When you start bodybuilding, successfully gaining muscle mass can seem like an art. To achieve this, you need two ingredients: a good beginner’s mass gain program AND a suitable diet .
François Abraham, sports coach, gives us all the keys to a successful transformation. From the weights to lift to the exercises to focus on to gain volume, discover our specialist’s advice and the essential concepts to know: sets, recovery, diet… Let’s go!
I want to start bodybuilding, how do I do it?
In the basic movements to start bodybuilding , François (sports coach) distinguishes two categories of exercises: “Some are called polyarticular , that is to say that they mobilize several muscle groups. This is the case of the deadlift , for example. Conversely, others are called isolated. They only focus on one muscle or one muscle group. This is the case of the butterfly exercise .” To practice them, you have several choices.
When we talk about bodybuilding, we often think of fitness rooms with dedicated spaces with many bodybuilding machines . This is one of the ways to practice while taking advantage of a wide choice of equipment .
“Coaches are also available to guide you if certain bodybuilding machines scare you” specifies François. They are responsible for the safety of the practice, which can be reassuring when you are starting out.
There are also cross training rooms : friendly places to practice where mutual assistance can be an asset to start bodybuilding. At the crossroads of weightlifting, gymnastics and athletics, this high-intensity practice is perfect for those who aim to gain muscle mass.
Derived from bodybuilding, street workout is an outdoor, creative and free practice . The training is a succession of bodyweight bodybuilding figures, which you will learn quite quickly: push-ups, squats, dips, pull-ups, etc.
The advantage? Street workout does not require any equipment or bodybuilding machines and can be practiced anywhere. This discipline is accessible to all levels, but don’t panic, it’s normal if you don’t manage to do the flag, an emblematic figure, from your first sessions!
If this form of bodybuilding seems spectacular, it’s because it requires rigor and regular practice. With regular training and some good advice from fans of the discipline, you will progress visibly.
A beginner mass gain program to gain volume
If you want to start bodybuilding from home, you can definitely practice in your living room, bedroom or wherever you want. Bodybuilding at home also offers advantages:
– in terms of organization: you will not have to worry about gym opening times, no travel time, no bag to bring or forget anything… Your session time is therefore optimized!
– in terms of cost: without a gym membership to pay, your budget is reduced . However, plan for a minimum of equipment to make your practice effective.
How to gain muscle mass?
There are two main factors that cause muscle gain, but they are not the only ones that come into play : “Diet and physical activity are two inseparable parameters when considering gaining muscle mass,” explains François, our expert. However, be aware that your sleep, stress level, or even hormones can also tip the scales , in one direction or the other.
Training adapted to mass gain
François distinguishes two types of bodybuilding exercises and encourages, when you have a mass gain goal, a practice with: ” polyarticular movements to strengthen several muscle groups at the same time. ” He adds: “Because isolation exercises consume energy only for one muscle.”
Since the challenge of mass gain lies in optimizing your energy expenditure, you might as well focus it on exercises that strengthen several muscle groups at the same time.
A specific food program
When following a specific mass gain program, in most cases, you are looking to gain lean mass (muscles) to the detriment of fat mass.
But one does not go without the other. “It is extremely difficult and complex to gain muscle only. We are more on an overall mass gain , then coupled with a drying period for those who are aiming for lean mass gain” specifies François.
It also depends on the desired objective: typical ectomorph profiles (rather slender) will perhaps seek, more, an overall mass gain. For their part, endomorph profiles who easily gain fat mass, or athletes practicing disciplines with weight categories, will possibly seek a mass gain only in muscle.
A specific number of calories
To define the “right” number of calories a person needs to achieve their goals, you must first keep in mind that this is specific to each person. Michel Martino, dietician nutritionist, explains it in this article on the food program to follow for mass gain . Indeed, this number depends on: