ALL ABOUT GETTING STARTED in bodybuilding (2020)

Weight gain in bodybuilding has been a topic of discussion since the advent of social media. Before that it was unthinkable not to do this. For bodybuilders, this has been top priority for muscle building. Does it weigh without gaining weight? I don’t think anyone would think about it.

Then social networks appeared with such fashion , when every day they took pictures and showed themselves in their interests, so this was questioned. For some today, she will run as much as possible. You will need to gain muscle without gaining even a gram of fat.

For others, it would be necessary for naturalists to unlock landings and reach a certain size that cannot be achieved otherwise. What is it really? Is it really required for everyone, or should it be avoided? Let me explain everything about doping-free weight gain.

I must say that when you are engaged in bodybuilding, you never feel muscular enough, never massive enough. This is why many people believe that when they immediately start resistance training, they should think about gaining weight, gaining weight on the scales. In my opinion, this is one of the most mistakes that exists in bodybuilding when it is natural to focus on balance numbers as a guarantee of progress, especially without considering other factors.

As Michael Gundill, author of numerous bodybuilding books, aptly writes: “ Fat is the temptation to be natural .

As we saw in All About Bodybuilding Dryers, you know that if you are already fat and not very clean physically, you must absolutely lose fat in order to start a healthy lifestyle. because the more fat we have, the less likely we are to build muscle, and our fat cells stimulate the entry and storage of extra calories. So, for everyone there is a ideal body fat for muscle building and fitness.

In two cases , you can determine whether you need to gain weight, as it is understood in the strict sense of the word, namely to gain a few pounds, even if it means gaining fat for drying. then and especially remove fat while talking as much muscle as possible.

Mass Gain – Case # 1: You Gain Fat Evenly

Lucky for you, when you gain weight, fat is evenly distributed throughout your body. This is quite common when you are young , but as you age, unfortunately, you take more and more fat in the wrong places, which are usually located around the belly for men and on the buttocks and hips for women.

If you consume fat evenly, it will be difficult for you to make “fat” if you do not put on ten kg. This is how you may think you are almost dry, but you have a lot of fat as it is well distributed. This is a big advantage and in this case the usual technique of enlarging and then drying is ideal for you.

Mass Gain – Case # 2: You Gain Fat Locally

I see this regularly and more often than our case number 1, people who accumulate fat locally. Once they get bigger, they go straight to the wrong place and don’t spread.

This is obviously the worst thing that can happen and is common among the old obese (or sedentary) or those who were fatter than they are now. We do have fat cells that are created when the existing ones are full and only need to be filled. When losing weight, they do not disappear, do not die (in 99% of cases) and always try to fill, at the slightest difference, the slightest excess of calories.

If you are, you should avoid any period of weight gain by forcing yourself to eat, but allow your progress in training to lead to weight gain, which should be very very slow.

Stability in scale and progress in training can also be a very good option, but above all, do not gain mass like sagus, because localized fat is also the most difficult to remove and you will be forced to sacrifice a lot of muscle in order to end up eventually dry out.

We are always a reflection of our past, which means we must act accordingly.

When to gain weight in bodybuilding?

If your base is healthy, there is no best time in the year to start gaining weight. Some people will say that in summer the heat makes it harder to eat, but there are excuses for everything and especially a solution for all of them. Gaining mass does not mean devouring, being forced to eat, but, above all, eating with a small amount of what you need.

From now on, your weight gain, especially if you’re just starting out, should continue for years without stopping (other than what I call mini dryers).

Again, there is no reason to dry yourself every year, which would be a mistake, given that dryness has side effects on your progress. This will slow down so your progress or even your progress will be prevented every year.

Wait until you have a sufficient level such as the silver level in the Club SuperPhysique, which will give you enough mass to not end up “losing weight” when dry (before drying it would be a mistake).

What level should you get in increasing muscle mass before drying?
Give yourself time to build muscle especially if your weight gain is well regulated and therefore you gain little or no fat. Personally, I waited five years before starting my first diet, but if I knew all this, I would continue to gain weight a little longer.

It is important to understand that your diet must be adapted to you. It should take into account your tastes, your restrictions, your expenses … YOU ! These are the basics that many people forget when following the latest fad diet they read online or in the last magazine of the month, which could lead to paying dearly for the next one.

I still remember the new mass-scale diets I found in magazines as a teenager. Sometimes I had to stuff myself with endless bowls of oatmeal. Also, at the time, I was wondering why oats were so trendy that I didn’t really like it.

It was only with experience that I finally realized that you should never follow a diet as stated as a program, even more in terms of food or quantity, what we eat really needs to be personalized, adapted.

Your diet for weight gain should, depending on the situation you are in (see above), contain at least the same amount, see more calories than you burn, so as not to lose weight and allow you to “be in shape , in the best conditions for learning progress. You should feel like you have an excess of energy compared to a casual or calorie maintenance level.

It’s important to remember that eating more is good, but not enough to make you more muscular. Only by progressing with training will you gain mass muscles. Eating more than you need to, exercising at random, without progress can only make you get fat.

Many people also think that you should be taking supplements or gaining weight. However, this is not the case.

To understand that this is not necessary at all, you need to adapt to you again. Some who find it difficult to eat enough food, even when consuming high-calorie foods, “need” to complement each other to prepare light meals with protein powder and carbohydrate powder to achieve their goals when others are never full and prefer eat solid food.


Practical side also comes into play because not everyone is allowed to prepare snacks between meals. So the nutritional supplements will self-administer (if I ever recommend this organic protein powder).

Never copy a diet that you have seen elsewhere without adapting it to you. Finally, take your time. You cannot gain several pounds of muscle per month in massive gain. You can take a pound and think it’s muscle if you distribute fat evenly, but you don’t.

