3 Key Factors for Successful Mass Gain?

The muscular system, comprising 656 muscles, is the least complex system in our anatomy. It is made up of two different poles: the muscles with voluntary control and the muscles with involuntary control.

The muscles with involuntary control are those of the heart, and the stomach.

At their opposite are the skeletal muscles which voluntarily allow the body to move at the request of the brain.

At this signal the muscles will contract or relax.

The muscles constitutes about 40% of the total body mass for a normal individual.

The muscle is attached to the skeleton by tendons and is made up of three layers of fibers which themselves contain myofibrils. These three layers are called the endomysium, perimysium and epimysium.

The muscle has arteries and veins necessary for blood supply. Finally nerves are included. They are important for sending and receiving signals.

What is a mass gain?

An excess of calories associated with muscular effort will be able to promote mass gain. It is therefore a matter of consuming more calories than your body needs, so as to reserve some for muscle building.

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

Thanks to the veins and arteries, a supply of oxygen and energy is carried by the blood supply. Finally, the muscle fibers at the heart of muscle contraction are of two types. Red fibers and white fibers.

Red fibers are small in diameter and slow twitch, while white fibers are larger in diameter and fast twitch. Their proportions are genetically determined.

The 3 key factors: nutrition, training, recovery.

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

One does not go without the other and the maintenance of these three factors cannot be done without a rigorous and strategic work psychology.

Many elements of everyday life are to be avoided or even banished if you want to achieve mass gain:

• Narcotics
• Tobacco
• The alcohol
• The sexual routine.

During the male orgasm a quantity of sperm will be ejected. This quantity will then be reproduced and for this the body will need zinc.

Zinc is an essential trace element of our body, mostly contained in muscles. It acts as a catalyst in the activity of a large number of enzymes, particularly for athletes. Zinc participates in the metabolism of carbohydrates, lipids and protein synthesis. So a zinc deficiency due to an excess in the sexual routine leads to a decrease in the capacity for exertion.

On the other hand, the body has a relaxation effect after sexual exertion which has an impact on the strength and pushes to sleep.

Another factor to consider is sleep. The best mass gainer programs will have no effect if sleep is too long or too short. Indeed 7 to 8 hours of sleep per night are beneficial to muscle reconstruction.

Nutrition for mass gain

The first factor for successful mass gain is nutrition based on healthy eating. Adding sugar and salt should be avoided because foods contain enough.

A rich and varied diet must be essential.

A majority carbohydrate intake is preferred. This organic compound is a biological intermediate for the storage and consumption of energy essential for mass gain. Indeed carbohydrates constitute the fuel of all muscular and cerebral activities of our body. Adapt a diet food high in carbohydrate causes saturation of muscle glycogen reserves. This allows you to train harder and for longer. Foods containing carbohydrates include potatoes, pasta, rice, wholemeal bread, cereals and corn.

A diet rich in protein is also to be taken into consideration because these molecules are a building element of our body. This is because muscles are made from amino acids from food proteins. Selecting these acids in our diet optimizes good mass gain. It is therefore necessary to favor proteins from animal sources (egg, meat or milk). But vegetable proteins can also be recommended (lentils, broad beans, red beans, etc.)

Finally, lipids, the last link in a diet conducive to mass gain, are present in fish, dairy products, cold meats, pastries and dried fruits. They have a major role in the body because they store energy and structure cells.

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

The proportion of these three nutrients must be calculated according to our metabolism but for the gain of mass the most judicious is to bring to its diet much more carbohydrate in order to increase the endurance of muscular work. Proteins should be consumed less than carbohydrates but more than lipids.

The meals which can be spread out from 4 to 6 times a day are to be distributed equally before and after the workouts. Two to 3 liters of water should be drunk throughout the day: especially before and during training.

It is important to vary the foods every day because eating the same thing all the time creates cravings and leads to excess calories.

Each individual has a unique morphology but three large groups are defined in humans. Ectomorphic people who are tall and thin therefore burn calories quickly, making it harder to gain mass. Mesomorphic people who are thin with heavy bones and a broad torso will not have difficulty in gaining mass. And people with endomorphs who are large in size and have significant bone mass will need to promote lean mass gain.

Here is a summary of caloric excess and distribution of energy intake according to body type.

As an example, here is a food plan of 3200 calories which helps in mass gain. The macro-nutrient intake ratio is 56% carbohydrate, 28% protein and 16% fat:

The number of calories should be calculated every week and its value increased during the program to avoid excess fat gain.

