3 Key Factors for Successfully Gaining Muscle Mass?

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

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

In contrast, there are skeletal muscles which voluntarily allow body movements at the request of the brain.

At this signal, the muscles will contract or relax.

There bodybuilding constitutes approximately 40% of the total body mass for a normal individual.

Muscle is attached to the skeleton by tendons and consists of three layers of fibers, themselves containing myofibrils. These three layers are called the endomysium, the perimysium, and the epimysium.

Muscle contains arteries and veins necessary for blood supply. Finally, nerves are also included. These are important for sending and receiving signals.

What is mass gain?

A calorie surplus combined with muscular effort can promote a mass gain. The goal is therefore to consume more calories than your body needs, so as to reserve some for muscle building.

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

Thanks to veins and arteries, oxygen and energy are transported via the bloodstream. 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.

Gaining mass is based on three optimal elements: nutrition, training, and recovery.

One cannot exist without the other, and maintaining these three factors requires a rigorous and strategic work psychology.

Many aspects of daily life should be avoided or even eliminated if you want to successfully gain muscle mass:

• Narcotics
• Tobacco
• Alcohol
• Sexual routine.

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

Zinc is an essential trace element in our bodies, found primarily in muscles. It acts as a catalyst in the activity of numerous enzymes, particularly important for athletes. Zinc is involved in the metabolism of carbohydrates and lipids, as well as protein synthesis. Therefore, a zinc deficiency, often due to excessive sexual activity, leads to a decrease in exercise capacity.

On the other hand, the body has a relaxing effect after sexual exertion which impacts strength and promotes sleep.

Sleep is another important factor to consider. Even the best muscle-building program will be ineffective if you don't get enough or enough sleep. In fact, 7 to 8 hours of sleep per night is beneficial for muscle recovery.

Nutrition for muscle gain

The primary factor in successfully gaining muscle mass is nutrition based on a healthy diet. Adding sugar and salt should be avoided, as foods already contain enough of these.

A rich and varied diet should be a priority.

A high carbohydrate intake is recommended. This organic compound is a biological intermediate for energy storage and consumption, essential for muscle gain. Indeed, carbohydrates are the fuel for all muscular and cerebral activities in our body. Adapt a diet A diet high in carbohydrates saturates muscle glycogen stores, allowing you to train harder and longer. Foods containing carbohydrates include potatoes, pasta, rice, whole-wheat bread, cereals, and corn.

A protein-rich diet is also important because these molecules are essential building blocks for our bodies. Muscles are built from amino acids derived from dietary proteins. Selecting these amino acids in our diet helps optimize muscle gain. Therefore, it's best to prioritize proteins from animal sources (eggs, meat, or dairy). However, plant-based proteins can also be beneficial (lentils, broad beans, kidney beans, etc.).

Finally, lipids, the last link in a diet conducive to muscle gain, are found in fish, dairy products, processed meats, pastries, and dried fruits. They play 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 should be calculated based on our metabolism, but for muscle gain, the most sensible approach is to significantly increase carbohydrate intake to enhance muscular endurance. Protein should be consumed less than carbohydrates but more than fats.

Meals, which can be spread out from 4 to 6 times a day, should be evenly distributed before and after training sessions. Two to 3 liters of water should be drunk throughout the day, especially before and during training.

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

Each individual has a unique body type, but three main groups can be distinguished in men. Ectomorphs, who are tall and thin, burn calories quickly, making it more difficult to gain muscle mass. Mesomorphs, who are thin with heavy bones and a broad chest, will have no difficulty gaining mass. And endomorphs, who are broad-shouldered and have a significant bone mass, should focus on lean muscle gain.

Here is a summary of caloric surplus and distribution of energy intake according to body types.

MORPHOTYPE	CALORIES	CALORIE INTAKE DISTRIBUTION
Ectomorph	3000 to 5000 kcal	Proteins 20% Carbohydrates 55% Lipids 25%
Mesomorph	3000 to 5000 kcal	Proteins 25% Carbohydrates 55% Lipids 20%
Endomorph	3000 to 5000 kcal	30% Proteins Carbohydrates 55% Lipids 15%

 

As an example, here is a 3200 calorie meal plan that helps with muscle gain. The macronutrient ratio is 561g of carbohydrates, 281g of protein, and 161g of fat:

BREAKFAST	150 grams of cereal, 250 milliliters of milk, 120 grams of wholemeal bread, 1 piece of fruit, 4 eggs 3 slices of deli meat 1 tea or coffee
SNACK	80 grams of bread, 250 grams of cottage cheese, 100 grams of fruit, 1 Whey shaker
LUNCH	100 grams of raw vegetables, 300 grams of pasta, 250 grams of white meat, 50 grams of cheese
SNACK	80 grams of grain, 250 grams of cottage cheese, 150 grams of fruit, 1 whey protein shake
DINNER	250 grams of rice, 200 grams of green vegetables, 300 grams of fish
SNACK	40 grams of protein, 3 slices of deli meat, 50 grams of dried fruit, 1 whey protein shake

 

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

A good diet, regularly regulated and meticulously weighed, allows the body to draw the energy needed for progressive training.

Different training programs should be considered depending on the athlete's level:

• Indeed, a beginner will have to go through stages of muscle stabilization and cardio.
• An overweight person will first need to burn off bad fats and stabilize their endurance.
• Intermediate and advanced bodybuilders are already at the optimal level for gaining mass.

