6 gross mass set errors
Last winter, your attempts to gain muscle mass suffered a fiasco? Find out what you did wrong, and how to avoid it.
Author: Bill Geiger
There is an opinion that it is very difficult to screw up with a set of muscle mass during the winter off-season. Success is practically guaranteed: lift weights, eat everything that gets in the field of vision, and muscle growth from you will not go anywhere.
In fact, there are no guarantees of success. Errors lie in wait at every step – I already know, he made them at the dawn of his career in power sports.
Do not repeat my mistakes, and to avoid them, you need to know them in person. With such a message, we turn to the six gross errors, which should be kept away from the winter mass-gathering.
1 error. You fell into the clutches of a "dirty mass-gathering"
Of course, the phrase "we are what we eat" is as old as the world, but it fits perfectly into the conversation about a "clean" and "dirty" set of masses. Lay on semi-finished products and ready-made foods that are full of sugar and fats, do not pass by fast food, and you are guaranteed to gain weight that does not closely match your expectations.
About ten years ago, the strategy of absorbing any food that was in sight was quite popular among bodybuilders. As a result, athletes received frightening growth in body weight with an uncontrolled increase not so much muscle mass as fat mass. This approach often leads not only to health problems, but also to not-too-desired changes in appearance. Of course, unless you enjoy the fact that you can hardly squeeze into the doorway.
"Pure massonabor" became popular due to the fact that his followers look good all year round. In addition, after a training cycle for weight, they do not have to go into long and exhausting drying periods. The only drawback, a clean set of mass requires a much more discriminating attitude to food. The basis of the diet should be natural, unprocessed, whole foods with a high fiber content, for example, fruits and vegetables, as well as lean pieces of meat, in which there are few saturated fats.
Products with added sugar should be avoided – they are quickly absorbed and, as a rule, contain very few nutrients. From calorie sauces and dressings, too, it is better to stay away.
2 error. You start training not with those exercises
Our regular readers know that it is extremely important to start training with heavy multi-joint exercises – squats, bench press, deadlift. They must be done when the muscles are full of strength, and there is still no talk of fatigue. Multi-joint exercises should form the basis of your training. Their name precisely reflects their essence: more than one pair of joints works in unison. The more joints involved in the movement, the more muscle is activated.
For example, when you do a bench press, elbow and shoulder joints work. The muscles that attach to them – in the case of bench press, these are the pectoral muscles, the front deltas and triceps – they also work together. No less important, multi-joint movements stimulate the secretion of testosterone and growth hormone more, and these anabolic hormones play a key role in the synthesis of muscle protein and muscular growth.
Just do not think that one-joint exercises should be avoided, especially since the training of the hands, the back of the thigh and the shoulders are almost entirely composed of such movements. It's enough to make sure that they are not the backbone of your workout. In most cases, they need to be performed after the completion of severe multi-joint work!
If you want to gain weight, you should think about training for strength or include in the plan period in the style of powerlifting. Such training is built around heavy multi-joint movements with manipulation of intensity and volume of load for maximum development of strength indicators. In the long term, when you return to the schemes for muscular hypertrophy, the force will accelerate the growth of the musculature. You can work with more weight and do more repetitions.
3 error. You forget about calories
In the past, you were told that to meet the needs of a mass gathering, you need to get 500-1000 extra calories every day. Such calculations were unsuccessful because they do not take into account dry mass, age, level of physical activity, total weight, height and other factors. For more accurate calculations, it is better to use the online calculator, which will help to accurately determine your daily caloric requirement. Be sure to calculate the number of extra calories needed to maintain muscle growth, using such a calculator.
What makes an online calculator particularly useful is that it can provide clear guidelines that can help you avoid over-sampling or under-calories (at least for most). Your goal may be to gain weight, but you want to build up your muscles, not subcutaneous fat. Therefore, the daily excess of calories should correspond to an increase in mass by 0,25-0,75 kg per week, that is, 1-3 kg per month. If you gain weight faster, most likely, you store fat at an accelerated rate. With reference to the set of mass, it is necessary to set extremely realistic goals.
