For many bodybuilding enthusiasts, the winter period is associated with gaining muscle mass. How to achieve optimal weight gain safely? Here are all our tips.
A suitable diet and a gradual increase in calories
When we think of mass gain, we often think of intensifying training. But the success of your goals also plays out on your plate. Satisfactory and safe weight gain requires a good training plan, but also a well-researched diet . If you already practice bodybuilding, you need to know your Caloric maintenance , the caloric intake necessary to cover your daily energy needs based on your height, weight, training intensity, etc., without weight gain or loss objective. It is this caloric maintenance which should serve as a basis for determine the number of calories with which you go start your weight gain diet .
Find out how to calculate your caloric maintenance
Increasing your calorie intake too much from the start is not the best option. We advise you to start with an increase of 10 to 20% at first, then change your calorie intake based on your results and your needs.
Focus on a balanced diet
Increase your calorie intake ? Many would try to see this as an opportunity to enjoy winter dishes based on fondue cheese or other chocolates. Even if he is important to have fun from time to time, a mass gain diet does not mean eating just anything. In order to achieve results, develop muscle and not fat , it is essential to maintain a balanced and appropriate diet . So be sure to compose your meals and snacks by selecting food as natural and as unprocessed as possible in order to guarantee optimal nutritional intake, while applying the right ratio of carbohydrates, proteins and lipids .
See how to adapt your diet according to your goals
The mass gainer
Some people say ectomorphs , fail to to gain weight despite the higher caloric intake. In this specific case, it is interesting to use a mass gainer . Made up of proteins and carbohydrates In the majority, the mass gainer is a real support for your mass gain, providing these macronutrients in much greater quantities than it is possible to obtain them through food. The mass gainer can also be useful if you experience difficulty eating 5 to 6 meals per day , it allows you to reduce the number of food intakes, while maintaining a optimal nutritional intake .
A training plan geared towards mass gain
Diet and training go hand in hand. If you increase your calorie intake without increasing the intensity of your workouts, the risk is gain fat instead of gaining muscle . For a mass gain training program, it is recommended to stick only to basic exercises , such as squats, dips, bench presses, pull-ups, etc., these exercises work the general muscle groups . It will then be possible to reintroduce isolation exercises at the end of the program . THE number of repetitions and loads will be adapted according to your level, beginner, intermediate or advanced, do not hesitate to seek the advice of a sports coach to determine the best program.
Creatine for explosive strength
Intensification of training can create fatigue or a lack of muscle punch during rehearsals. Creatine monohydrate, an amino acid derivative naturally present in muscle fibers, improves physical strength and endurance and promotes mass gain.
Recovery, the last pillar of mass gain
If, as seen above, it is essential to achieve mass gain gradually , it is also essential to give the body time to recover . During mass gain oriented training, it is advisable to observe rest periods between exercises which are more important than usual, i.e. between 1 minute and 1 minute 15. This time allows the muscles to recover energy . Same thing between training sessions, allow yourself some rest time in order to promote muscular overcompensation , i.e. give the muscle fibers time to recover and strengthen . During periods of mass gain, also attach great importance to your sleep, this is when your body recovers the most. THE optimal sleep time for an adult and 7 to 9 hours per night.
