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When it comes to gaining muscle mass and volume, we can find an endless amount of information out there with which
we can achieve our goals.
Unfortunately, there is no magic supplement that allows you to get the body you want instantly.
Winning muscle mass requires dedication, training and feeding in the right way.
There is not a single formula for everyone, but there are some basic rules that should be taken into account when gaining muscle
mass, in addition to scientifically supported supplements that will make things easier during the process (always and when you train and feed properly).
In this article we will review some key aspects of how to gain muscle mass and volume, and this
is the list of topics that we will discuss.
Contents:
Where do I start?
This is perhaps the most important point to take into account, before even starting to investigate about supplements or proper training, and it is that to gain muscle mass it is absolutely necessary to create a calorie surplus in the diet.
A calorie surplus is when you consume more calories than you spend.
If for example you consume 2500 kcal, but only spend 2000 kcal
a day, you will be creating a 500 kcal "superavit".
We feel that this isn't what you were waiting for, but you can't create a
caloric surplus based on fast food and expect your muscles to grow like the ones
in The Rock.
Calories should come from proteins, carbohydrates and healthy fats, and you have to reduce the consumption of processed foods, refined carbohydrates and saturated fats to prevent massive fat accumulation.
To make sure you get a calorie surplus, first you have to calculate how many calories
you need through two things: Your basal metabolic rate (TMB)
and your total daily energy expenditure (GET). Only then will you know what the starting point
is to get the surplus.
How to calculate TMB and GET?
Your TMB is the basal metabolic rate, which is the amount of energy that your body consumes at rest throughout the day (basically,
the energy you need to live).
It's the minimum amount your body needs to live (breathing, heart beating,
etc.) and the calories that the body consumes to move or exercise are not included.
To calculate the TMB, you can use one of these formulas 1:
Women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years)
- 161
Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x
age (years) + 5
Once you know your TMB, you can calculate your GET, which is the total daily energy expenditure: the energy (calories) your body consumes to survive taking into
account the constant physical movement of day to day and exercise.
First, you have to figure out your level of physical activity
(NAF) that determines how active you are. We have reduced it to these
three options:
Sedentary or unactive lifestyle: you spend most of the sitting/quiet
day without too much physical movement. For example, you perform your work sitting and without any physical efforts or relevant movement, work as a driver, do not exercise or practice any sport
on a regular basis.
Active or moderate lifestyle: you work a little more tired.
For example, you're a waiter and you walk on the day of walking,
or you work in construction, or you work sitting (office, driver, etc.) but
you exercise regularly.
Intense lifestyle: You perform a very physical
and exhausting work. For example, you are a military or
a farmer, or spend several hours a day exercising, such as in the case
of elite athletes, personal trainers or dance teachers.
Level of activity
Average value of NAF
Sedentary or unactive lifestyle
1.5
Active or moderate lifestyle
1,8
Intense lifestyle
2.2
Once you've found the NAF, you'll only have to multiply it for your TMB to know your total
daily energy spending.
TMB x NAF = GET
The result of this operation is the amount of calories you need
to consume daily just to keep your current weight; therefore,
if your goal is to gain muscle mass and volume, this will be the minimum amount you have to consume every day and you have to overcome to get the caloric surplus.
Supplements to facilitate calorie surplus
When you've calculated your calorie surplus, you'll
probably realize you have to start eating a lot more than you were eating so far.
Now you will understand that this is something that requires a
lot of time and effort. If you have to double the
daily amounts and meals, you may not be prepared to face it and spend most of
the day in the kitchen preparing meals.
This is where supplements come into play.
Protein supplements and famous "gainer" are a highly recommended
option to add extra meals: they are a generous contribution of proteins, carbohydrates and calories easily and quickly, without sugars or
added fats. Here are some of our most popular supplements:
Impact Weight Gainer: Our most economical gainer with 30 g
of fast and slow digestion protein, ideal for a steady flow all day, plus
50 g of ration hydrates resulting in 388 calories.
Hard Gainer Extreme: This will be your best companion during the volume season, with 35 g of protein, 61
g of carbohydrates and an incredible 446 calories per ration.
It also contains vitamins, minerals and 5 g of monohydrate creatine, scientifically proven to improve physical performance, making this supplement
the perfect reinforcement for your trainings.
MygainerTM: our premium gainer, perfect for gaining volume and strength.
Each ration contains 45 g of protein, 120 g of carbohydrates, 4 g of BCAA, 5 g of
glutamine, and essential vitamins and minerals.
In addition to all this, some imposing 784 kcal. Yeah, you read well.
Gainer Vegano: our supplement for all those who wear a vegan lifestyle.
This vegan gainer has 29 g of the highest quality protein from the insulated peas protein and the integral rice protein, along with 39 g of carbon hydrates and 400 calories per ration.
You can really gain muscle mass and volume being vegan.
