Mass gain: how much time should you allow?

Mass gain is a familiar concept to many athletes and fitness enthusiasts. Often envisaged as a means of increasing muscle mass efficiently, it is at the heart of much debate, not least as to its ideal duration.

You may be wondering how long you should allow for your mass gain . This question is all the more pertinent as the length of time can greatly influence the results obtained.

The time it takes to build muscle mass can vary depending on several factors, such as your starting point in terms of fitness and your individual metabolism.

For example, people with a fast basic metabolism, such as ectomorphs, tend to burn more calories.

What is muscle mass gain?

Gaining mass is undoubtedly the primary objective of bodybuilding enthusiasts. The term simply refers to muscle growth and muscle gain. In practice, however, it's more than just a physical change.

By gaining lean mass, athletes also gain muscle strength. Beyond the outward appearance, well-being and self-confidence also come into play for some athletes.

It's important to note, however, that we're approaching mass gain here as a well-defined and precise stage in a bodybuilding program. During this phase, the athlete will do everything possible to gain muscle mass. A muscle-drying phase will then follow, usually to eliminate fat mass.

So we won't be talking here about athletes who gain mass year-round (who don't actually gain mass, but rather seek to maintain or gain muscle very slowly and steadily over the long term).

According to this principle, we'll start with a mass gain phase, which will then be interrupted to follow a dry phase. If you're interested in this second phase, you'll find on our site the key information for choosing a whey for the dry phase.

What factors influence the speed of mass gain?

Mass gain is more complex than you might think. Physical exercise leads to the destruction of muscle fibers, which the body then regenerates and strengthens. Many factors are involved in this process. As such, many factors influence the speed at which you gain muscle mass.

We distinguish between :

Genetics

Genetics play a crucial role in how quickly you can build muscle mass. Some people have a fast metabolism which means they don't accumulate fat, while others will tend to put on fat quickly if they have a caloric surplus. Conversely, people with a slower metabolism will find it easier to "put on mass" quickly.

The level of activity

The level of daily physical activity will obviously influence the speed of mass gain. Training must be well structured and specific if you are to see noticeable changes.

Caloric intake

Adequate caloric intake is necessary to support muscle growth. Without adequate nutrition, the effects of training can be minimized. We'll be taking a closer look at the calorie requirements in a moment.

Other elements also deserve your attention. The frequency of training sessions must be well thought out to stimulate mass gain, while at the same time providing adequate rest periods. The quantity and quality of protein ingested also play a crucial role. This is why many athletes are looking for the best whey for mass gain.

How many weeks should you allow for weight gain?

However, some may opt for shorter or longer cycles depending on their response to diet and training. It's crucial to regularly monitor progress and adjust the nutrition and exercise plan to optimize results.

Many people expect to see visible changes after 4 to 6 well-structured weeks. Depending on profile and training, this can be the case.

For beginners, the initial effects are fairly rapid (around 6 to 10 weeks). But after that, you'll need to keep at it over time to achieve significant, lasting results.

Beginners don't react as intensely to physical effort as elite athletes. Similarly, 1 kg of dry mass gained will not require as much effort for a beginner as for an already highly muscular athlete.

That said, universally and generally speaking, strength exercise leads to an anabolic response in the body. As long as you're consistent, stimulate your muscle fibres and consume enough calories, you'll build muscle mass.

Bear in mind that the results of mass gain will only be visible after 1 to 6 months of training and following the right program. In the end, the length of time will depend above all on your choice and your progress.

How to train for optimum weight gain? 

Training is one of the pillars of mass gain. Without the right program, you won't be able to build muscle as effectively as you might imagine. There are many routines to consider.

