Mass gain program – learn how to build muscle mass quickly and healthily

For those who wish to develop their muscle mass, there is only one thing to do: train intensively! We explain the training theories and the basics to have to have to you muscular quickly and effectively.

Principles of weight gain training

The mass gain program is fundamentally different from that of a classic bodybuilding program (hypertrophy) or a weight loss program. We show you what it’s all about and go through every variable of the mass training program in detail. This program mainly contains complex basic exercises that govern the interaction of large muscles such as those of the chest, back and legs. Know that the secret to successful mass gain lies in the gradual increase in strength. For a little boost before your workout, try our Energy Aminos , a refreshing blend of BCAAs, caffeine and vitamins.

Training frequency

To build muscle mass effectively, adequate training 3 times a week will be necessary .

Due to the intensive stress associated with high training weights and maximum strength tests, you should take at least one day off between each session.

In principle, it is possible to distribute a mass gain program within a workout divided into grouped body zones or in a cycle targeting the whole body.

The whole body training for mass gain is particularly suitable for beginner athletes (up to 6 months of training experience).

It focuses primarily on basic exercises: deadlift, rowing, bench press , military press and squats.

The high frequency at which the basic exercises are performed allows you to obtain the increase in your strength in a fairly short time.

Our tip: For optimal training results, do our Body Check free of charge . Calculate your BMI and receive personalized advice on nutrition and training.

Advanced athletes (with a year or more of training experience) who want to reach a new stage in their muscle development can organize their training program as split training .

The classic 3x distribution which corresponds to back/biceps (1st day), pectorals/triceps (2nd day) and legs (3rd day) has proven itself.

The training frequency at a glance:

3 training sessions per week at least
Total body endurance training recommended for beginners
3x split training recommended for experienced athletes
Rest days are particularly important to ensure muscle growth.

The processes that promote it take place during the rest and recovery phase and not when the body is under stress.

Adding intensive cardio sessions to your bulking workout can be counterproductive for building muscle mass, as you will then have to eat more calories to compensate for the calories burned during your cardio session.

We recommend that you include endurance training (cardio) once or twice a week maximum. It accelerates the transport of nutrients in the muscles and strengthens the regeneration of different muscles .

You can do your endurance training on any of your break days during the week.

The benefits of breaks at a glance:

Growth of muscles during the resting phase thanks to the principle of overcompensation
Dosed endurance (cardio) training to build fitness without burning too many calories
Our advice for a successful mass gain program

1. Keep a training diary

A diary can perfectly help you reach your goal and stay motivated. You can save your exercises, your sets performed, your weights or other equipment used and see your progress each week. This lets you know exactly where you’re at and when it’s time to take it to the next level with longer reps, harder exercises, or heavier weights.

2. Find your “gym buddy”

Find yourself a partner to train with. This is what we recommend especially for beginners. Your gym buddy can give you advice, help you position yourself well during exercises, especially with weights or dumbbells, and control your posture throughout the exercise. The risk of injury is reduced and you maximize the effectiveness of your training session.

And you have someone to motivate you to go to training together, which helps overcome the slack.

Training time
Did you know that a training duration of 45 to 60 minutes is optimal for mass gain?

This duration is related to the production of hormones. If you train more than 60 minutes intensely, the body releases huge amounts of catabolic hormones. These hormones stimulate muscle breakdown.

In order to promote the production of anabolic hormones (which allow muscle building), your training should not exceed 60 min. Beyond that, you risk causing muscle wasting and losing muscle.

Do you want to take care of your muscles with a protein shake? Our Whey or our 3K Protein are specifically recommended for muscle mass gain.

Choice of exercises

If you want to develop your muscle mass effectively, we advise you to start with basic exercises ( deadlifts , bench presses , squats and shoulder presses, etc.) before muscarinic receptors starting the isolation exercises. Basic exercises with free weights will release more muscle growth hormones than exercises done on machines. Core exercises are essential to any weight gain program.

Complex movement sequences engage and strengthen multiple specific muscle groups at once .

Thus, it is possible to give the necessary growth stimulus and to work many muscle fibers simultaneously.

The exercises at a glance:

For muscle mass gain, the ideal would be to train by doing 3 to 6 repetitions (maximum strength zone) with fairly heavy free weights (70 to 80% of your maximum body weight) for maximum results. The key factor in the mass gain program is still the permanent increase in weight in order to progress. It is only by setting yourself new targeted stimuli at regular intervals that you will be able to gain strength and gain mass.

Regarding training volume, we advise you to perform 12 to 16 sets during a workout, not more.

In this kind of training, less is more! A maximum of 3 to 4 exercises per training day is enough, because the mass gain program mainly contains difficult basic exercises.

Would you like to know where your weight is? Try our Body Check to take stock.

For mass gain, here is what to remember:

Less is better
The number of sets per exercise should be around 5 sets
To avoid injuries, it is important to prepare for the loads by doing a little warm-up session before each exercise.
For training volume and intensity:

• 1-2 warm-ups before each exercise
• 3-4 exercises per workout
• 3 to 6 reps

Break time
In order to guarantee a complete recovery between sets of maximum strength, we recommend a pause time between 120 to 180 seconds .

During breaks between sets, it is advisable to stay active , hydrate enough, and mentally prepare for performing the next set.

The big players in sports nutrition that help build muscles are, in addition to protein shakes from Whey Protein , amino acids .

L -glutamine is perfect for supporting recovery in strength and endurance sports.

Adequate sports nutrition

In addition to progressive strength training and a well-crafted nutritional program, intelligent use of sports nutrition products is very suitable as part of the mass gain program. A caloric surplus associated with your training is the best way to gain muscle mass. You can check your calorie needs with our calorie calculator and thus prepare an adequate meal plan.