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How to Build Mass Properly

How to Build Mass Properly

Gaining weight in general is easy, but it gets more difficult when you break down what type of mass you want to gain. There are only two types of body tissue that can help you increase your weight, muscle and fat. Most of my readers are bodybuilders and hardgainers, so my goal with this post is to teach you not only how to gain weight, but make sure you’re doing it properly by maximizing muscle growth while limiting fat gains.


How to View Weight Gain

First and foremost, if you want to learn how to build mass, I want you to ignore the numbers on your scale. Your total body weight is how much you weigh at that moment, but it fails to give you an accurate breakdown of your body composition and what is actually contributing to changes in weight.

Hopefully an example will give you a better picture of what I mean. Let’s say you weighed a nice 150 lbs. at the beginning of the month. Now, after a month of doing whatever you did to gain weight, you weigh 160 lbs. That’s a weight gain of 10 lbs!!!! But wait…what does that really mean? Well, absolutely nothing. You could have gained muscle, fat, a mix of both or even just a few extra pounds of hair. If you want to put on muscle and actually look fit, you need to look past the number and examine what changes in your weight are actually coming from.

Now, before you go any further with your weight gain goals you should seriously consider going out and purchasing a body fat scale or body fat calipers. Measuring your body fat will allow you to analyze the proportion of muscle to fat you are gaining. This way you can adjust your workout and diet based on how whether or not you are gaining too much fat.

Let’s take a look at our previous example; even though you gained 10lbs, your body fat may have changed from 10% to 15%. Assuming it did, lets run the numbers.

150 lbs * .10 (%) = 15 lbs body fat (beginning of month)

160 lbs * .15 (%) = 24 lbs body fat (end of month)

Difference is 9 lbs of fat gained.

Well, great. That means 9 lbs of the 10lbs you gained were fat. Who wants that? Fat isn’t going to help you get the body you want. Don’t get me wrong, it’s impossible to gain absolutely zero pounds of fat while building mass. But, by analyzing your body fat you can make changes to maximize the pounds of solid muscle your adding to your body while limiting fat.


Nutrition and Workouts

Now that you know how to view weight gains, you can start researching and learning about the proper nutrition plans and workouts that will help you gain weight. Below are a few articles I have written on these subjects. I encourage you to read them and if you have any questions feel free to leave me a comment!


Will a Weight Gaining Diet Make Me Fat?

Top 8 Foods to Gain Weight



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