Gaining mass while training requires you to get the most out of your training and diet. You need a caloric surplus of the proper nutrients, training with enough volume and intensity to promote an anabolic, or growth, response, and you need rest to recover. Before beginning any exercise or dietary program, consult a physician.
Training
Exercise selection and programming are critical. Don't spend all day doing cable flies and wrist curls. Instead, focus on the large, compound exercises that target multiple muscle groups. These exercises include barbell rows, the bench press, deadlifts, military press and squats. With those lifts alone, you can work your entire body. Research by Andrew Fry of the University of Kansas has shown that heavy resistance training with large exercises will help stimulate the hormonal response, and testosterone is the primary anabolic, or growth, hormone.
Intensity and Rest Periods
Dr. George McCaulley from Appalachian State University has determined that both training intensity and rest periods play a role in your response to training. In this case, intensity means percentage of one repetition maximum, so you need to increase the weight accordingly. But never sacrifice good technique for a few extra pounds. Train your body properly and don't exercise your ego. Keep your rest periods short and don't wait too long in between sets. Ninety seconds is a good number to shoot for. You can increase the difficulty of your workouts by gradually shortening your rest periods.
Diet
Diet is as critical as your training. You need plenty of protein, preferably from whole foods such as beef, chicken, pork, fish and eggs. Dr. Peter Lemon of the University of Western Ontario has shown that active people need more protein than sedentary people. You need carbohydrates to recover from your workouts and to power workouts in the future. Post-workout, combine protein and carbohydrates to take advantage of your lower levels of both blood and muscle glycogen. Research by Dr. Paul Manninen of the Advanced Research Institute shows that this can aid in your recovery. And further research by Dr. Enko Hamalainen of the Helsinki Institute shows that diets too low in fat can limit your productivity of testosterone. So eat plenty of whole foods, and be generous with portions.
Supplements and Rest
Most supplements are completely unnecessary. Creatine is one of the few that you should consider, as it is cheap and can actually aid in recovery and muscle building, according to Peter Hespel of the Belgium Faculty of Kinesiology and Rehabilitation Sciences. Rest is the final element in your goal to gain mass. That's why you should get plenty of it. You don't build muscle in the gym; you break it down. Recovery takes place outside of the gym. Thus, after serious training, enjoy your time away from the iron.
References
- PubMed.gov: "Fiziol Cheloveka": Acute Testosterone and Cortisol Responses to High Power Resistance Exercise
- PubMed.gov: "European Journal of Applied Physiology": Acute Hormonal and Neuromuscular Responses to Hypertrophy, Strength and Power Type Resistance Exercise
- "Journal of the American College of Nutrition": Beyond the Zone: Protein Needs of Active Individuals, Individuals
- "British Journal of Sports Medicine": Hyperinsulinaemia, Hyperaminoacidaemia and Post-Exercise Muscle Anabolism
- PubMed.gov: "Journal of Steroid Biochemistry": Decrease of Serum Total and Free Testosterone During a Low-Fat High-Fibre Diet
- PubMed.gov: "Subcell Biochemistry": Ergogenic Effects of Creatine in Sports and Rehabilitation
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