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Muscle mass gain is a fitness program aimed at increasing muscle volume. To achieve this, athletes must consider several factors that facilitate the achievement of their goal. But gaining weight is no easy feat. So, what are the tips for controlled mass gain?
What is mass gain?
Gaining mass is an important step for athletes who regularly lift weights. Its goal is to increase muscle mass to transform the body. However, increased muscle volume also means an increase in body fat. This leads to a cutting phase, where the goal will be to lose the fat accumulated during the mass gain phase.
How does mass gain work?
To gain mass, the body and muscles must undergo regular and intensive strength training. The goal is to exert enough effort to tear muscle tissue so that it can rebuild afterward, but in a stronger and more voluminous way. This reaction is called "muscle hypertrophy."
To achieve this stage, not only exercise but also diet is important, which must be much more substantial. Indeed, mass gain is based on a significant caloric surplus to achieve good results. However, there are several types of mass gain depending on your goals: classic mass gain, where the caloric intake will be in surplus, "dirty bulking," where the diet will be much less controlled, and finally, conversely, "lean bulking," where the goal will be to gain as little fat as possible.
Tips for effective mass gain
Keep a journal of your goals and progress
When you are on a diet, it's always a good idea to track your progress by keeping a journal. The key is to monitor your weight gain to avoid excesses and health problems. Keeping a daily or weekly journal also helps you stay motivated by tracking a goal and noting your progress.
Don't neglect recovery
It is important to get good recovery every day because sports put a strain on the body. This step obviously involves good sleep, as this is when the body and muscles have time to rebuild. Effective physical recovery improves your performance results. Strength sports, due to heavy loads, also put a strain on the nervous system. This is why brain relaxation and quiet moments are prioritized after the session to avoid exhaustion and mental fatigue.
To allow the body to regenerate properly, it is necessary to ensure sufficient nutrients: carbohydrates to refuel and proteins for muscle growth and the synthesis of essential amino acids.
Break down meals
It is sometimes difficult to achieve an effective caloric surplus. So, if you have difficulty eating well, you can break down your meals, into 5 to 6 throughout the day. In addition, certain applications can help you calculate your intake. Guaranteed muscle gains!
Foods to prioritize for muscle gain
To gain mass, the choice of foods is not necessarily complicated. The balance of macronutrients must always be respected. Because ultimately, the important thing is to increase the quantity of your intake. Some foods are still effective for mass gain, especially good fats. Finally, proper hydration is always the basis of a good sports diet.
Example of foods to prioritize:
- Oilseeds (nuts, almonds, peanuts, etc.)
- Fatty fish (salmon, trout, mackerel, etc.)
- Eggs for protein and lipids
- Oils (olive, coconut oil)
- Cheese and Greek yogurt
- Meats (chicken, ground meat, pork)
- Sweet potatoes
An adapted fitness program
First and foremost, your mass gain training program must be meticulously planned. Even if you're eager to see progress, there's no need to rush, as muscle gain will happen gradually. To do this, it is advisable to train 4 times a week, alternating, if possible, rest days with exercise days. All muscle groups should be worked.
Indeed, during this period your muscles will be heavily solicited and therefore require a longer recovery time. Breaks help prevent injuries but also promote muscle growth through the principle of supercompensation (to be defined).
For beginner athletes, full-body training is preferred. Compound movements (bench press, deadlift, squat) are recommended: they allow you to work several muscles simultaneously, in a complete and fast way. This is the training that effectively strengthens and promotes muscle growth. Compound movements are also the best way to train your heart's endurance.
Squats, for example, are among the best ways to develop your lower body mass. If your gym is equipped with a belt squat, don't hesitate to use it. Muscle development will be just as effective and the exercise less dangerous for your back.
Example: 4/5 force repetitions with maximum weight / 4 sets / 3 minutes rest time between sets.
PS: Be careful not to neglect warming up to avoid the risk of injury.
Food supplements for mass gain
Creatine: Among experienced athletes, creatine no longer needs an introduction, as its benefits for muscles and physical condition are widely recognized. It is a supplement that notably increases strength and lean muscle mass. Its intake will allow you to increase your physical strength during your intense workouts and exercise sets.
Musclemasse - Hard gainer: Thanks to its protein-carbohydrate synergy, it is the most effective formula for muscle mass and strength gain. Its properties stimulate anabolism while providing energy for immediate and optimal effort.
Cereals and carbohydrates: Low glycemic index carbohydrates are the ideal energy source for your mass gain. Real fuel for our brain and muscles, they allow you to perform during your intense strength sessions. Carbohydrates are stored in the muscles as glycogen, and its level must be high depending on the intensity of the physical activity planned.
Native Whey: The intake of rapidly assimilated protein is essential after your weight training session to take advantage of the anabolic window: a key moment to stimulate muscle mass gain and facilitate muscle recovery.
Type I Collagen: Collagen intake can help prevent the risk of injuries and protect muscles and tendons during intense strength efforts. It also provides firmness and elasticity to the skin and preserves skeletal integrity.