3 Key Factors for Successful Mass Gain

3 Key Factors for Successful Mass Gain

Gaining mass is a permanent sacrifice, enriching perseverance and self-confidence. Gaining strength and power helps to excel and exceed your limits.

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arnold prise de masseThe muscular system contains 656 muscles and is a complex system of our anatomy. It consists of two different areas: voluntary and involuntary muscle control.

The muscles that are controlled involuntarily are the heart and stomach.

Oppositely, there are the skeletal muscles that voluntarily allow body movements following a signal from the brain.

Upon receiving this signal the muscles will contract or relax.

The musclatory system is about 40% of the total mass of the body for a normal individual.

The muscle is attached by the tendons to the skeleton and is composed of three layers of fibers comprising the myofibrils. These three layers are called endomysium, perimysium and Epimysium.

The muscle has arteries and veins required for the blood supply. Finally nerves are included. They are important for the transmission and reception of signals.

 

What is a mass gain?

A calorie excess associated with a muscular effort will encourage mass gain. Consuming more calories than the body needs will, therefore, help to build muscle.

The nervous system will be the first to fit on three axes, with the recruitment of motor units (MU), intermuscular and intramuscular coordination.

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Through veins and arteries, an oxygen supply and energy is carried by the blood flow. Finally, the heart’s muscle fibers of  muscle contraction consist of two types. The red fibers and white fibers.

The red fibers are of small diameter and slow contraction, while white fibers are of a larger diameter and fast twitch. Their proportions are determined genetically.

 

The three key factors: nutrition, training, recovery.

Mass gain is based on three elements: optimum nutrition, training and recovery.

One does not go without the other, and maintaining these three factors can not be done without a rigorous and strategic work psychology.

Many elements of everyday life should be avoided if we want a successful mass gain:

  • narcotics
  • tobacco
  • alcohol
  • sexual routine.

When an amount of sperm is ejected by the male orgasm . This quantity will hereinafter be reproduced and for that the body will need zinc.

Zinc is an essential trace element of our body content that is found mainly in the muscles. It plays a catalytic role in the activity of numerous enzymes especially for athletes. Zinc participates in the metabolism of carbohydrates, fats and protein synthesis. So a zinc deficiency due to an excessive sexual routine leads to a decrease in the ability to exercise.

Moreover, the body has an involuntary relaxing effect after sexual effort that has an impact on strength and also pushes to sleep.

Sleeping is also another factor to consider. The best mass treatment programs will have no effect if sleep is too long or too short.  7 to 8 hours of sleep a night is essential for muscle reconstruction.

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Nutrition for a mass gain

The first factor for mass gain success is proper nutrition based on healthy eating. The addition of sugar and salt should be banned because foods already contain enough of them.

A rich and varied diet is mandatory.

A majority carbohydrate intake is recommended. This organic compound is a key biological intermediate storage and power consumption for mass gain. Carbohydrates are the fuel of all muscle and brain activity of our body. Adapting a strong carbohydrate diet causes saturation of muscle glycogen reserves which allows us to train harder and for longer. Foods containing carbohydrates are potatoes, pasta, rice, wholemeal bread, cereals and corn.

source vitamine d

A diet rich in protein should also be considered as these molecules are a builder component of our body. In fact, muscles are made from amino acids from dietary protein. Careful selection of the acids in our diet optimizes a good mass gain. We must focus on protein from animal sources (egg, milk or meat). But plant proteins can also be recommended (lentils, beans, kidney beans …)

Finally lipids, the last link in the alimentation for muscle gain, are present in fish, dairy products, meats, pastries and dried fruit. They have a major role in the body because they store energy and structure the cells.

 It is important to know that a carbohydrate gram is equivalent to 4 kcal, 1 gram of protein 4 kcal and one gram of fat 9 kcal.

Sport-et-alimentationThe proportion of these three nutrients should be calculated based on our metabolism, but the most effective bulk is a carbohydrate rich diet to increase muscle endurance. Protein should be consumed less than carbohydrates but more than fat.

Meal frequency can range from 4 to 6 times a day to ensure a constant supply of fuel, especially before and after workouts. Aim to drink two to three liters of water throughout the day: especially before and during workouts.

It is important to vary the foods every day because eating the same foods all the time  will make way to boredom and therefore may not create a calorie surplus.

Each individual has a unique morphology but humans can typically be assigned to one of three groups. The ectomorph who is large and thin, quickly burns calories and it’s harder for him to gain mass. The mesomorph who is thin with heavy bones and a broad chest, does not have trouble gaining mass. And the endomorph who is large in size and bone mass, and may have trouble gaining lean mass.

