Kris Gethin 17-Step To MASS
Kris Gethin 17-Step To MASS
17-step plan to
W ELCOME TO M Y
17-step plan
to mass
With the overwhelming volume of questions I get every day from around the
world asking how to build muscle, I decided it was time to give you a step-by-step
plan on how to get jacked! These are 17 rules which Ive lived by and still do until
this day, without exception. Im inviting you to follow me now and make a pledge
to walk the same road as I have. Youre either in or youre out. Theres no halfway
BS here, so dont waste your time if youre the kind of person whos going to be
inconsistentIm not the coach for you.
If you can guarantee youre going to be consistent, no matter what s*** life throws at
you along the way, then your cravings for additional muscle mass will be more than
satisfied once youve started to apply this 17-step plan to mass.
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STEP 1 TO MASS :
TIP :
I insist you keep
this locked down
to 2-3 hours
throughout
the day.
Remember
BCAA 2:1:1
Fermaceutical Grade
98% Purity Amino Acids
Gluten Free
BSE/TSE Free
No Soy Lecithin or Inulin
KagedMuscle.com
K r i s G e t h i n s 1 7 - S t e p PLAN t o M a s s
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STEP 2 TO MASS :
TIP :
Remember
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STEP 3 TO MASS :
A:
Fat Cell
Aromatase
Process
Tesosterone
Estrogen
B:
If you get too fat, insulin resistance is going to set in and make building muscle very difficult. If
you stay lean, superior insulin health will prevail which is very conducive to building muscle.
Remember
This is why I loathe mass gainer products loaded with s***
ingredients. They make you gain weight but its fat. Make your
own with hydrolyzed whey and add oats/fruit/peanut butter, etc.
Tastes much better too, man!
K r i s G e t h i n s 1 7 - S t e p PLAN t o M a s s
WHEY PROTEIN
Hydrolyzed whey protein
Fast acting
NON-GMO whey
Natural flavours
Tastes amazing
KagedMuscle.com
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STEP 4 TO MASS :
DO CARDIO
Youve just learned why staying lean is the
TIP :
Daily cardio will also improve your digestion
and your cardiovascular health (CV).
Remember
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STEP 5 TO MASS :
Remember
Yes, Ive seen these plans which train body parts 3 times a week, but when you train
with me youll realize why you cant do that. Hit it harder than you have before, and
then let it recover for the next round of abuse.
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STEP 6 TO MASS :
Remember
Intense doesnt mean stupid! Intensity is doing all of the right things within the workout until the
body can do no more, while not sacrificing the prescribed rules including rep ranges, rep tempo, rest
intervals, and whatever else there might be. Stupid would be lifting too much weight, cheating and
thinking thats intense.
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STEP 7 TO MASS :
Remember
If youre guilty of training with an ego, then change your ways. Youll get stronger
much quicker once you start working your muscles properly.
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STEP 8 TO MASS :
FOCUS ON
BALANCE
Creating a symmetrical look needs to become a priority of yours because
your physique is only as good as your weakest link. If one muscle is grossly
underdeveloped, it will at some point inhibit the growth of opposing muscle
groups. This will also become detrimental to your health as different joints
become unstable which over time will lead to injuries. Injuries lead to time
out of the gym, mannot very anabolic!
Build all muscles equally, not only does it make you look
better, but could be detrimental to the health of your joints.
Remember
The clue here is to identify weaker body parts, make them your priority, and DONT start
skipping them even if you hate training them. Legs are commonly weaker, but the pain of
training them is nowhere near as painful as having skinny legs and a big upper body on holiday!
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STEP 9 TO MASS :
A:
Water is the transportation system for nutrients within the body. If youre dehydrated, fewer nutrients are
assimilated.
B:
C:
Water helps keep the gut healthy and moving, which is essential to nutrient uptake.
Water volumizes the muscle cell and can account for around 80% of your overall mass, so youd be stupid
to starve the muscle of this!
D:
Water helps flush the body of toxins which means youre healthier, and that your body has more time/
energy to invest in growing.
E:
DRINK:
1 litre of water
for every 50 lbs
of body weight
You lose a load of fluid through training my way, so you must replenish that otherwise your performance
will quickly take a dive.
Remember
The easiest way to make sure you hit your daily quota for water is to get yourself a
4- liter jug. In the jug, I also add Kaged Muscle Hydra-Charge and BCAAs to further
replenish my electrolyte balance and encourage muscle recovery/growth. This helps
keep your muscles looking full!
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STEP 1 0 TO MASS :
DO ALL OF
THE REPS
You need to broaden your horizons to
Remember
This encapsulates the very art of building muscle.
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STEP 1 1 TO MASS :
WRITE IT DOWN
Keep a training diary because this will show you
TIP :
Dont think you need to make huge leaps in strength; its small, consistent steps
which throw the best yields over a longer period of time.
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STEP 1 2 TO MASS :
DEVELOP
HABITS
I dont want you to ever become that person
fall off.
TIP :
You need habits, which
amalgamate together
to produce results.
Remember
In my experience you need to do something consistently for 3 months for it to become a habit,
in the true meaning of the word.
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STEP 1 3 TO MASS :
GET THERAPY
relentless
Building
muscle
requires
Remember
Once a week would be ideal, but if you cant stretch to this, then aim for 12 times a month.
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STEP 1 4 TO MASS :
DONT BE A
POWERLIFTER
This is bodybuilding not powerlifting, so dont
TIP :
Focuse on your
reps, intensity
and tension.
Remember
Getting strong matters for sure, but lets leave the 1-rep maxes to someone else.
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STEP 1 5 TO MASS :
UNDERSTAND
TENSION
Even when youre lifting heavy weight, the
Remember
One of the best tips I can ever share with you for building muscle is practice tensing the
muscle youre training before you start your set
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STEP 1 6 TO MASS :
CHASE
THE PUMP
extreme
Flushing
the
muscle
with
Remember
This is yet another reason why I include high rep training in my programs;
its the best way to get a skin ripping pump. Its even better when you
include Kaged Muscle Pre- Kaged and Citrulline before your workout!
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STEP 1 7 TO MASS :
SUPPLEMENT
PROPERLY
I left this point until the end
to
that
illustrate
the
fact
Remember
For building muscle, the 3 best supplements are Kaged Muscle
BCAAs, In-Kaged, and Re-Kaged. But dont take my word for it,
try them yourself.
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Im hopeful that
the content of the last 17 points have helped validate some very poignant lessons
for you, which will now act as a catalyst to the next phase on your journey to
building muscle. This is a ride which you have to hold onto and enjoy, remain
disciplined, and embrace the pain at times in order to realize the results you so
obviously crave.
Remember
Every weekday Im going to be sending you my free
newsletter to educate you further on building muscle,
blasting your fat, and supplements, and it will even
have free workouts. Make damn sure you read them
every day. Ill speak to ya soon.
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