Many people wonder how to gain mass. The keys to successful weight gain are only two words: nutrition and training. It takes more or less time depending on your body type and some people need to use adapted supplements such as weight gainers. In short, it will take the time it takes, but it will work better if you follow these common sense tips... Of course, nutrition is fundamental, but it only makes sense if it is accompanied by a good mass gain training.
The 5 Rules of Nutrition for Rapid Weight Gain
Rule N°1 : Eat, eat, eat...
The first mistake that beginners make is not eating enough calories. In an effort to gain lean muscle, they don't eat enough for fear of gaining fat and hope to gain mass with a caloric deficit. One solution is to add starchy foods to your main meals to increase your caloric intake or to use a weight gainer type supplement, especially if you have trouble gaining weight.
Rule N°2: Drink water
Muscle also needs water to build itself. To make sure you're drinking enough, don't wait until you're thirsty and drink in small sips, especially during your workout. Hydration is essential for a fuller, larger muscle.
Rule N°3: Focus on protein
You especially need protein to develop your muscle growth. Put some on the menu of each of your meals, including in the morning. Make 5 or 6 meals a day always with protein. Protein snacks will help you a lot.
Rule N°4: Eat fats!
Too bad, beginners tend to skip fats for fear of gaining fat, but these fats are necessary for the cholesterol that is involved in the metabolism of hormones. But be careful, this does not mean chips or sausage, but rather olive oil, nuts, avocado, salmon, sardines, all rich in omega-3.
Rule N°5 : Think about vitamins and minerals
They are really necessary for protein synthesis and allow your muscles to take full advantage of amino acids. In addition, they are the guarantee of good health and an efficient immune system.
The 5 rules of training for weight gain
Rule N°1: Start with the warm-up.
Warming up is good for any sport. Start with light weight sets. You will avoid injury. Save the stretching for after the session. Never stretch a cold muscle.
Rule N°2: Do short sets, heavy loads
Train hard with heavy loads, it will make your muscles grow. Keep your sets short, as endurance will not help you build muscle. The ideal is to do between 6 and 8 reps per set, doing 3 to 8 different exercises per muscle group. Your session should last 45 minutes to 1 hour maximum. Change the order of your exercises or your training routine every 6 weeks to avoid the body getting used to the stress.
Rule N°3 : Work the large muscle groups
For mass gain, you must avoid working isolated muscles. Targeting the biceps is fine, but it won't make you gain mass. On the contrary, your metabolism will work at full speed if you train your whole body. You will produce more hormones. Above all, do not make the mistake of working only the upper body. For the sake of your figure, do squats and you will strengthen your thighs and make them more massive. You can, of course, alternate upper body/lower body sessions, but if you only train the upper body for several days, your muscles will not have time to recover.
Rule N°4: To get bigger, avoid cardio
Even if you're told that cardio is good, it's not a good idea, because you'll burn calories, but you'll also waste your amino acids. If you absolutely must do cardio to control your body fat, don't put your cardio sessions on the same day as weight training. Don't do it more than 3 times a week and not at the beginning of your session either. This is because you need to keep your energy up to push hard and not exhaust your muscle.
Rule N°5 : Learn to rest
Your training must be planned only every other day (3 to 4 sessions per week), 1 hour maximum and you must rest between sets. Your sleep is also very important. The ideal is to sleep 8 hours a night to recover. Without this, you expose yourself to overtraining and you will not have results in terms of mass gain. On the contrary, you risk seeing your muscles melt away. Also, avoid any form of stress that will raise your cortisol (a hormone that will greatly compromise muscle anabolism). With the best advice from our experts to gain mass quickly, you now have all the keys, whether nutritional or training, to succeed in gaining mass.




