Managing weight is a big concern for many people. For the majority of people, this means losing weight and then struggling to keep it that way. For others, however, gaining weight is the real problem. And while there's often nothing wrong with being skinny, being underweight can be a concern if it's a result of poor nutrition and appetite. Additionally, having a strong figure often means adding an appreciable amount of muscle.
Unlike weight loss, weight gain along with building lean muscle can be a very slow process. Maybe you've already made changes in your nutrition and have been exercising for some time now. What can you do if you feel that things are moving slowly? Is there a way to fasten up the process?
There is and it's called bulking. By definition, bulk is eating more calories than you burn to best help your muscles recover from training and grow back stronger and bigger. It’s not required for muscle growth but it’s the best approach in most cases. Supplementing with a weight gain powder can be a powerful tool in the bulk process. What is a gainer powder and how can you use it properly to add gains? But first things first, let's see what are some common mistakes people make that slow their bulking process.
Common Mistakes that Slow Your Muscle Build
1. Not Being Lean Enough
Starting to bulk up while not being lean enough is very problematic for 2 reasons. The first one is that it’s not optimal for muscle growth. Research has shown that as your level of body fat increases you become less and less efficient in building muscle. The result is growing less muscle and more fat per unit of weight gain due to various psychological changes. Another thing is that you’re going to need to diet for a longer period. That way, however, you risk staying in permanent bulking and that’s not best for your body. To maximise your chances of building muscle, you should start at under 15% body fat. You might first need to diet to get rid of excess fat before you commit to a calorie-dense diet.
2. Gaining Too Much Fat Compared to Muscle
This can easily happen during a bulk. A study that included a group of people that were in high-calorie surplus to bulk faster compared to a group that ate low-calorie surplus for slower gain has shown incredible results; the first group had a 4:3 muscle: fat gain ratio compared to the second one that had only 4:1 muscle: fat gain ratio. This shows that a slower approach is much more effective as that way a decent amount of the way you gain is muscle instead of fat, which is the result of fast adding weight.
3. Not Setting a Target Rate of Weight Gain
Not setting yourself a target rate of weight gain and tracking that over time can also be a problem. It means you should set a goal rate of weight gain following your training experience, and then make sure you’re hitting that goal.
4. Being Impatient
Being impatient. Unlike fat loss, building muscle is much slower. It can take several months or even years to reach your gain goals. Have a clear goal and reasonable expectations so you won't get disappointed. And, take practical steps to ensure your calorie surplus, such as making a mass gainer powder smoothie a daily habit.
What Are Mass Gainers?
Mass gainers are mass building supplements that usually come in a form of powder. You can use this powder to make high-calorie shakes, or you can add it to a meal. The best protein powder weight gain is moderately high in protein, containing at least 27 grams of protein per serving, and often as much as 50 grams. But it's not the protein that makes the bulk of the calories. Instead, it should come from starchy carbs that are easily digested, such as maltodextrin. Such carbs can help you digest your bulking diet without stomach issues.
A mass gainer typically contains 50 grams of protein and 250 grams of carbs per serving. This adds up to 1200 calories overall, which is quite a lot! There are various mass gainers containing different ingredients. However, most of them have the same general format and that is enough protein plus tons of starchy carbs.
Do Weight Gain Powders Work?
Yes, weight gain powders work. There is a quite bit of evidence to support their effectiveness. Although many studies show how a mass gainer can be a good part of a bulking plan, you still need to do the right things. This means you should train hard regularly and eat enough to fuel your body. Only that way you'll make the best out of your supplement.
What's the Best Way to Use a Mass Gainer?
For a skinny beginner, it's best to gain somewhere between 250 grams to half a kilo per week. If you’re struggling with gaining weight consistently, try having a mass gainer powder shake after every workout. If still nothing happens, try consuming a mass gainer on rest days, as well. Having a powder shake after each workout has mainly 2 benefits:
- The idea of an anabolic post-workout window is overrated to say at least, as there isn't any research that truly supports it. Yet, after a workout is a great time to consume lots of carbs. As long as you maintain a healthy diet and a good activity, it can help you build mass in the long run.
- Many skinny people find it hard to eat a big meal after working out. There can be many reasons for their low appetite in this time frame. Whatever the reason, sipping on a mass gainer shake during a workout and after that ensures that you're not falling behind your calories.
The real trick is to make sure using a mass gainer isn't causing weight gain too quickly. So, if you're gaining much more than half a kilo a week, it's best to slow things down so you won't cause gaining too much fat instead of muscle.
A Healthy Way to Bulk Up
Being high in protein and carbs, and low in fat, mass gainers are a healthy way to a calorie surplus. Think of these supplements as the cherry on top, or as the final piece of your muscle-building puzzle, and you can bulk up the best way possible.