Bulking is a process aimed at increasing the muscle mass of the body by providing a caloric intake in excess of daily energy expenditure. It is mainly aimed at ectomorphs, who have difficulty gaining weight, as well as athletes looking to improve their physique. However, it is important to note that traditional mass gain is often accompanied by fat gain.Bulking is a process aimed at increasing the muscle mass of the body by providing a caloric intake in excess of daily energy expenditure....Bulking is a process aimed at increasing the muscle mass of the body by providing a caloric intake in excess of daily energy expenditure. It is mainly aimed at ectomorphs, who have difficulty gaining weight, as well as athletes looking to improve their ...
When gaining mass, the body needs a caloric intake greater than daily energy expenditure. To do this, the athlete must adapt his nutrition according to his objectives and his initial weight. Very often, classic mass gain is accompanied by fat gain.
Mass gain is generally aimed at ectomorphic people: who are skinny and have difficulty gaining weight. But also to competitors and bodybuilders who wish to progress physically. Pure mass gain allows you to increase body weight and muscle mass. The muscles develop and will be redefined after a “dry” period.
How to successfully gain weight?
Mass gain is often combined with weight gain. So, the important thing when gaining mass is to achieve a calorie surplus so that the muscle mass becomes as large as possible. Physical activity and nutrition are essential success factors for gaining mass. It is effective and even necessary to increase your daily intake of proteins, carbohydrates and lipids. As well as the frequency of meals, around 5 to 6 during the day.
Don't forget the post-training snack, the meal just after your session, this is the time when the muscles are very receptive to nutritional intake.
When gaining mass, basic exercises are favored, even if the training program itself differs from a classic bodybuilding program. The secret to good mass gain lies in a few points:
Gradual increase in strength
Exercises targeted at large muscles (chest, back, legs) and/or the whole body for beginners
A training frequency of at least 3 times per week
A training duration of 45 to 60 minutes
The longer recovery phases when gaining mass allow the muscles to grow thanks to the principle of supercompensation.
A short endurance or cardio workout is also recommended (once or twice a week) in order to strengthen the physical condition and regeneration of the different muscles.
Which food supplements should you choose to optimize your weight gain?
Even with a high-calorie diet, it is difficult to meet your daily needs, so food supplements for mass gain are the ideal solution to help you do so. There are different types of supplements depending on your needs:
Creatine: Creatine intake improves muscle strength and performance. She supports athletes during training and short-term intensive exercises.
Hard gainer: Thanks to its mixture of protein and carbohydrates, the hard gainer is the suitable supplement to facilitate muscle mass and strength gain, by stimulating anabolism, improving recovery, and promoting muscle growth.
Grains and carbohydrates: they are essential for muscle development and your performance program. They provide energy throughout the workout and nourish the muscles. Their intake is calculated based on your weight and your goals.
Post Workout Isolate Blend: it is a mixture specially designed to optimize muscle recovery, restore glycogen stores and reduce inflammation after training. Its protein content allows you to achieve your mass gain goals.
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