How To Gain Muscle Mass, Muscle Gaining, Supplements

Top Commonly Made Mistakes with Mass Gainers

You cannot get those big and sturdy muscles just by grabbing that big tub of Mass Gainer. Any resource isn’t useful until you know how to use it. To ensure the best results, you should learn how to use it properly.

What is a Mass Gainer?

For those who face difficulty gaining, mass gainers are a gift. Such individuals are blessed with a high metabolism and this makes them struggle to pack muscles. Such individuals need to consume more calories than an average individual. A mass gainer is a formula that lets them meet their surplus calorie needs and helps with muscle building. Mass gainers are rich in carbohydrates (complex carbs) and protein. The carbs to protein ratio of mass gainers are generally 3:1 and they also contain other nutrients such as MCT (Medium-Chain Triglycerides), vitamins, and minerals. This calorie-dense formula enriches you with various nutrients and helps in putting on muscle mass.

But, what is important to understand is that mass gainer ain’t no miracle product. It will give you desired results only when you combine it with the right workout routine and a balanced diet. Don’t expect it to push your bodybuilding if you are not willing to push your limits.

Another point on which you need to focus on is the way you use mass gainers. Even the best mass gainer supplement can fail to deliver optimum results if not used correctly. You need to pay close attention to realize if you’re making any mass gaining mistakes. Below are 4 common mistakes that you are most likely to make when using mass gainers.

1. ARE YOU MEETING YOUR CALORIE SURPLUS

 

You won’t gain muscles until you gain bodyweight. The confusion here is- whether you need to gain extra kilos in the form of muscle or fats? The answer is simple- keep your fat level at a minimum since your goal is to gain muscles. You definitely need a calorie surplus, but it should not be more than 500-600 on the days you are training. Any number, less than it will cripple your goal of gaining muscles if you get indulged in extra physical activity. On the days when you’re not training, you should stick to your regular calorie intake. If you normally need 3500 calories a day, you can raise it up to 4000 on the days you are training.

For a 25-year-old male who is working out heavily, the calorie requirement will vary depending on his height

Weight in Kilos

            Calorie Need in Kilo Calories

5ft 6 inches

5ft 8 inches

5ft 10 inches

50 – 55

 2740 – 2872

2800 – 2900

 2838 – 2970

55 – 60

 2872 – 3000

2900 – 3000

 2970 – 3100

60 – 65

 3000 – 3137

3054 – 3186

 3100 – 3235

65 – 70

3235 – 3367

 

2.      DO YOU EAT THE RIGHT FOODS

Your diet greatly impacts your muscle building. Sitting on your couch and munching fries & chips won’t do any good to you. Having a whole large pizza to yourself might sound like a delicious idea, but it will only result in the development of flab and love handles. For building muscles, you need to have a nutritious diet that is made up of various macro and micronutrients. Foods like brown rice, oats, potatoes, and pasta are rich in complex carbs that are required to maintain energy levels. Fruits are a great source of antioxidants and enrich you with healthy carbs. These are essential for recovering from the stress of training. Don’t go completely carb-less or fat-less. Saturated fat is great in keeping your testosterone levels high which are crucial for muscle gains. As for protein, consume 1-1.5g of protein per kg of body weight.

Most importantly, you have to follow the rule book (1 to 1.5g for a pound, 453g of body weight) on your protein needs, because muscles are made of proteins and if you shortchange on the necessary amino acids, your muscle growth suffers.

 

Weight in Kilos Protein in grams
55 121 -181
60 132- 200
65 143 – 215

 

3.      ARE YOU MAKING THESE ERRORS WHILE USING MASS GAINERS?

What more can you ask for when you just have to mix the powder in water/milk to get the gains you have always wished for! However, most of the mass gainer powders are mixed with milk to enhance the protein content and add up to the calories. If you’re still not seeing the desired changes in your physique, check if you are making these mistakes:

  • Use as directed

Every mass gainer supplement comes with a usage direction generally at the back of the label. Always follow those instructions when it comes to choosing the scoop size and try not to use more or less than the recommended usage so that you get the best results.

  • Not taking mass gainers on your off days

If you’re practising this, you need to change this habit. Even on the days, you don’t train, consume mass gainers because they help in meeting your nutritional needs for the day. You should maintain your daily calorie intake, but not at the expense of mass gainers, as they are rich in various nutrients that your body needs.

  • Are you following the right workout routine to build muscles?

To build sturdy muscles, you need to provide it with enough stress by doing something which your muscles haven’t experienced much. Until and unless your muscles undergo wear and tear, it is almost impossible for them to repair themselves. Plan your workout in such a way that it lays focus on optimizing muscle tension. Below are a few things you can do in order to enhance muscle tension:

  • Adopt a rep range of around 6-12 to ensure that your muscles face sufficient tension
  • Perform multiple sets of an exercise to increase muscle tension and damage
  • Rest time should be somewhere around 60-90 seconds
  • Instead of being unidirectional, try to hit your muscles from all directions. This will put more stress on them.
  • Get involved in heavy lifting and perform 1-5 reps once or twice a week so that the release of Human Growth Hormone is enhanced.
  • Not drinking the complete serving

To get optimum results, consume a full serving of your mass gainer supplement along with proper foods to meet your protein and other nutrient requirements. The most commonly made mistake by many people is to not consume the full serving of a mass gainer and rather have it like any whey protein supplement.

Mass gainers and whey protein are not alike! Know the difference.

Difference Between Mass Gainers & Whey Protein

 

Whey Protein

Mass Gainers

Derived from whey protein concentrate and whey protein isolate

A mix of fast and slow-acting proteins like whey and casein

Has lesser calories

Serves around 3 times more calories than whey protein

Gets absorbed fast and works best a recovery protein shake, post-workout

Used to provide calorie surplus to support muscle growth and enhance muscle size

 

Can I Take Mass Gainers & Whey Protein Together?

Ideally, you should not consume mass gainers and whey protein supplements together as it is not of much use. Mass gainer powder already contains protein along with a mix of simple and complex carbs, fats, and other nutrients. Protein powders, on the other hand, are a great source of protein mainly. However, if you consume both of them together, you can increase your protein intake.

How To Take Mass Gainer?

Mix a scoop of mass gainer with milk preferably or water. Shake well until the powder is completely dissolved and a smooth shake is formed and consume. Mixing with milk increases the amount of protein and calories of the shake.

When To Take Mass Gainer?

You can follow the instructions given by the manufacturers or your dietitian. However, here are a few suggestions on taking mass gainers:

  • Mass gainers offer a good dose of complex carbs and that is why you can try it as a post-workout tonic to get that insulin surge which is required for building muscles.
  • You can also have it with breakfast to kick-start your day. You can also take it in-between meals and 30-40 minutes before going to bed at night.

Mass Gainer advice:

Always go with a trusted brand. Read the ingredients list to ensure that your mass gainer supplement is free from any harmful additives. It is even better if it comes loaded with digestive enzymes for better absorption of nutrients,.

Always maintain a log to determine your progress. Don’t ignore the importance of resting. It is crucial for you to rest properly as your muscles repair themselves during this time period. Keep looking for new techniques to build muscle mass and fulfil the nutritional requirements of your body. Keep patience and work in the right direction and you will surely see favourable results.

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