Nevertheless, here is a typical program designed for beginners: 

Day 1: upper body

• Bench press: 4 sets of 8-10 repetitions
• Pull-up: 3 sets of 8-10 repetitions
• Dumbbell Rowing: 3 sets of 10-12 repetitions
• Dumbbell lateral raise: 3 sets of 12-15 repetitions

Day 2: lower body

• Squat: 4 sets of 8-10 repetitions
• Deadlifts: 4 sets of 8-10 repetitions
• Thigh press: 3 sets of 10-12 repetitions
• Leg curl (hamstrings): 3 sets of 12-15 repetitions

Day 3: rest or light activity (walking, swimming)

Day 4: upper body

• Shoulder press: 4 sets of 8-10 repetitions
• Dumbbell pullover: 3 sets of 8-10 repetitions
• Biceps curl: 3 sets of 10-12 repetitions
• High pulley triceps: 3 sets of 12-15 repetitions

Day 5: lower body

• Forward lunges: 4 sets of 8-10 repetitions per leg
• Step-up on bench: 3 sets of 8-10 repetitions per leg
• Calf extension: 3 sets of 12-15 repetitions

Days 6 and 7: rest or light activity

Important notes:

• Rest for at least 60-90 seconds between each set.
• For nutrition, make sure you maintain an adequate calorie intake. Consume a source of protein and complex carbohydrates after each workout.
• Drink enough water throughout the day, especially during training sessions.
• Remember to warm up before each session and stretch gently afterwards.

This program is just a starting point and may need to be adjusted according to your current level of fitness, your goals and your availability.

How should you eat to optimize weight gain?

When it comes to mass gain, nutrition plays just as crucial a role as training. If you're looking to gain muscle, it's not enough to train hard; you also need to provide your body with the essential nutrients for muscle recovery and growth.

Here, we look at how to feed yourself properly to optimize your mass gain. If you'd like to estimate your protein requirements straight away, use our calculator.

Why is diet crucial for mass gain?

To gain muscle, your body needs more energy than it burns on a daily basis. This means you need to be in caloric surplus, which translates into eating more calories than will be consumed to produce energy.

Schematically, the extra calories will be used to build new muscle tissue.

Should I eat more protein?

Protein is closely associated with mass gain. In fact, a high-protein diet is more conducive to muscle growth. To build muscle effectively, athletes need to absorb between 1.8 and 2 g/kg of protein per day.

You might therefore think that, since we're also looking to absorb more calories, we can give more room to proteins at the expense of carbohydrates and fats. However, from a technical point of view, this is not entirely true.

To be in an ideal situation, we aim to meet our energy needs (around 45 to 55 kcal/kg/day) by increasing each of the macros: carbohydrates, proteins and lipids. It's quite easy, via the "classic" diet, to have this increased intake of lipids, which remain a minority in proportion.

On the other hand, increasing carbohydrate and protein intake, which is best done post-exercise, will be more complicated using food alone. This is why certain supplements, such as gainers, have been developed.

Should I eat protein powder?

This question often comes up in the context of mass gain. However, protein powder is not compulsory for building muscle.

In fact, the most important thing is to ensure that your daily needs are met as fully as possible through a balanced, high-quality diet.

In a second phase, protein powders will be very useful for rapid, high-quality intake as a supplement to the diet. They enable you to reach your calorie and protein recommendations in a highly adapted way.

This is why most athletes consume protein powder, whether for muscle recovery, mass gain or to optimize the beneficial effects of training. To protect your health, however, it's important to choose your protein powder with care.

In general, they are a mixture of whey and a carbohydrate source. Be very careful about the amount of protein per portion in gainers, and the quality and origin of the ingredients they contain.

If you prefer, you can also prepare a homemade gainer using our recipes for protein-rich shakers for mass gain!

Tips for successful weight gain

• Control your intake: use measuring tools such as a food scale to monitor your calorie intake.
• Stay hydrated: drinking enough water is essential for nutrient absorption and performance during training.
• Plan your meals: preparing meals in advance can help you stay on track.

In short, a well-structured diet is essential for successful mass gain. With the right protein, carbohydrate and fat intake, coupled with the right training, you can maximize the effects of your training program and achieve your long-term muscle growth goals.