Here is a summary of caloric surplus and distribution of energy according to the morphologies.

MORPHOTYPE

CALORIES

CALORIE DISTRIBUTION

Ectomorph

3000 to 5000 kcal

Proteins 20%

Carbohydrates 55%

Fat 25%

Mesomorph

3000 to 5000 kcal

Proteins 25%

Carbohydrates 55%

Fat 20%

Endomorph

3000 to 5000 kcal

Proteins 30%

Carbohydrates 55%

Fat 15%

 

Here is an example of dietary planning of 3200 calories which helps in weight gain. The ratio of intake of macronutrients is 56% carbohydrates, 28% protein and 16% fat:

 

BREAKFAST 150 grams of cereals
250 milliliters of milk
120 grams of whole bread
1 piece of fruit
4 eggs
3 deli slices
1 tea or coffee
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SNACK 80 grams of bread
250 grams of cottage cheese
100 grams of fruits
1 Shaker of Whey
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LUNCH 100 grams of vegetables
300 grams of pasta
250 grams of white meat
50 grams of cheese
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SNACK 80 grams nuts
250 grams of white cheese
150 grams of fruit
1 shaker of Whey
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DINNER 250 grams of rice

200 grams of green vegetables

300 grams of fish

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SNACK 40 grams of protein

3 slices of delicatessen meats

50 grams of dried fruit

1 whey shaker

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The number of calories must be calculated every week and increase its values to account for your increase of decrease in weight.

Avoid excessive fat intake at all costs.

A good diet at a regular frequency coupled with progressive overload through weight training allows the body to get the energy necessary for a progressive body transformation.

Various training programs should to be considered and matched with your level of experience:

  • A beginner should spend focus on building bulk muscle and some cardio.
  • An  overweight person will primarily burn off bad fats and stabilize endurance.
  • Intermediate and advanced practitioners of body building are already at the right level of mass gain and work on sculpting muscle instead.

 

Training for mass gain

 prise-de-poidsA mass gaining training program is designed to develop strength, thickness and muscle volume.

The first thing to do before you start listing is a short cardio warm-up of 5 to 10 minutes.

The types of exercise are mostly working large muscle groups soliciting more joints. These exercises called “compound” include squats, bench press, pull-downs/pul-ups, deadlifts and dips.  These should be performed with a high level of intensity.

Then you can add some isolation exercises to work the contraction capacity of a single muscle. The exercises have a pyramid structure with medium and heavy loads, in order to stress on the muscle and therefore increase its development capacity.

Always finish the final set with a lighter load to saturate and congest the muscle. It is essential to train with a friend  because a partner can help to force the repetitions through spotting your lifts. The first set of each exercise should always be long and light to avoid injury.

The training should not be exclusively focused on muscular gains.  Cardio should be added to add the rapid evolution of body weight. Resting time between each exercise should not exceed 2 minutes.

 

For example, here is a training program suited to mass gain:

 

Day 1

MUSCLES EXERCISES SERIES REPETITIONS REST
Pectorals Bench press 4 15-10-6-6 90 seconds
Decline bench press 3 6 2 minutes
Dips 2 Maximum 2 minutes
Butterfly 3 Decreasing 2 minutes
Triceps Tricep extensions 4 8 90 seconds
Rope high pulley extension 4 Decreasing 2 minutes

Day 2

MUSCLES EXERCISES SERIES REPETITIONS REST
Thighs Leg press 3 15-10-6 90 seconds
Squats 4 8 2 minutes
Legs extension 4 10 2 minutes
Hamstring Curls 3 10 90 seconds
Calves Standing press 5 12 90 seconds
Abs Crunches 6 Maximum 30 seconds

 

(Day 3 : rest)

Day 4

MUSCLES EXERCICES SERIES REPETITIONS REST
Back Pulldowns in front 4 15-10-6-6 90 seconds
Wide grip pull ups 4 8 2 minutes
Deadlift 2 10 2 minutes
Seated rows 3 8 90 seconds
Biceps Seated EZ curls 3 10 90 seconds
Barbell curls 3 12 30 seconds
Alternating  dumbbell curls 1 Decreasing

 

Day 5

MUSCLES EXERCISES SERIES REPETITIONS REST
Shoulders Dumbbell press 3 10 90 seconds
Upright rows 3 8 90 seconds
Side raises 2 8 90 seconds
T-Birds 2 10 90 seconds
Trapezoids Shrugs 3 8 90 seconds
Abs Roman chair 6 Maximum 30 seconds
Abs Decline situps 5
Maximum
30 seconds

 

(Day 6 and 7 : rest)

This type of training is obviously an adaptable base because of variations of metabolism, genetics, morphological type and genetics in each person. So don’t hesitate to change some features of this training program and personalize it to your exact requirements.

musculation

 

Dietary supplements for mass gain

As previously described in the nutrition section, it is necessary to make use of food supplements.

