If you are here, it is because you want to know what the own weight gain. I will explain it all to you! This is a nutrition strategy that consists of gaining muscle without gaining fat. Unlike the dirty mass gain, this method is based on a diet balanced. If you want to achieve significant results without gaining fat, this method is for you!
The principle of clean weight gain
There are two main methods to gain in muscle mass : the clean mass gain and the dirty mass gain.
Clean weight gain, or dry weight gain, is a method to gain volume while limiting the appearance of fat. It is based on a very small increase in the number of calories consumed and on a quality food program.
It is impossible to become muscular and voluminous without gain fat. But with a clean mass gain, you will manage to optimize your muscle building by slowing down the emergence of fat mass.
How to make a clean weight gain?
Dry muscle gain relies heavily on nutrition.
Your muscle growth is based on the establishment of a light caloric surplus (between 200 and 400 calories).
On the training side, opt for 4 to 5 strength training sessions per week and focus on basic exercises.
On the other hand, limit the cardio.
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At the end of the weight gain period, you will only need to perform a light dryer to remove the small amount of excess fat.
To go further, I refer you to this article that details the secrets of successful weight gain.
Mistakes to avoid in clean weight gain
It's not easy to gain muscle without gaining fat, but it is possible if you follow the right advice. Here are some mistakes to avoid:
- Not consuming enough proteins. They are essential for your muscle development. Athletes generally take in 2 grams of protein per kilo of body weight. You can of course take supplements to reach this daily quota.
- Eating too much refined carbohydrates. Present in all processed foods (pastries, sodas, white bread, etc.), they promote fat gain. Instead, opt for sources of carbohydrates to have energy!
- Doing without the fats. In dry or in mass, they are essential for health.
- Being in too much of a hurry. Making a clean mass gain takes time. Many athletes lose patience and abandon their diet to gain weight more quickly. This is what happened to Jeff SeidAmerican bodybuilder and fitness influencer. Result: a lot of lost time and a health put in danger.
Dry mass gain vs. dirty bulk
Dirty weight gain, or dirty bulkA diet plan is a strategy that aims to gain weight without worrying about the appearance of fat. This involves an extremely high calorie diet.
There was a time when bodybuilders would gorge themselves on foods high in carbohydrates and fats to gain weight quickly.
Fortunately, this is a bygone era. As a sports coach, I strongly advise against this technique. Prefer clean weight gain. This is the best way to gain muscle in the long term without putting your body in a state of stress. health in danger!
