Gaining size during offseason is anything but a slam dunk.It’s pretty hard to blow an offseason attempt to build mass.
Numerous mistakes can be made, i have made many of them in my lifting career.To avoid them, you ned to know what they are.
Here are some of the biggest blunders you don’t want to commit this winter as you attempt to bulk up your physique.
Here’s what you got wrong and how to do it right.
1.Following A Dirty Bulk
There’s and old saying that “You are what you eat” and it’s appropriate about discussing a clean and dirty bulk.
The clean bulk become popular because its followers typically look good and attractively fit throughout the year.
This mainly emphasis on natural, unprocessed, whole foods that contains fibres, such as fruits and vegetable, as well as lean cuts of meat usually low in saturated fats.
You should always avoid sugar-sweetened products which are quickly digested and often lower in nutrients.
2.Forgetting About Total Calories
In past it was assume that consumeing extra 500-1000 calories a day to supports gains in mass.
However this assumption resulted in being imperfect as it didn’t accounts for age, weight, activity level, height and other factors.
Inorder to achieve large gains in muscle mass along with the decrease in body fat- many hormonal activities needs to occur in the body.
The amount of success achieved in these endeavours is measured by how much testosterone, growth hormone, insulin are produced by the body and whether or not they are being produced at the right time.
These activities in body mainly depends upon the amount, quality, timing of the macronutrients consumed on daily basis.
There are three major macronutrients that the human body needs to function properly – carbohydrates, fats, protein.
3.Failing To Account For Recovery
You have told to train hard but not too hard. To eat more but not too much.
Remember the quest to gain muscle requires time, smart pre and post workout nutrition and various other recovery factors.
The concept of recovery is very broad because it includes elements in addition to nutrients and post workouts meals.
Such as role of supplements, warming up, cooling down, days off, massage and other physical efforts outside the gym.
Broadly speaking, if you are pushing your body hard in your workouts, then you’ll also want to optimise the recovery process.
In that sense, everything you eat and do outside the gym is important in your offseason mass gaining plan.
4.Starting Your Workouts With Wrong Exercises
You may know the importance of doing the squats, bench presses, deadlifts first in your workouts, when your energy levels are high and fatigue is yet to set in.
Multijoint exercise must be the foundation of your training.More joints in motion means more muscle groups are activated.
Multijoint exercises are what their name suggests – more than a single pair of joints working in unison.
Multijoints exercises are shown better to trigger the release of testosterone and growth hormones.
These anabolic hormones plays an important role in muscle protein synthesis and growth.
Don’t think you have to avoid single joint exercises altogether, considering arm, hamstrings and shoulder exercises rely almost exclusively on them.
In many cases, these workouts must be done after all the heavy multijoint workout is completed.