A good diet regulated at regular frequency and scrupulously weighed allows the body to draw the energy necessary for a progressive training.

Different training programs are to be examined depending on the level of the athlete:

• Indeed a beginner will have to go through stages of muscle fixation and cardio.
• Above all, a person who is overweight will have to burn bad fat and stabilize his stamina.
• Intermediate and experienced bodybuilders are already at the right level for mass gain.

Training for mass gain

A mass gain training program aims to develop muscle strength, thickness and volume.

The first thing to do before workouts is a short 5-10 minute cardio warm-up.

Most types of exercise work large muscle groups by calling on several joints. These so-called “basic” exercises such as the Squat, Bench Press, Neck Press, Deadlift and Bar Curl increase the intensity of the training.

Then you have to add some isolation exercises to work with insistence on the capacity of contraction of a single muscle. The exercises are based on a pyramidal system series with medium then heavy loads, in order to over stress the muscle and therefore increase its development capacity.

Always finish the last set with a lighter load in order to saturate and congest the muscle. It is essential to train in pairs because the partner can help to force the repetitions. The first set of each exercise should always be long and light to avoid any risk of injury.

The training should not be exclusively muscular a specific cardio is to be added for a rapid evolution of the body weight. The rest time between each exercise should not exceed 2 minutes.

As an example here is a training program promoting mass gain:

Day 1

Day 2

(Day 3: rest)

Day 4

Day 5

(Day 6 and 7: rest)

This type of training is obviously an adaptable basis because the metabolism, the morphotype and the genetics of each differ. So do not hesitate to modify certain characteristics of this training program.

 Food supplements for mass gain

As described previously in the nutrition section, it is necessary to consume food supplements during snacks.

Indeed they allow to extend the period of training and to increase the strength. They prevent fatigue and muscle stress.

Different types of complements are available in the market as whey proteins. They are extracted from the liquid portion of dairy products, they are of excellent quality and easy to digest. Amino acids are very adaptable to the need of the human body. Especially for bodybuilder because the leucine and glutamime concentration is very high, conducive to muscle development. They are also beneficial for the immune system thanks to a strong antioxidant potential.

Creatine is also a food supplement alternative very favored by the sports community because it is a substance naturally synthesized by the liver, pancreas and kidneys. It is also found in our diet and is stored mainly in skeletal muscles called “creatine phosphate”. The creatine supplement increases its intake in order to increase muscle strength and volume. It also promotes fat loss.

Like creatine, beta-alumina is a substance found in our muscles. Made from amino acid, this dietary supplement improves muscle performance. So we can train harder for longer. BA decreases the harmful effects of the main lactic acid responsible for muscle fatigue.

Omega-3s are the predominant food supplements on the market for athletes. These fatty acids, which are found in animal fats, accelerate the synthesis of proteins in order to gain muscle mass.

Finally, a food supplement produced from natural dehydrated ingredients (milk, corn or wheat); the gainer is an energy supply that promotes mass gain. It is rich in proteins and carbohydrates.

Food supplements exist in the form of powder to be mixed preferably with a fruit juice in order to promote the action of insulin and to avoid a pungent taste when mixed with water.

Its consumption helps with nocturnal hunger due to the regeneration of muscle cells which therefore avoids disturbing sleep to prepare a meal.

Anabolic steroid cycle for mass gain

The effectiveness of Anabolic Steroid for successful mass gain is no longer to be proven. Let's see here a cycle adapted to all that will allow you to reach your goals and even more.

An 8-week cycle ideal for gaining a lot of mass with the essential oral steroid Dianabol:

DIANABOL CYCLE (8 weeks)

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

Due to the half-life of the anabolic steroid Dianabol, UPSteroid.com advisors recommend starting your boost the day after you last took Dianabol.

• For the recovery, take 1 Clomid 50mg per day for 20 days (20 Tabs)
• For the recovery, take 1 Nolvadex 20mg per day for 20 days (20 Tabs)

Post-Cycle Therapy (PCT)

See the mass gain packs

Conclusion

Mass gain requires great mental ability. You have to discipline yourself daily for a longer or shorter period. It is a gradual process that requires attention to detail in feeding and training.

It is a kind of permanent sacrifice that enriches perseverance and self-confidence. Gaining strength and power helps to surpass yourself and go beyond your limits.

You have to listen to your body and allow yourself some well-deserved days of rest. Respect the food and training programs scrupulously.

Mass gain is a crucial step for any bodybuilder, and one that is unique in its kind.