10 Tips to Gain Mass

Yes, even you can make gains. You might not be the next Mr. Olympia, and you might have a hard time putting on mass. But do not despair! In this article, 10 Tips to Gain Mass, we’ll help you make the most of your potential. Ready? Let’s jump right in!

10 Tips to Gain Mass – # 1 – Increase Your Protein Intake

Most bodybuilding authorities advocate consuming 1-1.5 grams of protein per pound of body weight per day, at least. Even most mainstream sources suggest higher protein for athletes and lifters (typically .8 grams per pound of bodyweight). Increasing your protein intake improves protein synthesis and helps prevent muscle protein breakdown. 

The other key benefit is that it provides protein for muscle growth. Protein is required daily to perform hundreds, if not thousands, of bodily functions. Protein is used for this purpose by being broken down into amino acids, which are then combined in countless sequences (or chains). Each of these different sequences perform a different function in the body. Adding more protein ensures there’s enough for both its daily functions and muscle growth.

10 Tips to Gain Mass – # 2  – Increase Your Carb Intake

Some authorities advise consuming more carbohydrates when mass is the goal. You can start with 2 grams per pound of bodyweight per day. However, your body can only use so many carbohydrates before the excess is stored as fat. Therefore, I advise watching your waistline closely. If you find you’re gaining too much fat, reduce your daily intake by 50 grams, and continue monitoring. On the other hand, you may require more. In that case, add 50 grams per day, and monitor the results.

10 Tips to Gain Mass – # 3 – Eat Plenty Of Quality Calories

One of the biggest keys to gaining muscle mass is to eat a lot of quality calories. To build maximum muscle mass you should eat a meal, a protein bar, or drink a protein shake, every 2-3 hours during the day. Your starting point should be 18 calories per pound of bodyweight per day. The key to eating enough food is to consistently increase calories until you are gaining. That might mean going up to 20-25 calories per pound of body weight.

Your quest begins when you wake up. Before you do anything, drink 8-12 ounces of water followed by a small protein shake. When you sit down to breakfast, shoot for 30-50 grams of protein, and at least 750 calories. Again, you may have to go up if you’re not gaining. 

10 Tips to Gain Mass – # 4 – Know Your Macronutrient Breakdown

So I mentioned a starting point of 18 calories per day, and gave you daily protein/carb ranges. Here’s how that looks in terms of calories for a 200 pound lifter. 200 x 18 = 3600 calories. Protein 1.5 grams  x 200 pounds = 300 grams, or 1200 calories (300 grams x 4 calories per gram). Carbohydrates = 2 grams x 200 pounds  = 400 grams, or 1600 calories. That’s 2800 calories so far.

Add to that your fat intake which typically takes care of itself. That said, for a 3600 calorie diet, we’re looking at 88 grams of healthy fat per day (3600-2800 = 800 calories/9 grams = 88 total grams). Protein and carbs equal 4 calories per gram, and fat equals 9 calories per gram.

10 Tips to Gain Mass – # 5 – Increase Your Intake Of Sodium 

Sodium is an essential mineral for muscle growth. It gets a bad rap because it promotes water retention – bad news for contest ready bodybuilders, or any lifter looking to show a lean midsection. However, sodium supports carbohydrate storage and amino acid absorption. It also improves the muscles’ receptiveness to insulin. In addition, sodium is an electrolyte, I suggest using it as part of an electrolyte formula for proper hydration.

10 Tips to Gain Mass – # 6 – Drink Plenty Of Water

This piggybacks off the last tip. While water does not supply electrolytes, it does keep you hydrated. Dehydration is something you want to avoid. Water is also necessary for maximizing water-based pumps, such as those you get from cell volumizers. With that in mind, I suggest adding creatine to your program.

Creatine has been proven effective time after time, and will enhance your mass-gaining efforts. Plenty of water is required to get the most out of creatine, known as the original cell volumizer. In addition, use a good pre-workout with cell volumizers like glycerol and betaine.

10 Tips to Gain Mass – # 7 – Use A Lean Gainer Or Protein Powder 

The key to consuming the calories we talked about earlier is to use protein bars and protein (or lean gainer) shakes. This is an easy, fast, and convenient way to get in extra protein and calories. You can go a couple of ways to take advantage of this.

First, you can use a low sugar, well-balanced lean gainer, such as Hi-Tech Critical Mass. This gainer has a good protein to carb to fat ratio (50g/75g/10g), and a reasonable 610 calories per 2-scoop serving when mixed in water. 

Need more calories? Use low fat milk, or add 1 more scoop. Need less calories? Use 1 scoop. Another option would be to use a protein powder (I suggest Hi-Tech Precision Protein) and simply add fruit and Greek yogurt.

Or, add a carbohydrate powder such as EFX Sports Karbolyn. The carbs in this product absorb quickly but do not cause insulin spikes, thereby limiting any potential fat gain. 

10 Tips to Gain Mass – # 8 –  Emphasize The Negative Phase Of  The Rep

Those lifters familiar with my articles know I support performing an explosive but controlled concentric phase of the rep, a slower eccentric phase, and a pause at the fully stretched position. For example, 2 seconds concentric, 4 seconds eccentric, and a 3-4 second pause. Don’t race through your reps, and don’t perform half-reps. Make the most of every rep for best results.

10 Tips to Gain Mass – # 9 – Use Progressive Overload

Piggybacking off the last tip, use enough weight to make it challenging. In addition, use progressive overload. Consistently increasing your weight on the bar is a proven way to success. It’s also easy to get caught up in other techniques, to the point where you never increase the weight at all. Don’t make that mistake, focus on putting more plates on the bar.

This lends itself to the fact that if you want to make the best gains, you should build your routine around compound exercises. The easiest way to perform a compound exercise is with free weights, but you can also use machines if needed. Make sure you use a machine that mimics a free weight compound exercise.

For example: a chest press machine to mimic bench presses, a shoulder press machine to mimic overhead presses. 

10 Tips to Gain Mass – # 10 – Recover

Read this until you get it: working out more does not equal more muscle growth. In other words, going from 3-4 workouts a week to 6-7 does not mean you will gain faster. A point that a lot of lifters miss is that you have to recover to grow. Now, for any chemically-enhanced lifters out there, your recovery ability is dramatically improved. But for natty lifters, you can easily do too much and end up over-trained and burnt out. I suggest 3 days of rest per week, at least. 

Bonus Tip – Be Consistent

One of the biggest keys to success is consistency. You can’t apply these tips halfheartedly. If you plan to go out and party 3-4 nights a week, getting in late and eating junk, forget it.

In fact, I had a guy once ask me a question that fits this point. He wanted me to design a routine for him but was adamant that he was going to go out drinking 3-5 nights a week. He had no intention of applying these tips on those 3-5 nights. I told him not to bother working out. I suggested he get past the heavy partying, then settle into a solid program. Not to be mean, but if you’re that into getting drunk, you aren’t going to gain. 

Summary

The 10 tips to gain mass listed above have worked well for countless lifters. All you have to do is follow them, be consistent and watch yourself make some great gains. So before you go hit the gym, stop by illpumpyouup.com and get stocked up on the supplements you will need. Now go build some muscle!