Weight gain - build symmetrical, fat-free muscle mass
The goal is to preferably build symmetrical fat-free muscle mass.
This is a continuous, constant and difficult way, which is based on three cornerstones – diet, exercise and recovery – depending and based on individual genetics.
These three fundamentals should be well integrated and actively embraced in your daily life. It takes a lot of patience, determination and discipline.
Diet plays an important role especially.
The proper intake of protein is essential aside from a well-balanced, basic diet.
Between 2.0-2.5g of protein per kg of body weight are found as a foundation daily.
Depending on personal conditions, level of performance and objectives, the protein intake can be further adjusted.
Suitable protein suppliers are:
- Quarter-fat cheese 30-37% protein
- Lean meat, fish 18-22% protein
- Low-fat curd, cottage cheese 12-14% protein
- Eggs 13% protein
- Milk, buttermilk, yoghurt 3-4% protein
- Tofu 14-18% protein
- Cooked legumes 8-10% protein
- Bread 5-10% protein
- Cooked pasta 4-6% protein
- Rice, grains, cooked corn 2-4% protein
- Potatoes 2% protein
- Oatmeal, cereal 60-70% carbohydrates
- Bread 40-50% carbohydrates
- Cooked pasta 25-30% carbohydrates
- Cooked rice 25% carbohydrates
- Cooked Corn (Polenta) 20% carbohydrates
- Potatoes 15% carbohydrates
- Fruits 2-10% carbohydrates
- Vegetables, salad 1-5% carbohydrates
- Milk, yoghurt, kefir 5% carbohydrates
The right supplementation is based on these aspects and should be focused.
These are beneficial for the implied process.
- Protein structures (Whey protein, Casein protein, egg protein, soy protein)
- Amino acids (BCAA, Glutamine, Leucin)
- Creatine monohydrate
- Vital substances
- Fatty acids
- Pre-workout supplements
A few workout principles e.g. a Split:
- For big muscle groups max. 12 sets
- For small muscle groups max. 6 sets
- Workout duration max. approx. 50 minutes per workout
- Max. 20-30 sets per session
- Only two consecutive workout days, then minimum 1 day break
- Do 6-12 repetitions during hypertrophy. “Time under Tension” (TUT) is important
- Vary with cadences: 2-1-2. 4-2-4, 1-0-3…
- 90-120 sec. break between sets (individual)
- Work with intensity techniques (at advanced stages)
The weight used during the workout is not the decisive factor, but the set stimulus and the intensity of the particular exercise.