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A new year begins, it is time to resume good habits or for some, to adopt new ones. This period is the ideal time to set new goals and start gaining mass.
Table of contents:
The interest of gaining mass in winter
Muscle mass gain is the phase where we build muscle, by “destroying” muscle fibers during training. Then comes a period of reconstruction of these fibers which takes place during the rest phase, thanks to diet, particularly proteins: this is muscle hypertrophy.
In winter, our body needs more energy to fight the cold and must have a higher caloric intake. We all know that in winter we tend to eat more than in summer. In fact, the body must produce more heat in winter to stay at its usual body temperature (around 37°) and therefore draws more energy if its environment is cold: this is thermogenesis.
It is therefore appropriate to take advantage of this period to start gaining muscle, which can sometimes rhyme with gaining fat. To do this, you need to control what you eat, have a real food strategy and suitable training.
How to organize your training and diet for mass gain?
Training for mass gain
The bulking period is the time to have fun with training and push a little harder than when cutting, while making sure to perform the movements correctly.
Typical programs for successful mass gain are to be adapted according to each person's morphology and can vary according to the preferences of the athletes. In general, a classic program recommends 4 exercises per muscle group (if the training format corresponds), with 3 to 4 sets of 8 to 12 repetitions per exercise. 2 to 3 minutes of rest between each set are necessary to recover.
Example for a pectoral program:
- Dumbbell Bench Press: 4 x 8 reps
- Incline barbell press: 4 x 10 reps
- Dips: 4 x 10 reps
- Pec fly on the machine: 3 x 12 repetitions
Training must be accompanied by “off” or “rest” days, which allow the muscles and nervous system to recover. Indeed, during mass gain, training allows for a more intense effort than when cutting and draws a lot of physical and nervous energy.
Diet for mass gain
Nutrition goes hand in hand with training. Without it, muscle gain will not be possible if caloric intake is not increased. The three macronutrients (protein, carbohydrates, lipids) are essential for gaining mass, with a prioritization of some depending on the type of diet, but proteins remain central to muscle gain.
Breakfast is very important to provide the body with everything it needs, including protein. Indeed, there is an anabolic window upon waking (leucine receptors open after a fast, such as the overnight one), which allows the body to use protein wisely.
The other anabolic window is the one after training, hence the importance of having an intake after your session. This window is all the more important during the mass gain period.
A good source of lipids allows you to provide calories easily, and to reach your daily caloric total more quickly. 0.6 to 1 g/kg/day is recommended.
For carbohydrates, they should be varied and in sufficient supply to provide enough energy during the session. They will also be useful during it. 3 to 5 g/kg/day are recommended.
Hydration should not be neglected during training. It helps maintain the proper functioning of the metabolism but also maintains optimized performance.
Which supplements should you choose to start gaining mass?
During a mass gain, supplements are very useful and practical for the athlete wishing to reach his daily caloric total and provide everything he needs. With a classic diet, it is sometimes difficult to reach 1.5 to 1.8 g/kg/day of protein.
With all the food supplements out there, it is important to choose the ones that match your level, your metabolism, and your goals. The choice will therefore be made according to each individual.
We don't talk about gaining mass without talking about proteins. But then, among the different types of proteins that exist, which one should you choose?
There Whey Native will be perfectly suited to cover the protein needs of the athlete. If he gains weight quickly, the combination of casein and whey from Protimuscle is ideal.
Finally, the Peptopro or Native Whey Isolate are interesting for athletes who want rapid assimilation of protein.
For successful mass gain, turn to the gainers is a good solution to easily ingest calories. The Hard Gainer is perfect for those who have trouble gaining weight. On the contrary , the Lean Gainer Egg Protein and Oats will suit athletes who tend to gain weight too quickly.
During training, high glycemic index carbohydrates are beneficial, due to their speed of assimilation. These carbohydrates will give you an immediate boost effect. This is the case of the Maltodextrin or even Dextrose which will have a sweeter taste. Cluster Dextrin is even more quickly assimilated and may be suitable for more experienced athletes.
When gaining mass, the nervous system is put to the test due to more intensive training. Rest is therefore essential to optimize muscle gain and nervous recovery. A nervous system that does not recover can slow down muscle gain. The ZMB is your ally for recovery and sleep.
Creatine promotes strength gain and therefore allows long-term muscle mass gain.
These different cases are to be adapted according to your profile, and some supplements are interesting regardless of the level. For example, Collagen in injury prevention or even health essentials such as Vitamins and Minerals which promote mass gain.
