the gym completely silent for your training session as you pedal and read!
Diet
Chances are, you’re not going to have a 9 to 5 schedule while doing your time in college. You might have classes at different times every day. You may work a part-time job or have to attend group meetings. And you may have a bit of a social life, if you have the wisdom to use these years to your advantage. All of these things result in one complex schedule that can make it hard to fit in regularly scheduled meals.
If possible, you should acquire a meal pass to the cafeteria. If there a buffet-style section, take advantage! You have access to an almost unlimited supply of protein and clean car sources. If you’re not so fortunate and are forced to consume dorm food, you can still make it work. Keep plenty of cheap and dependable food sources on hand. Another added bonus is security. Chances are, your tuna cans aren’t going to be stolen by your roommates the same way a case of beer might! Better yet, try and get a part-time job at a restaurant that will allow you to eat as much protein as you wish. You may not like being a cook at an all-you-can-eat buffet, but those free meals on the lunch breaks might make this temporary job very rewarding!
You should be eating every 2 to 3 hours when you’re in college if you wish to add mass. Your metabolism is going to be through the roof – but your testosterone levels will be equally high. Take advantage by eating a great deal of food, and – when combined with training and sleep – you’ll see some serious growth.