Building muscle is not a simple procedure. Many athletes have tried without obtaining the expected result.
In reality, the success of mass gain depends on two factors: nutrition and training .
It is essential to challenge your body through intense and regular physical activity. However, without a nutritional plan for mass gain, you will stagnate.
Rest and sleep are also very important, it is advisable to sleep between 7 and 8 am.
Of course, it also takes patience and perseverance, because Rome was not built in a day.
A good diet plan for successful mass gain
A good muscle mass gain program includes an adequate food plan . Foods consumed on a daily basis must provide the essential elements for building muscles.
Foods high in protein are very important for gaining muscle mass , but carbohydrates and fats are also essential sources of energy to achieve this.
First, you need a high calorie intake . The number of calories in meals must therefore be greater than the maintenance intake, that is to say the intake that neither loses nor gains weight. It therefore takes between 300 and 500 kcal more.
The nutrition of athletes looking to gain muscle mass must also include a high amount of protein. They promote the construction of muscles and accelerate their repair after intensive training.
You should consume at least 2 to 3 g/kg of protein per day. It is essential to distribute this protein intake evenly between the different meals of the day.
Carbohydrates also contribute to successful muscle mass gain . Indeed, carbohydrates provide energy and promote protein synthesis.
This is why it is essential to increase the intake of carbohydrates. It takes about 6g per kg more.
A good training plan essential
A good mass-gaining food program also includes an intense and effective training plan.
Basic movements are highly recommended, as they guarantee better results. You have to try to surpass yourself in each training session.
The ideal is to increase the loads every 2 or 3 weeks.
What are these basic exercises? We must mention the bench press, push-ups, pull-ups, the squat, the standing military press, the deadlift and many others.
Certainly, sufficient training is essential for the growth of muscle volume . However, it should not be overdone.
In general, four sessions per week are more than enough. Also, do not train two days in a row. You must take a rest day between two training days.
Dietary supplements to increase lean muscle mass
For faster muscle development, certain dietary supplements are frequently consumed. They allow rapid mass gain and lasting muscle preservation.
Among the most consumed are Gainer, Whey, BCAAs, L-Arginine, Creatine and L-Glutamine. These are often integrated into a mass gain food program .