Many practitioners want to gain muscle mass easily and quickly for better physical condition and increased performance in training. To achieve this, it is recommended to follow a healthy and balanced diet rich in calories, to do intense sessions in line with your objectives and to have a good recovery. In this article we will see how to gain muscle mass easily.
Why are you gaining muscle mass?
Mass gain is the period when we can easily progress in bodybuilding because we have a much higher caloric intake than usual, which allows us to be in caloric surplus and to have more energy to s train. The main objective of this mass gain is to try to increase muscle mass by gaining as little fat as possible. Gaining mass is a must for people who want to gain a bigger physique and who want to gain weight easily. For this, you will necessarily have to increase your calories on a daily basis.
Indeed, to gain weight, you have to eat more than necessary in order to create this caloric surplus, which means that you must absorb more calories than your daily expenditure, including those resulting from exercise. For this, it is advisable not to eat at random, but to calculate your daily caloric needs to maintain the same weight and then increase it over the weeks according to the objective.
Gaining muscle mass is an essential step if you want to achieve a leaner physique and it requires increasing calories to promote anabolism. Mass gain should not be synonymous with fat gain by eating everything and anything at any time of the day. Thus, a diet composed of proteins, carbohydrates and fats is essential to obtain the best results.
How to gain muscle mass easily?
To gain muscle mass easily, you must follow a few important rules to provide your body and your muscles with everything they need to grow.
Being in a calorie surplus
Food is crucial in the mass gain phase because it is what will generate a caloric surplus allowing to bring more energy in the body. For this, it is advisable to follow a healthy and balanced diet but with a higher caloric intake. If you find it difficult to eat large meals, you can break them up into snacks throughout the day so that you eat 5-6 meals a day. If you are already struggling to absorb more calories during the day, certain supplements like supplements like My Mass from MyMuscle can meet your calorie and therefore macronutrient needs.
Eat a macronutrient-balanced diet
There are three macronutrients: proteins, carbohydrates and lipids. It is important to provide an adequate amount in order to reach the total number of calories required.
Proteins contribute to the maintenance and development of muscle mass (1) and are naturally present in our diet in the form of meat, fish, eggs, dairy products, legumes and all other sources of vegetable protein: soy, peas or hemp. You can provide up to 1.8 grams or even 2 grams of protein per pound of body weight. Protein powders like MyMuscle My Iso Whey provide fast-absorbing protein to supplement your intake when needed.
Carbohydrates are a major macronutrient to adjust in your diet because they are a source of energy for your body and your muscles. They are not considered essential for health, but should remain a part of your diet. Carbohydrates are found in rice, pasta, whole wheat, oats, etc. We recommend switching to lower glycemic index carbs, which provide longer lasting energy.
As far as fats go, try to focus on essential fatty acids like omega-3s that the body can't make. They are essential for good general health because cardiac societies recommend the consumption of 1 gram/day of two omega-3 fatty acids (EPA) and (DHA) for the prevention of cardiovascular diseases, treatment after myocardial infarction, prevention of sudden death and secondary heart disease prevention Cardiovascular (2). You can find it in fatty fish, especially salmon. Certain supplements such as My Omega 3 from MyMuscle provide an adequate portion of these fatty acids.
Get a proper exercise program and learn to recover
To gain muscle mass, it is not enough to follow a high calorie diet, but you must also follow a suitable training program with recovery to allow the muscles to rebuild and develop. We recommend that you favor multi-joint exercises that involve several muscle groups, such as the deadlift, the bench press or the squat. They will allow you to generate more calories from isolation exercises such as biceps or abdominal exercises for example.
To gain more strength, you can work on shorter sets like 6 to 8 but with a heavier load. In terms of supplementation, creatine is known to increase strength and performance through short, intense efforts (3).
There are several forms of training programs and the choice will depend on your availability during the week for training. If you can only train two or three times a week, for example, prefer a total-body workout program to tone muscle groups several times a week. If you can do 4 to 6 sessions, choose the Push / Pull / Leg format to work each muscle at least twice a week. On the other hand, split poses allow you to work each muscle group at once, focusing on one muscle per session.
Muscle fibers are destroyed during training but are rebuilt during recovery. For this reason, it is recommended to sleep at least 7 to 8 hours per night and to take 1 to 2 rest days per week to relax both the muscles and the nervous system.