|
GAINING MASS
For many people involved in weight training or competitive sports, at one
time or another, gaining additional muscle size and weight becomes a key objective.
To help you choose a program that would best suit your needs, we have listed
a few options, along with some information on how they work and who would benefit
most from each one.
Calorie
Overload Program
This is the simplest and most popular weight gain program. The aim of the plan
is to gain a small amount of weight on a week in week out basis, never taking
body fat too high. Weight gain tends to be slower, but higher quality than other
programs. It will most suit those who are in 'good shape', not carrying too
much body fat, who don't find it too difficult to gain weight. It may not meet
the needs of people with poor appetites, very thin people or people who have
very high metabolisms.
High
Calorie Confusion Program
Whilst this is a harder diet to plan than most it's effective for just about
everyone and can be followed for any length of time. This makes it great for
people with a lot of weight to gain, or those who find it hard to put on weight
without putting on too much fat. Ideal if you don't want to get too far out
of shape. This approach may not be suitable for people with heavy physical jobs,
or under 21's with a very fast metabolism.
Anabolic
Burst Cycle Program
A two week high calorie, high carbohydrate diet followed by a two week low calorie,
low carbohydrate diet. An ideal program if you want quick results, and stay
motivated by variety in your nutrition plans. Effective for people who struggle
to gain weight, carry some body fat, or who gain body fat easily. Can be quite
hard on energy levels, so its not always the best choice if you have a very
active lifestyle.
Brief Bulking Program
Target orientated weight gain period followed by 7-10 days of low calorie intake.
This program suits people with faster metabolisms, under 21's, or people who
really struggle to gain, and hold onto, body weight. This approach can be one
of the fastest ways of gaining mass, but may not suit people who like to stay
lean while gaining weight.
If your aim is to build muscle slowly, whilst keeping body fat to a minimum,
then you should be looking to follow the standard athletes diet detailed in
the Nutrition section of this website rather than one of the mass gaining diets
listed above.
|
![[EST] Hemadrol Supplement](/Images/Sh/tn/pdest-hemadrol.jpg)