Unless you start completely and gain 60 kg in 1m80, which is good weight gain, this is no more than 1 kg per month if you start, and much less as you progress.
This is the beauty of bodybuilding, if I can say, having to persevere to achieve your goals, otherwise it was would be too easy, and everyone would do it. So you have to be prepared and motivated.

Example of a diet for weight gain in bodybuilding

This is a example weight gain diet to adapt to your own case. Dieting should not be the way it is, but personalized according to your needs, tastes, restrictions and availability.

However, it can serve as the basis for a 70kg man to start gaining weight. Obviously, it will be adapted according to the results in terms of quantities. If you want to know how to personalize your diet to gain mass, know that I have gathered all my experience in this book on the subject.

Apart from theory, this is first and foremost practical work that is always easy to apply.

Matin 8 hours
whole eggs 5
Buckwheat flakes 150 g
Banana 100 g
A square of your choice 2 squares
Noon 1:00
Chicken 150
Rice is weighed before cooking 120 g
Peppers 200 g
Olive oil tablespoon
Snack 4 pm
Organic Protein Powder 40 g
Hazelnuts 20 g
Clementine 100 g
Evening 20 hours
Natural sardines 150 g
Quinoa 80 g
Ratatouille 200 g
Walnut oil tablespoon

I have deliberately left out possible additions, because it depends on the budget of each one.

My personal recommendations in order of importance:

After that, you can only consider taking a supplement more specific to the bodybuilding practice, such as protein and carbohydrate powder; a foundation for caring for your health first, which is an important foundation for medium to long term progress.

We can read anything and anything about how to gain weight.

The main misconceptions relate to its orientation, namely that we should use it to strengthen, that is, fewer sets and fewer reps in each, because we consume more calories and therefore are in “Strength”.

However, it is a mistake if the goal is to build muscle mass, because it is necessary to combine 3 factors of muscle expansion, which when we do not take doping drugs and, therefore, we do not engage muscles with magic: an increase in mechanical stress combined with a certain metabolic stress, the effect of which is multiplied by the rate of progression.


Path we take to achieve a certain level of strength in a classic series, i.e. averages, determines the amount of muscle we will have for that level. This is why power loops are errors when trying to build muscle and therefore mass in bodybuilding.

For example, being able to do 10 reps of 100 kg for bench press for the same person will give different muscle mass depending on whether he reaches this level, training an average of 8 to 15 reps or training in short series from 3 to 6 reps.

In the second case the muscle mass will be much less. This is why many Athletic Strength specialists, apart from all morpho-anatomical considerations, do not have muscle mass commensurate with their level of performance.

Specifically, weight gain workouts are no different from regular workouts. We should try to progress in each session in the correct rep range according to the exercises (you can see the different ranges I recommend here), in the correct exercises according to their morpho-anatomy, using progression loops intelligently.

Therefore, this period of excess calories should help support these efforts and the progress we are making. It makes no sense to do more than expected, because in this case we would burn more kilocalories, and we would have to eat even more to gain mass.

Risk of recurrence, but importantly, it is this progression that determines our needs and the evolution of weight gain in bodybuilding. Unfortunately, if we do not progress in training and gain weight, it can only be weight gain.

Sample Program

This is a example of a bodybuilding weight gain program. As for food, it fully adapts to itself, that is, to its morpho-anatomy, limitations, capabilities. May be suitable for the intermediate practitioner who has no particular problems and who can train three times a week.

If you would like to learn to personalize your bodybuilding program at all levels, know that I have written a book on this subject based on my experience. Apart from theory, this is primarily practical work that is easy to apply by following various steps that will be beneficial for both diet and weight gain.

Joint mobilization 5 minutes
High traction pulley with wide front grip 4 sets of 8-12 reps
Rowing in the T-Bar 4 sets of 8-12 reps
One-arm dumbbell, dumbbell 3 sets of 15-20 reps
Seated rowing machine with open elbows 4 sets of 8-12 reps
L-Fly sits on low pulley 4 sets of 15-20 reps
Rigid Bench Press Grip 4 sets of 8-12 reps
Front Panel 4 sets of 8-12 reps
Tummy Enlargement – Plank 4 sets of 1 minute
Stretching 5 minutes
Joint mobilization 5 minutes
Hip Press 4 sets of 8-12 reps
Smith Machine Slots 4 sets of 10-15 reps
Seated Leg Curl 4 sets of 8-12 reps
45 ° extension of the lumbar bench 4 sets of 10-15 reps
Thigh Calf 4 sets of 10-15 reps
Crunch 4 sets of 1 minute
Pool Tape 4 sets of 10-15 reps
Stretching 5 minutes
Joint mobilization 5 minutes
Bench Press 4 sets of 8-12 reps
Italic space 3 sets of 10-15 reps
Pullover through the bench 3 sets of 15-20 reps
Side height with dumbbells 4 sets of 10-15 reps
Designed with dumbbells 4 sets of 10-15 reps
Slanted Curl 3 sets of 8-12 reps
One-handed roll-up stand 4 sets of 8-12 reps
Inclined cladding 4 sets of 1 minute
Stretching 5 minutes


Successful weight gain in bodybuilding can be difficult if you don’t apply the right advice. Progressiveness should be correct, having the maximum reference , whether on food, weighing what you eat, but also in training, leaving the least amount of Arbitrary space possible with careful saving of your workbook (for this you can use the SP-Training app which will also help you use progress loops).

Only through progress will you be able to build muscle. Therefore, it is useless to force weight gain, that is, weight gain, if you do not progress in training. This should accompany your progress and not outstrip it. Know how to be persistent and you will be rewarded.

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