Summer diets are a thing of the past and with winter now approaching, many of you are entering the classic mass phase or mass gain.
If you have only been able to achieve modest success in your previous bulking phases and have already given up hope of real double-digit kilogram mass gains, then it's time to take heart.
Don't throw in the towel in frustration, but follow the following lines carefully, in which we have compiled 5 golden rules for successful mass gain for you.
Rule no. 1 - No mass gain without a calorie surplus
A calorie surplus is the basic prerequisite for successful mass gain. It is therefore essential that you follow a hypercaloric diet that provides your body with more calories than it burns. Although many exercisers are aware of this fact, the majority fail to implement this basic rule for mass gain. Don't fall for the excuses of the pitiful hardgainers who regularly chant "I eat so much, but I'm still not putting on weight".
If your body weight stagnates on the scales over a long period of time, then the goal of a calorie surplus is clearly not achieved - POINT.
In this scenario, it is inevitable that the calorie intake will continue to be adjusted upwards. Of course, the primary aim is to build muscle mass, but as it is almost impossible to build muscle completely fat-free, the moderate build-up of body fat during this time is a typical side effect of the mass phase. However, in order not to overshoot the target too much and to prevent a real fattening, it is very important to know your own calorie consumption.
A calorie calculator provides you with a good reference value, as it quickly and easily calculates your calorie consumption based on your personal and activity-related entries. Although you should not put the calculated value on the gold scales, it does give you a good indication of the range within which your calorie intake should fall. A more precise method for calculating calorie consumption is, for example, an analysis using Sense-Wear.
Summary:
A positive energy balance is an absolute must for mass gain. Consistently add more calories than you consume and the scales will show the mass gains you are aiming for.
Rule no. 2 - The right ratio of macronutrients
But before you start focusing purely on the calories and are already sitting in various fast-food restaurants in your mind's eye eating burgers en masse, we have to stop you. The majority of the calories you consume should come from quality foods in order to keep the build-up of body fat to a manageable level.
As muscle building material no. 1, a sufficient protein intake is of great importance.
In mass-building phases, common recommendations range from 2.0 to 2.5 g protein per kg / body weight. This amount of protein should be achieved through a varied mix of different and high-quality protein sources.
The following foods, for example, are classified as high-quality protein sources:
- eggs
- tuna
- Chicken breast fillet
- turkey breast
- Beef steak
- Low-fat quark
- Cottage cheese
Fat intake should account for around 30% of total calories. In concrete terms, this means that in a diet based on a daily calorie intake of 3000 kcal, around 900 kcal (equivalent to approx. 100 g) should come from fat. Here too, choose high-quality fat sources and try to achieve as balanced a mix as possible of saturated, monounsaturated and polyunsaturated fatty acids.
Suitable sources of fat include the following foods:
- Oils
- nuts
- cheese
- High-fat sea fish (e.g. salmon)
After subtracting the calories from protein and fat, the remaining calories should come from carbohydrates. Carbohydrates with a low to medium glycemic index should be chosen.
These include the following carbohydrate sources:
- Wholemeal pasta
- Long grain rice
- oat flakes
- Wholemeal bread, pumpernickel
Immediately after training, however, an intake of high-glycemic carbohydrates is the best way to trigger the insulin release you are aiming for at that time. In addition to a balanced intake of all macronutrients, you should not neglect micronutrients, as vitamins and minerals are considered essential and are involved in numerous metabolic processes.
Summary:
Don't shovel "empty" calories into your body, but make sure you consume predominantly high-quality nutrients that are in a balanced ratio to one another. This approach will give you the quality mass you desire!
Rule #3 - Choose the right supplements
If you're struggling to get the calorie intake you need to build mass, then turn to supplements. Especially in the morning and immediately after training, it is a good idea to consume a weight gainer that provides protein and carbohydrates. This weight gainer should also contain creatine, as this natural substance is very important for building mass.
Creatine has been proven to be able to increase physical performance during high-speed strength training, provided that 3 g is consumed daily. This makes it possible to move heavy training weights, which in turn leads to better muscle building. To provide additional high-quality calories in the evening, it is a good idea to mix a slow protein, such as micellar casein, with a little walnut oil.
This combination provides plenty of calories in a high-quality form at the end of the day and is quick and easy to consume. This solution is also ideal as a snack if you have problems meeting your protein and calorie requirements.
Summary:
Whether as a post-workout supply or as a meal replacement - use supplements to achieve your goal!
Rule no. 4 - Focus more on basic exercises in your training
Squats, deadlifts and bench presses - these are three basic exercises that belong in every training plan that aims to build mass. Put these exercises at the beginning of your training and dedicate yourself to them with 100% commitment and intensity. Internalize the fact that it is these exercises that will bring you mass gains, because mass has always been successfully built up with intensively performed basic exercises. Avoid isolation exercises or place them at the end of your training session in order to make the best possible use of the mass potential of the basic exercises. In addition to the basic exercises already mentioned, also focus on pull-ups, barbell rows, barbell curls and dips to intensively fuel all muscle groups with these "basics" of strength training.
Summary:
Prioritize the basic exercises in your training, apply the necessary training intensity and you will become more massive!
Rule no. 5 - Be consistent
Follow a calorie surplus, choose the right ratio of macronutrients, use the right supplements and focus on intense training with basic exercises.
These are all golden rules to successfully build mass, BUT only if you follow them consistently and continuously.
Remember that you should allow at least 3 months for a successful bulking phase and that consistency in your actions during this period will pave the way to success.
Summary:
Let these components intertwine continuously and you will achieve the goal you are striving for and have failed at so far - building mass!
We wish you every success in implementing these 5 golden rules for mass building!
Your PEAK team
