5 Golden Rules for Building Muscle Mass

Summer diets are a thing of the past, and with winter now approaching, the classic bulking phase—or muscle-building phase—is beginning for many of you.

If you’ve only managed modest success in your previous bulking phases and have already given up hope of achieving real mass gains in the double-digit kilogram range, then it’s time to take heart.

Don’t throw in the towel out of frustration—instead, read the following carefully, as we’ve compiled 5 golden rules for successful muscle-building.

 

Rule No. 1 – No Mass Gain Without a Calorie Surplus

A calorie surplus is the fundamental prerequisite for successful mass gain. Therefore, it is essential that you follow a high-calorie diet that provides your body with more calories than it burns. Although many exercisers are aware of this fact, the majority fail to implement this basic rule for mass gain. Don’t get lost in the excuses of those pitiful “hardgainers” who constantly chant, “I eat so much, but I still don’t gain weight.”

If your body weight on the scale stagnates over a longer period of time, then the goal of a calorie surplus is clearly not being met—PERIOD.

In this scenario, it’s inevitable that calorie intake will need to be increased further. Of course, the primary goal is to build muscle mass; however, since building muscle without gaining any fat is nearly impossible, a moderate increase in body fat during this period is a typical side effect of the bulking phase. To avoid overshooting your goal and prevent excessive weight gain, knowing your own calorie expenditure is crucial.

A calorie calculator provides a good guideline, as it quickly and easily calculates your calorie expenditure based on your personal and activity-related inputs. While you shouldn’t take the calculated value as gospel, it does give you a good indication of the range within which your calorie intake should fall. A more precise method for determining calorie expenditure is, for example, an analysis using Sense-Wear.

Summary:
A positive energy balance is an absolute must for building muscle mass. Consistently consume more calories than you burn, and the scale will reflect the muscle gains you’re aiming for.

 

Rule No. 2 – The Right Macronutrient Ratio

But before you start focusing solely on calories—and already picture yourself sitting in various fast-food restaurants, devouring burgers by the bucketful—we need to rein you in. The majority of your calorie intake should come from high-quality foods to keep body fat gain within manageable limits.

As the number one building block for muscle, an adequate protein intake is of great importance.

During muscle-building phases, standard recommendations range from 2.0 to 2.5 g of protein per kg of body weight. This amount of protein should be achieved through a varied mix of different, high-quality protein sources.

The following foods, for example, are classified as high-quality protein sources:

• Eggs
• Tuna
• Chicken breast fillet
• Turkey breast
• Beef steak
• Low-fat quark
• Cottage cheese

Fat intake should account for about 30% of total calories. Specifically, this means that in a diet based on a daily calorie intake of 3,000 kcal, about 900 kcal (equivalent to approximately 100 g) should come from fat. Here, too, choose high-quality sources of fat and aim for as balanced a mix as possible of saturated, monounsaturated, and polyunsaturated fatty acids.

Suitable sources of fat include the following foods, for example:

• Oils
• Nuts
• Cheese
• Fatty ocean fish (e.g., salmon)

After subtracting the calories from protein and fat, the remaining calories should come from carbohydrates. You should primarily choose carbohydrates with a low to moderate glycemic index.

These include the following carbohydrate sources:

• Whole-grain pasta
• Long-grain rice
• Oatmeal
• Whole-grain bread, pumpernickel

Immediately after your workout, however, consuming high-glycemic carbohydrates is the best way to trigger the insulin release you’re aiming for at that time. In addition to a balanced intake of all macronutrients, you should also not neglect micronutrients, as vitamins and minerals are considered essential and play a role in numerous metabolic processes.

Summary:
Don’t stuff yourself with “empty” calories; instead, focus on consuming primarily high-quality nutrient-dense foods in a balanced ratio. This approach will help you build the quality muscle mass you desire!

 

Rule No. 3 – Choose the Right Supplements

If you’re having trouble ensuring the calorie intake necessary for gaining muscle mass, turn to supplements. Especially in the morning and immediately after your workout, it’s a good idea to consume a weight gainer that provides protein and carbohydrates. Additionally, this weight gainer should contain creatine, as this natural substance is crucial for building muscle mass.

Creatine has been proven to increase physical performance during explosive strength training when consumed at a daily dose of 3 g. This makes it possible to lift heavier weights during workouts, which in turn leads to better muscle growth. To consume even more high-quality calories in the evening, it’s a good idea to mix a slow-release protein—such as micellar casein—with a little walnut oil.

This combination provides plenty of high-quality calories to round out the day and is quick and easy to consume. This solution also works well as a snack if you’re having trouble meeting your protein and calorie needs.

Summary:
Whether for post-workout recovery or as a meal replacement—use supplements to help you reach your goal!

 

Rule No. 4 – Focus More on Compound Exercises in Your Workout

Squats, deadlifts, and bench presses—these are three compound exercises that belong in every workout plan aimed at building muscle mass. Place these exercises at the beginning of your workout and give them 100% effort and intensity. Keep in mind that these are the exercises that will help you gain muscle mass, as intense compound exercises have long been the key to successful muscle-building. Avoid isolation exercises—or save them for the end of your workout—to maximize the mass-building potential of the basic exercises. In addition to the basic exercises mentioned above, incorporate pull-ups, barbell rows, barbell curls, and dips to intensely target all muscle groups with these “basics” of strength training.

Summary:
Make compound exercises a priority in your training, maintain the necessary training intensity, and you’ll get bigger!

 

Rule No. 5 – Be Consistent

Maintain a caloric surplus, choose the right macronutrient ratio, use the right supplements, and focus on intense training with basic exercises.

These are all golden rules for successfully building mass, BUT only if you follow them consistently and continuously.

Keep in mind that you should plan for at least 3 months for a successful mass-gaining phase, and that consistency in your actions during this period will pave the way to success.

Summary:
Keep these components working together seamlessly, and you’ll achieve the goal you’ve been striving for—and failing to reach so far—building muscle mass!

 

We wish you every success in putting these 5 golden rules for mass-building into practice!

Your PEAK Team