In this article I would like to share my knowledge about gaining muscles and how to successfully gain muscles with a minimizing of fat gaining. I will show you how I do this, so it does not mean it works for everybody. Everybody has different genetics and predispositions. So, this should be just an inspiration how to start with your gaining phase.
First of all, it is the best to start the muscle gaining phase with a minimum percentage of body fat. After finishing your cutting (shredding) phase or you have finished your competition season, it is good to take a few weeks off before you start gaining. If you would like to gain muscles with a higher percentage of body fat, it could be counterproductive, because you won’t see your muscles and you possibly think, that this is not working. Your body fat will also increase and it will look really bad. If you want to gain muscles, first you have to lose body fat. Then you should set macros (proteins, carbs and fats) and start to observe your weight once a week. For example, if you begin your gaining phase with a body weight of 75 kg, you can set your proteins on 220g, carbs on 300g and fats on 100g. it is a good sign, if you are gaining apx. 1kg every week. But if you do not gain anything in two weeks, you should raise your carbs. Usually about 50 grams. In this case up to 350g. You should keep this about three weeks, before raising it again about 50 grams.
Of course, training is very important, too. You have to remember, that you are bodybuilder, not a powerlifter. Your training should be on a high intensity, as I mentioned in the last article »High Intensity Training«. You should do basic exercises like bench press, squat, deadlift or military press. Pump your muscles as much as possible. Do not care about weights in pumping sets. It is not important. You should focus on heavy weights in your basic exercises, which should be the first exercises of your training. Your workout should take not longer than 45 to 60 minutes.
A very important factor in gaining muscles, is regeneration. A lot of people go to gym every day. They get overtrained and do not see any results. When you train on your maximum, you should take a day off afterwards. For example, if you work out three days in a row and you relax one or two days, it does depend on how you feel. It also depends on your eating habits. You should eat high quality food, not junk from fast food every day. But sometimes it is good to have a cheat meal. It will help your mind. It’s ok, if you have one cheat meal in 10 days. If you are exctomorph or mesomorph, you will not gain fat from one meal.
So these are the basic factors which will affect your gains. Try to follow them and I guarantee, that you will see results.