How to MASS WEIGHT your body

What is Take the Mass?
Taking mass, is an expression to say that you will eat very excess energy talking and thus grow by gaining muscle and fat.

It is true that training to make weight all year, that's what the gym, but I see more the notion of mass as a period of feeding, or the goal is to raise its maximum weight, so that once satisfied, it returns at a rate of fat more in line with our aesthetic criteria through a possibly ending with a dry to those of the competition.


For example we read: "I made a mass for four years from 60 to 90kg of body weight."

There are three inseparable factors for weight gain. Nutrition, training and recovery. If one of the three factors is not optimal gains will be low or non-existent.

In the case of the mass nutrition becomes even more important. Indeed, how the weight gain if not sufficiently fed muscles.
In short, we must accept its definition of losing to win a lot of muscles while fat covering the abdominals.

Take the mass: the key to the mass
● The work will be heavy, with the bar and weights, with emphasis on joint exercises poly compounds. No isolation exercises but on the type of exercises and squats raised land, rowing and prints, developed and dips. You will gain more muscle than single joint exercises.
Indeed, working his biceps with ten rounds of isolation, will have little impact on the muscle mass, compared to rowing or pull the bar to develop your enormous biceps, your back, shoulders and lumbar.

● It will limit the duration of the session and no more than an hour and thirty minutes of training, including heating. Of short and intense training will give more results than long sessions of intense weight training with too little series that will not lead to muscle catabolism, fatigue of the nervous system and overtraining.
We recommend reading a good start folder for your program.

● For Food will be eating every three hours. Traditional three meals and three snacks should be enough. Indeed, the additional food is necessary for the body to react. It must eat more often, increasing the quantities, swallow excess calories that will put your body in good conditions to make muscle.

● One often overlooked factor is the recovery. It must be enough rest for recovery and muscle growth takes place. Allow time for muscles to recover from the meeting and therefore sleep as much as your schedule permits.

● Another aspect may undermine your weight-taking but has nothing to do with the muscle. This is your state of mind. You must be well in his head for a healthy body. If you are a victim of stress, anxiety, burnout or depression that will be very bad for your weight taken.

Gain weight, but muscle fat
The aim is to gain weight with as little fat as possible, you'll swell but at the same time your performance must improve.
We must be realistic without taking grow fat is impossible, except for beginners and more. We must accept to lose its definition for most practitioners of fitness to drive less or take muscle following a ruling of the gym.
The ideal time for making weight for most people is the winter. You can eat and hide her body fat under clothing. The condition of this fat is taken to improve performance.

It has heavier, the body has adapted to the burden of gaining muscle mass, it is stronger over time, the mass leads to a power take-off and if it is stronger on a necessarily gained ground. Winter is the ideal time to improve its performance and records.

Personally, I eat well during a month, the balance does not move, then my body reacts and I began to take everywhere. The only drawback besides taking a little fat, is stretch marks that appear when inflated too quickly, but it depends on the elasticity of the skin and therefore each person.

Determine their caloric intake for the mass
Evaluate first the number of calories you spend per day to stay the same weight using the site-calories.com for the calculations.

Take the case of a practitioner (me for example) of 75kg, which sleeps eight, has a slightly physical work eight hours a day and two hours of weight training.
In case of mass, you need to add extra calories and it gives it roughly in my case.

Activités	Poids (Kg)	Kcal brûlées / H / Kg	Temps (H)	Dépenses (kcal)
sommeil	75	1	8	600
travail	75	2	8	1200
activités normales	75	1.5	6	675
musculation	75	4.5	2	675
			TOTAL :	3150

For 3150 calories obtained, add a little over 600 calories to my daily diet because I have a very fast metabolism.

Nutriments	g/Kg	grammes	calories	% de l'apport calorique
Proteines	2.5	188	750	20%
Glucides	7.7	575	2300	60%
Lipides	1.2	84	750	20%
		TOTAL :	3800	100%

For a mass without too much fat add 300 to 400 calories to your daily diet.