Supplements can extend the period of training and increase strength. They prevent fatigue and muscle stress.

Different types of very helpful supplements are available, such as whey proteins. They are extracted from the liquid portion of dairy products, and are of excellent quality and easy to digest. Amino acids are very useful for the needs of the human body. This is especially true for bodybuilders because leucine and glutamime concentrations are found in high quantities, suitable for muscle development. They are also beneficial for the immune system through a strong antioxidant potential.

Creatine is also a popular addition to food supplements as it is a substance naturally produced by the liver, pancreas and kidneys. It is also found in our diet and is mainly stored in skeletal muscles called “creatine phosphate”. The creatine supplement contributes to increased strength, and muscle volume.  It also promotes fat loss and aids protein synthesis.

Just like creatine, beta-alumina is a substance necessary for our muscles. Made from amino acid, this dietary supplement enhances muscle performance. We can train harder and for longer. The B-A decreases the adverse effects of the lactic acid responsible for muscle fatigue.

Omega-3 dietary supplements are predominant on the market for athletes. These fatty acids found in animal fats accelerate protein synthesis in order to gain muscle mass.

Finally a word about dietary supplements produced from ingredients (milk, corn or wheat) that are natural dehydrated; the gainer acts as an energy intake that promotes mass gain.  It is rich in protein and carbohydrates.

Dietary supplements come in powder form to be mixed preferably with fruit juice to enhance the action of insulin and avoid a bitter taste like when mixed with water.

Its consumption helps with nocturnal hunger due to the regeneration of muscle cells thus avoiding disturbing your sleep to prepare a meal and fuel muscles.

 

Treatment of anabolic steroids for a mass gain

The effectiveness of anabolic steroids for successful weight gain is no longer in doubt.  Here is a suitable treatment adapted for all levels of experience which will allow you to achieve progress even beyond your goals.

An eight week treatment, ideal for gaining a lot of mass with the essential oral steroid Dianabol.


PACK-PRISE-DE-MASSE-–-STÉROÏDES-ORAUX-–-DIANABOL-(CYCLE-8-SEMAINES)

Pack designed, tested and approved by the expert team of Super-Steroid.com! (Click to see the pack)

DIANABOL TREATMENT (8 weeks)

Dose:
  • Take 5 Dianabol 10mg – 100 tabs Meditech per day (280 Tabs)
  • Take 1 Anazole 1mg – 30 tabs Alpha-Pharma (Arimidex) every 2 days (28 Tabs)
  • Take 3 Samarin 140mg – 100 tabs Berlin per day (168 Tabs)

Because of the half-life of the anabolic steroid Dianabol, counselors of super-steroid.com recommend to begin your recovery the day after your last dose of Dianabol.

  • For the recovery take 1 Clomid 50mg – 10 tabs Meditech per day during 20 days (20 Tabs)
  • For the recovery take 1 Nolvadex 20mg – 30 tabs Meditech per day during 20 days (20 Tabs)
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
Week 2 50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
Week 3 50mg Dianabol 1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
Week 4 50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
Week 5 50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
Week 6 50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
Week 7 50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
Week 8 50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin
50mg Dianabol
1 Arimidex
3 Samarin
50mg Dianabol
3 Samarin

 

Post Cycle Therapy (PCT)

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 9 1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
Week 10 1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
Week 11 1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex
1 Clomid
1 Nolvadex

 

Feel free to browse our anabolic steroid treatments as well as our  peptides treatments to ensure an inspirational and successful body transformation.

 

Conclusion

prise de masse conclusion

A successful mass gain requires great mental ability. It takes a great amount of daily self-discipline. It is a gradual process that requires attention to detail in your diet and your training.

It is a kind of permanent sacrifice, rewarding perseverance with self-confidence. Gaining strength and power helps to excel and exceed your limits.

We must be attentive to our bodies and allow well-deserved days off. Respect the food programs and train carefully.

The mass gain is a crucial step for any bodybuilder, and remains unique in its type.

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