The rapid development of muscle mass in bodybuilding. Our guidebook gives tips for fast mass building for fitness and bodybuilding athletes
In today’s article, we want to help you build more mass than ever before. We will look behind the secrets of the successful mass building and highlight all the important factors.
First of all, we can divide the mass structure into 4 important categories, including:
- the workout
The training for fast mass building:
As you all already know, the appropriate stimuli are set in the training which brings our musculature in the first place to the growth. It does not matter if you are fitness, bodybuilding, or amateur athlete. The muscle is always based on the principle of supercompensation. After a load our performance drops and is adjusted in the resting phase again over the starting level. Slowly over many training sessions, we see an improvement in our performance and an increase in mass.
However, what your training should look like now is difficult to say. Unfortunately, there is no ultimate training program that works for everyone. However, we can distinguish a few different approaches:
- High volume training (classic method)
- High Intensity Training (HIT Training)
No matter which method you choose, it’s all about doing your workout thoughtfully and with full concentration. Provide maximum growth stimuli, be it through a high volume or through a high intensity. Our tip: As a hardgainer we recommend the HIT training!
You do not know if you are a hardgainer? Just take a look: Am I Hardgainer?
Some basic rules to work with the different training methods when you train each muscle group only once a week.
Method Training with high reps and medium intensity training with low reps and high intensity
Repeats 10-15 3-8
Intensity 70-80% of the maximum weight 90-100% of the maximum weight
Large muscle groups 15-20 6-10
Breaks 2 min 4 min
Training days per week 3-5 3-5
In this section, we could have provided you with a complete training plan, but this would contradict the above, as there is no universal training plan. Find out for yourself which exercises and training are best for you and orientate yourself in the design of our table above.
The appropriate training plans for mass building can be found here: Training Plan Muscle
Now let’s take a look at our second category.
The diet for rapid mass building (nutrition plan mass building):
Nutrition is considered by many to be one of the leading factors in bodybuilding success. It is true, because without the right nutrients, our body can not properly regenerate the muscle mass damaged by the training, and the regeneration phases are considerably prolonged.
However, as well as the training, the diet varies from person to person, only a few guidelines remain the same. These are the general need for macronutrients, these are protein elements, slow carbohydrates and Omega 3 fats.
Pay attention to a balanced and varied diet that you can supplement if necessary with Weider Mega Mass 4000 in conjunction with a weight gainer training.
When taking fats, there is only one important rule to consider: Avoid saturated fat
Saturated fatty acids are stored by the body very quickly in the fat depot. So if possible, only eat unsaturated and essential fatty acids.
Your daily fats should be at 1.2gr / kg body weight. These are 120 grams of fat per day for a 100 kg athlete, which equates to a total calorie income of 1000 calories .
Now that you know what ingredients should contain their food, let’s look at the distribution of meals throughout the day.
The intake of meals is again dependent on person to person and is strongly influenced by professional life of a person. So it is difficult for a shift work to set up a regular nutrition plan. Let’s assume that you have a normal daily routine, meaning you get up at 6 am and go to have a rest at 11 pm .