Training for muscle gain

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

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

These types of exercises primarily work the large muscle groups by engaging multiple joints. These so-called "basic" exercises, such as the Squat, Bench Press, Behind-the-Neck Press, Deadlift, and Barbell Curl, increase the intensity of the workout.

Next, you need to add some isolation exercises to intensively work the contractile capacity of a single muscle. These exercises are based on pyramid sets with moderate to heavy weights, in order to overstress the muscle and thus increase its developmental capacity.

Always finish the last set with a lighter weight to saturate and pump the muscle. Training with a partner is essential, as they can help increase the intensity of the repetitions. The first set of each exercise should always be long and light to avoid any risk of injury.

Training should not be exclusively muscular; specific cardio should be added for rapid progress in body weight. Rest time between each exercise should not exceed 2 minutes.

As an example, here is a training program that promotes muscle mass gain:

Day 1

MUSCLES	EXERCISES	SERIES	REHEARSALS	REST
Pectorals	Bench press	4	15-10-6-6	90 seconds
	Incline dumbbell press	3	6	2 minutes
	Dips	2	Maximum	2 minutes
	Butterfly	3	Degressive	2 minutes
Triceps	Front bar extension	4	8	90 seconds
	High pulley rope extension	4	Degressive	2 minutes

 

Day 2

MUSCLES	EXERCISES	SERIES	REHEARSALS	REST
Thighs	Press	3	15-10-6	90 seconds
	Squat	4	8	2 minutes
	Legs extension	4	10	2 minutes
	Leg Curls	3	10	90 seconds
Calves	Standing press	5	12	90 seconds
Abdominals	Crunch	6	Maximum	30 seconds

 

(Day 3: rest)

 

Day 4

MUSCLES	EXERCISES	SERIES	REHEARSALS	REST
Back	Vertical front view	4	15-10-6-6	90 seconds
	Neck pull	4	8	2 minutes
	Lifted off the ground	2	10	2 minutes
	Seated rowing	3	8	90 seconds
Biceps	EZ bar curls	3	10	90 seconds
	Straight barbell pronation curls	3	12	30 seconds
	Alternating curls	1	Degressive

 

Day 5

MUSCLES	EXERCISES	SERIES	REHEARSALS	REST
Shoulders	Dumbbell press	3	10	90 seconds
	Chin row	3	8	90 seconds
	Side elevation	2	8	90 seconds
	Bird	2	10	90 seconds
Trapezius muscles	Shrugs	3	8	90 seconds
Abdominals	Roman chair	6	Maximum	30 seconds
Abdominals	Core strengthening (plank)	5	To failure	30 seconds

 

(Days 6 and 7: rest)

This type of training is obviously an adaptable base, as everyone's metabolism, body type, and genetics differ. Therefore, don't hesitate to modify certain aspects of this training program.

 Dietary supplements for muscle gain

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

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

Different types of additional information These amino acids are available on the market, such as whey protein. Extracted from the liquid portion of dairy products, they are of excellent quality and easy to digest. Their amino acid content is highly adaptable to the needs of the human body. This is especially true for bodybuilders, as the concentration of leucine and glutamim is very high, promoting muscle growth. They are also beneficial for the immune system thanks to their strong antioxidant potential.

Creatine is also a popular dietary supplement option among athletes because it's a substance naturally synthesized by the liver, pancreas, and kidneys. It's also found in our diet and is primarily stored in skeletal muscles as creatine phosphate. Creatine supplementation increases creatine levels to boost strength and muscle mass. It also promotes fat loss.

Like creatine, beta-aluminum is a substance found in our muscles. Made from an amino acid, this dietary supplement improves muscle performance, allowing you to train harder for longer. Beta-aluminum reduces the harmful effects of lactic acid, the main culprit behind muscle fatigue.

Omega-3s are the predominant dietary supplement on the market for athletes. These fatty acids, found in animal fats, accelerate protein synthesis to help build muscle mass.

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

Dietary supplements are available in powder form, preferably to be mixed with fruit juice to enhance the action of insulin and avoid a harsh taste when mixed with water.

Its consumption helps with nighttime hunger due to the regeneration of muscle cells, thus avoiding disrupting sleep to prepare a meal.

Anabolic steroid cycle for mass gain

The effectiveness of anabolic steroid The effectiveness of anabolic steroids for muscle gain is well-established. Let's look at a suitable regimen that will allow you to reach your goals and even surpass them.

An ideal 8-week course for gaining significant muscle 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 Alpha-Pharma (Arimidex) tablets every 2 days (28 tablets).
• Take 3 Samarin 140mg – 100 Berlin tablets per day (168 tablets total)

Due to the half-life of the anabolic steroid Dianabol, the advisors at UPSteroide.to recommend starting your restart the day after your last dose of Dianabol.

• For post-stimulation therapy, take 1 Clomid 50mg per day for 20 days (20 tablets).
• For recovery, take 1 Nolvadex 20mg per day for 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

End-of-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

See the mass gain packs

Conclusion

Gaining muscle mass requires a high level of mental strength. It demands daily self-discipline over a period of varying length. It's a gradual process that requires meticulous attention to diet and training.

It's a kind of ongoing sacrifice that fosters perseverance and self-confidence. Gaining strength and power helps one to surpass oneself and push beyond one's limits.

You need to listen to your body and allow yourself well-deserved rest days. Follow your diet and training programs meticulously.

Gaining mass is a crucial step for any bodybuilder, and one that remains unique in its kind.