The weight gain is an expression to say that you will eat more to promote muscle mass. It's more like a period of overeating where the goal is to gain maximum weight.
There are 3 inseparable factors to gain mass: nutrition, training and recovery. If one of the three factors is not optimal, the gains will be minimal.
In the case of weight gain, nutrition becomes even more important. During this period, you must accept to lose muscle definition in order to gain a lot of muscle even if fat covers the abdominal.
The goal is still to gain weight with the least amount of fat. You will grow, but at the same time your performance must improve. The ideal time for the weight gain is winter, you can eat and hide your fat under clothes !
Key points for the mass gain !
Here are the important points that you must follow to make your mass gain go well:
1 - You must encourage compound exercises that allow gains in muscle mass and strength. Isolation exercises will be limited and will encourage exercises like the squat, deadlift, rowing and the sprints, developed and dips.
2 - It will limit the duration of the session and not exceed 1,5 hour workout, including warm-up. Short, intense workouts will give more results than long sessions of weight training that will lead you to the muscle catabolism, fatigue of the nervous system to see overtraining.
3 - For the power supply, it will eat often, every 3 hours ! Traditional three meals and three snacks will be recommended. Indeed, this food overload is necessary for the body to react. It must therefore eat more often, increase the quantities and swallow excess calories that will put your body in good conditions to make muscle.
4 - An often overlooked factor is recovering. Your body must get enough rest for recovery and muscle growth to occur. Allow time for muscles to recover out of the session.
5 - The last aspect is your mindset. You have to have healthy mind for a healthy body. If you suffer from stress, worries, overwork or depression it will be very bad for your weight gain.
