Yes, Yes.. We all have the issue to gain lean muscle mass somewhere in the year. Most of the problem that we occur would be gaining so fast on weight but not on size or gaining on size but mainly fats, sound familiar ?
Few methods to solve this problem:-
1. Eat mass food to be massive
2. Train massively heavy to gain mass
3. Find the right Mass Gainer Supplement
EAT BIG TO BE BIGFrom my past experience, most people would say to me "you should eat more to be big". That phase to me is like a green light for having lots of fast food so I did. Not knowing that eating dirty calories would make me BIG/FAT. This method help me to gain from 75kg to 85kg less than two month without knowing what weight am I gaining. I've used this method in my off season and towards to my competition preparation it took me more than 6 month to lose those fatty weight and yet I am still carrying lots of body fat on stage. For the following year I try to eat big meals and clean. Most of my calories come from oats/pasta/waxy maize/ good fats. From this method I gain slowly but lean. I gain 8kg from 70kg to 78kg in about six to 8 months, slow but keeping my self in a low body fat. Provided with the right knowledge/ food menu, I wasn't that stress preparing for that year competition. It took me around 10week to be in a good condition and lose a minimal amount of mass.
Most Common Mistake On Gaining Mass
1. NOT eating enough
2. NOT eating enough healthy clean food
3. Scared of carbohydrate
4. Too much cardio
5. Too much machine use
6. Not enough rest/recovery time
Conclusion,
get the fact right from the right person and stick with clean calories even tho it is slow. Train massively heavy to gain massEverybody knows train like an animal to be a beast. Most of the methods of training should come from compound movement instead of isolation. Whats the difference between compound and isolation?
Compound - Workout that involve more than one muscle group
Isolation - Workout concentrate in that one group of muscle.
Compound exercises are movements that use multiple joints at one time. When you perform compound exercises, more muscle groups are recruited and used per exercise. Exercises that isolate certain muscles and muscle groups do have an important role in fitness, especially for advanced lifters. However, if your schedule calls for reduced exercise time, compound exercises are the way to go. Example of compound workout are squat, deadlift, barbell row, dumbell chest press and etc. Try to keep the ego at home while doing the compound, the goal is to execute a good and perfect form with this compound movement workout.
Find the right Mass Gainer
So, which is the best mass gainer for you. Firstly, an individual should know which category they belong to.
# Ectomorph - naturally skinny and has a hard time gaining weight (both muscle and fat).
# Mesomorph - naturally built and has the tendency to gain both weight easy but can also lose weight fairly easy.
# Endomorph - naturally heavy and has an easy time gaining weight (more so fat than muscle) and a hard time losing it.
As for me, I belong in endmorph category. I gain easily in less than 8 week but for contest I have to be in a dieting phase about 10 to 12 weeks out from the contest. For extomorph it is best to consume a mass gainer/weight gainer high in calories and sugar. Don't be afraid of gaining fat or getting diabetics cause it is hard for you to gain fat from consuming a single serving of weight gainer. After a workout an individual need to consume high glycemic carbs/ sugar to stop them to be in a catabolic state so sugar for post workout is recommended. Try to find Gainer that is
above 800calories, 40gram protein, 16gram sugar, 150gram carbs.
some of the Weight Gainer
http://www.dymatize.com/index.php?src=directory&view=products&srctype=detail&back=products&refno=75&category=Gainer
http://www.musclejuice2544.com/
http://www.universal-nutrition-wholesale.com/Universal-Nutrition-Gain-Fast-3100.htm
As for Mesomorph, it is best to consume a minimal amount of sugar with high content of carbs. I named categories this product under lean mass gainer. Moderate carbs about 500calories, high protein 40gram above and low in sugar less than 16grams.
some of Lean Mass Gainer
http://www.universalnutrition.com/store/html/packaging_image.cfm?id=222
http://www.bodybuilding.com/store/mhp/mass.html
http://www.bodybuilding.com/store/bsn/true.html
http://www.bodybuilding.com/store/cs/gainer.html
As for my category "Endomorph", it is best to consume natural food but if it is hard to do so than go for lowest content, 200calories or less, moderate amount of protein, lowest content of sugar 6gram or less.
