If getting swole is your goal, unlock maximum muscle mass with these 4 tips courtesy of NPL’s swoldier, bodybuilder Khulekani “KK” Sibiya.
Here’s your ticket to jump aboard the NPL gain train and unleash your full mass-gain potential. KK has dominated the local fitness scene for years now, competing fiercely as a WBFF Pro Muscle Model, Muscular Physique athlete and, more recently, as a bodybuilder.
Based on his ability to switch between categories with ease and his success on stage, there are arguably few athletes better equipped to offer advice on the best ways to pack on serious size.
Adding quality muscle mass is by no means an easy feat. It takes discipline, consistency, and above all, a clear and concise plan. Here are KK’s top tips for getting it done.
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#1. Eat to grow
Nutrition plays an integral part of any bodybuilding plan, whether your goal is to shred or bulk up. The basic mass gain principle is to maintain a daily calorie surplus,
Basically, that means consuming more calories than you burn each day.
KK makes sure he covers all three macronutrients – carbohydrates, proteins, and fats – allocating sufficient calories to each food group to meet his daily energy requirements, with extra in reserve for added growth.
“My daily intake ranges between 3000-4000 calories during my growth phase. It is also important to note that finding a healthy balance between macronutrients is vital for maintaining hormonal balances,” says KK.
READ MORE: The hard-gainer’s guide to serious gainz
#2. Move mountains in the gym!
It’s time to dust off the heavy weights in the gym and put them to good use! Khulekani swears by the German Volume Training (GVT) method, which is extremely popular within international bodybuilding and strength-training circles.
Simply put, GVT conditions muscles with serious volume. A GVT session involves performing 10 sets of 10 reps with very little rest between sets. This gruelling training protocol requires fortitude, but it optimises blood flow and maintains muscular tension. The end result in massive muscle growth.
KK’s twist on GVT involves 10 sets of 10 reps, while super-setting two exercises per muscle group.
“Volume is the key to unlocking optimal muscle growth,” preaches Khulekhani. He aims to increase the weight marginally on each set week after week, tracking his progress throughout the process.
#3. Create a growth state of mind
KK admits that some days are more difficult than others. However, he firmly believes in taking a methodical approach to achieve his goals.
This means goal-setting; formulating and committing to an action plan. Clearly defining his mass-gain goals upfront makes KK feel more confident and mentally prepared to tackle each day, knowing that he is one day closer to his objective.
It is this mindset of ‘preparing for success’ that keeps him motivated, and accountable.
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#4. Supplement for gains
Supplementation is the link between your combined training and dieting efforts aimed at bulking. Stressing the importance of supplementing for growth, KK reveals his ultimate mass gain NPL supplement stack:
NPL Pro Gains: An ultra-premium supplement, scientifically formulated to promote muscle growth. This nutrient-rich, high-protein formula optimises nitrogen retention through a multi-stage protein release mechanism to promote lean muscle mass and strength gains and aids muscle recovery. It also contains complex carbohydrates to maximise mass gains.
NPL Micellar Casein: A 21g serving of this slow-release protein is perfect for keeping the anabolic process running deep into the night. The addition of ZMA promotes better quality sleep and the formulation is fortified with GABA, which stimulates growth hormone production.
NPL Pro Test: An innovative testosterone amplifier formulated with potent, naturally occurring active ingredients to support natural testosterone productions. May promote lean muscle gain and weight loss and may enhance mood and sleep.
NPL Muscle Armour: An amino acid supplement enriched with performance and recovery-boosting active ingredients such as creatine HCL, beta-alanine, and glutamine.