In practice, this means that you must learn to count calories, at least initially, until you know how to assess the calorie content of dishes by eye. I understand, many will find the process tedious and time-consuming, and they will not want to fool themselves. But I will remind you that you want to avoid the gross errors of the mass-gathering, and the uncontrolled absorption of food is one of the most egregious!
4 error. You raise the maximum of all training variables
Over motivation is a great incentive for starting the massaging phase . until you over-fold the stick. And here the very idea arises that raising all the training variables to the maximum will quickly give the desired result.
In fact, this idea is too often counterproductive, especially if there is at least one of the following:
- You do more exercises in training for muscle groups, believing that the more, the better.
Looking back, it's hard not to admit that many of us have opened the door of overtraining – if not kicked it open. In my time, no one even heard about such concepts as active rest, easy unloading weeks or cyclic training, and to search them in search engines like Google was also not an option.
Moderate your ardor and intelligently manipulate the variables of muscle growth, instead of pressing all the pedals on the floor at once. This kind of skill is partly an art, partly a science, but it is very useful to continue learning and testing new ideas. Only you decide what really works!
5 error. You do not follow the dynamics of results
Even if you are taking Ginkgo Biloba, I doubt that you remember everything you did at your last shoulder training, including weight, approaches and repetitions. And if so, it is difficult to determine whether you are moving toward the training plateau or confidently progressing from month to month.
A rough estimate could work in the past – and for beginners, because they all work, at least for the time being. But the more you reach, the more difficult is each step taken. If you conscientiously avoid the above mistakes, the anabolic "knife switches" switch to the synthesis of muscle protein, and you are waiting for progress.
But how do you understand that you are progressing? The simplest way to track the results is to record them, noting the dynamics of strength indicators and other measurable values of the training process. If you faithfully document exercises, weight and volume of workload, you are more accurate in assessing your athletic achievements and can make the necessary adjustments as needed.
Dynamics of indicators after a period of time proves that your body adapts to overload. And this is incredibly important in the context of the concept of progressive overload. As the development of strength and mass, you must continue to raise the bar in the gym. Could you do 10 repetitions in bench press with 100 kg? Do not relax in the comfort zone. Instead, aim at 12 repetitions or increase the weight by 5%. In order to make such decisions, it is best to record workouts and plan the load increase in advance, so as not to get stuck in the comfort zone – or, better still, not to have any idea what to do next.
The training diary is not the only witness of your achievements. One more is a floor scales. As I said earlier, a constant monitoring of the increase in body weight – which, if you build up mainly muscles, should not exceed 1-3 kg per month – the best insurance against too fast or too slow set of weight.
In any case, it is necessary to consider the total caloric value and BJF of the daily ration, but to check yourself and know for sure, it is worthwhile to monitor the dynamics of the results.
6 error. You ignore the recovery
You were told that training should be intense, but not too much. There must be a lot, but do not overeat. In a sense, achieving success is the art of balancing on the golden mean. Another rule of your quest for recruitment is not to forget that the process takes time, competent pre- and post-training nutrition, and other recovery factors.
Your efforts in the gym are the stimuli necessary to activate muscle hypertrophy. But this does not end there. Consider that your food and how well it supports these stimuli, not only builds muscles after today's training, but also stores nutrients for tomorrow's session.
The concept of recovery is large enough, it includes many elements in addition to nutrition and post-training meals. Significance has nutritional supplements, warm-up and hitching on training, sleep, rest days, stretching and massage, and the degree of physical activity outside the gym.
Most likely, you will have to deal with the increased syndrome of delayed muscle soreness, one of the most obvious signs that you had a good training. It's clear, it's difficult to start the next training if the body still hurts after the previous one. In addition, constant pain in the muscles can affect the quality of your life.
In short, if in training you require the body to work at the limit of opportunities, you also need to optimize the recovery process. In this context, everything that you do and eat outside the gym is also an important part of the plan to recruit mass in the winter off-season!