How to gain muscle mass quickly and efficiently? How can you successfully gain muscle mass when you practice bodybuilding? Should we simply focus on nutrition? Or are there other rules to follow for a successful mass gain? All the answers are in this article!
All bodybuilding enthusiasts often have the same dream and the same objective in mind: to gain muscle mass quickly. Mass gain is therefore extremely important when you practice bodybuilding. And there are specific rules to follow in order to succeed.
Many athletes think that it is enough to simply follow an intensive training program to gain mass. This is totally false, and you will have to rely on several elements to gain weight and muscle finally.
Mass gain is a period in which a person will gain weight in order to acquire muscle volume. And to be successful in gaining weight, you must also pay attention to what you put on your plate. While favoring very targeted training and not neglecting the valuable recovery periods. Explanation.
Increase your calorie intake to gain mass
In a period of mass gain, the first thing to do is to increase your daily caloric intake significantly. In other words, you will have to eat much more than usual. Mass gain means weight gain, and what you put on your plate will be very important.
Say yes to good protein
In order for your weight gain to be effective and fast, your meals must be rich enough. First of all, you will have to consider adding a good amount of protein to your plate. Good muscle building is only possible with the intake of quality proteins. Choose foods rich in protein, such as chicken, eggs, or fish.
To accelerate your mass gain and increase your protein intake, you can also consume protein in the form of food supplements. You can find them at very affordable prices and at several major brands, including Nutridiscount.
For example, protein powders such as whey are essential for mass gain. They are even concentrated in BCAA, amino acids that improve protein synthesis and promote faster muscle recovery. Buying whey and consuming it between meals is an excellent option to gain mass even faster.
Throw in the right carbs, and don’t forget the fats
In addition to protein, your body will also need a lot of carbohydrates to increase in volume. Here, carbohydrates will even be the real fuel that will be very valuable to you during your workouts. So say a very big YES to pasta, rice, wholemeal bread, or sweet potatoes. At the same time, don’t forget the fats and always choose the good fats. For example, nuts or olive oil.
Focus on the proper training for a successful mass gain
Once your plate is appropriately filled and your caloric intake boosted, the best thing to do is to go to the gym and focus on good exercises targeted at a mass gain.
Training is the foundation of all muscle development, and to gain mass and volume, you will need to work with heavy loads. Better yet, you will need to push yourself to progressively overload your lifting weights. This is the only way your muscles will grow.
Do not neglect recovery periods to increase your muscle volume
Finally, when you are building muscle mass, recovery periods are essential. It is indeed at rest that muscle building takes place. And therefore, the gain in mass. So remember to take it easy regularly and allow regular recovery periods. In the same logic, good sleep is also essential and will also help you in your goal of gaining mass.
With a targeted diet, training sessions where you progressively overload the weights, and regular rest periods, your mass gain should typically go as planned.