We have many other supplements that can help you increase calorie intake:
add oatmeal or powdered egg yolk to your protein shakes to design your own personalized smoothies, or use the dried
fruit butter to increase the caloric contribution of
your gachas, smoothies or snacks.
How much protein do I need to gain muscle mass?
Well, now we already know a little more about how to gain volume, but to make sure
that that increase in volume is due to muscle growth and not to massive
accumulation of fat, it must be clear that a lot of caloric consumption has to be through the protein.
To gain muscle mass, you should try to consume approximately 2.2 g of protein per kilo of body weight.
It is very important to get a sustained protein contribution throughout
the day, especially after training to accelerate recovery and muscle
growth.
As we have been able to check in the previous section, smoothies are an easy
and fast way to get it without having to spend the day cooking.
High protein snacks are another very good alternative to receive a good contribution of nutrients and satisfy cravings.
Here are some of our most delicious options:
Cookie proteica: these are the best high protein snack,
with 38 g serum protein of the highest quality for each cookie.
You can choose between more than seven delicious flavors and also provide 20 g of carbohydrates with 70% less sugars and
40% less fat than supermarket cookies.
Pro Bar Elite: with 26 g of proteins, 22 g of carbohydrates and
3 g of fiber per bar, will help you get the calorie surplus and
are a very good option for after training. They are available
in three delicious flavors: Candy and Oves, Toffe and Vanilla, and Black Chocolate and Bayas.
Altas bars in Protein: each bar contains
about 30 g of fast and slow release protein, making them a
perfect snack to take between meals and keep the constant supply of protein all day.
They are rich in fiber, low in sugars and contain 23 g of carbohydrates, being the
perfect fuel for your muscles.
What are the best supplements to increase muscle?
Supplements can never replace a healthy, balanced diet or training,
but they can help you with both diet and training,
and that will make things easier for you.
♪ Protein supplements: no matter what a serum protein or a gainer, but this has to be the first thing
you buy. Protein is an essential macronutrient that contributes to the growth and maintenance of muscle mass, so it is very important to
achieve your goals.
* Creatine Monohydrate: it has been scientifically proven that creatine
improves physical performance in short high intensity exercises.
* BCAA: branched chain amino acids are essential, as they are
composed of essential amino acids: leucine, isoleucina and valine.
They are naturally found in proteins and favor the growth
and repair of muscle tissues.
* Beta Alanina: It is a non-essential amino acid ideal for
sports that require explosive movements and intense and lasting exercises.
♪ Multivitamin in pills/powder: they are a very good way to get to the recommended daily intake of micronutrients,
something that can become complicated only with food. This supplement
can help you enjoy good health, something important if you're trying to bring your body to the limit in every training and that will help you train every day with
desire.
♪ Omega supplements: the perfect way to consume the right amount of fatty acids without having to
eat fish every day. The EPA and DHA present at omega-3,6 and 9 contribute to heart health.
Why choose the creatine?
Creatine monohydrate is a supplement that can help you train more intensely.
The body can use it as a quick-energy form during short and intense exercises, such as weight training or running.
Since it provides extra energy to your muscles, you will notice that
you yield more in your trainings. It's not a miraculous supplement that will make you a superstar, but it will help you achieve
your goals.
If you've never taken creatine before, you have to start with a loading phase to
saturate your muscles. This phase consists of taking 5 g of creatine four
times a day each time, before starting with recommended
3-5 g a day.
We have a wide range of creatine supplements for all tastes.
From the powdered creatine that you can add to your smoothies, to the comfortable creatine in pills;
we have everything planned.
What are the best exercises to increase volume?
You have to base your trainings on compound exercises, because they work several muscle groups
at the same time instead of isolating a muscle.
These are some compound exercises:
Go goals to keep track of your progress and do not start 100% from day one, hoping to get instant
results and with the risk of injury.
The most effective way to build muscle is to "progressive overload", that is,
increasing the workload gradually.
When you notice that your body is getting used to moving the current weights,
get out of your comfort zone and increase repetitions or weight.
That's when your body will begin to develop muscles to adapt to the new
workload.
Why are the rest days important?
Your muscles need a time to recover after training.
When you train with weights, you are basically breaking muscle fibers
to give rise to later muscle growth, so if you train intensely every day it will be counterproductive.
The joints are also subjected to a great tension during the
training, so rest days are also important to avoid injuries
caused by a joint overload.
In addition, enjoying a day of rest is also favorable for mental health,
because you will return to much more motivated trainings and with
energy levels to the maximum. This will result in greater physical performance that will allow you to perform more
intense and effective training. Remember one thing: training is a nice thing, not a
punishment.
Should I take control of my progress?
It's important to keep track of your trainings, because you can only do the overload principle we talked about
earlier.
The simple fact of pointing out the exercises, the weights you move and the repetitions you do, will mark your goals for
the next training, which will be nothing less than overcoming yourself.
In terms of food, it may be very useful to point
out what you eat every day, more than anything to make sure you get the calorie surplus that allows you to grow and that you are
consuming the right amount of protein.
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