{"id":563,"date":"2023-04-27T08:58:41","date_gmt":"2023-04-27T08:58:41","guid":{"rendered":"https:\/\/blog.muscleblaze.com\/?p=563"},"modified":"2024-09-02T11:34:14","modified_gmt":"2024-09-02T11:34:14","slug":"top-5-ways-in-which-mass-gainers-can-help-build-muscle","status":"publish","type":"post","link":"https:\/\/www.muscleblaze.com\/blog\/bodybuilding\/top-5-ways-in-which-mass-gainers-can-help-build-muscle\/","title":{"rendered":"Top 5 Ways in Which Mass Gainers can Help Build Muscle"},"content":{"rendered":"\n

If you are like most men, on a muscle building journey, your goals will be to get that perfect beach body, bulkier biceps and chest. Strength? Does it figure in your mind? If it does, you need to have more muscle mass on your body, and here mass gainers can help.  Make the most of the gaining season, and build that muscle mass you have always wanted to but were afraid of. Yes, because you have been trained to believe that gaining muscle comes at a heavy expense, a significant amount of body fat. <\/p>\n\n\n\n

The Challenges in Muscle Gain<\/h2>\n\n\n\n

Building muscles require focusing on nutrition and working out hard in the gym. Still, your workout intensity in the gym will not decide how your body is going to look until you eat the right amount of macronutrients to recover and grow the muscle. Therefore, you need to find the exact calorie intake required to build the muscles over and above your daily maintenance needs and activity level. Mass gainers are handy because they provide that extra dose of calories without any fuss.<\/p>\n\n\n\n

1. <\/strong>Get Rid Of Inadequate Calorie Intake<\/h3>\n\n\n\n

Building muscle is not going to happen until you go in a calorie surplus situation. In order to arrive at your calorie intake, you need to find your Basal Metabolic Ratio, the number of calories your body burns at rest in maintaining its bodily function. It is close to 70 percent of your everyday calorie spend.<\/p>\n\n\n\n

                        BMR CALORIE SPEND FOR A 25 YEAR OLD MALE<\/strong> <\/td><\/tr>
Height<\/strong><\/td>Weight<\/strong><\/td>BMR CALORIE SPEND<\/strong><\/td><\/tr>
5 feet 7 inches<\/td>148 pounds\/68 kg<\/td>1668<\/td><\/tr>
5 feet 10 inches<\/td>166 pounds\/75 kg<\/td>1819<\/td><\/tr>
6 feet<\/td>178 pounds\/81 kg<\/td>1919<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Once you know, the number of calories your body needs to maintain it, you should put Harris Benedict formula to good use Multiply it by your daily activity level, the closest match from the list below and you will have the approximate number of calories required by a 25-year-old male.\u00a0<\/p>\n\n\n\n

Activity Level<\/strong><\/td>Approximate calorie spend in a day<\/strong><\/td><\/tr>
Sedentary (little or no exercise)<\/td>BMR x 1.2<\/td><\/tr>
Lightly Active (light exercise or sport 1to 3 days per week)<\/td>BMR x 1.375<\/td><\/tr>
Moderately Active (moderate exercise or sport 3 to 5 days per week)<\/td>BMR x 1.55<\/td><\/tr>
Very Active (hard exercise or sport 6 to 7 days per week)<\/td>BMR x 1.725<\/td><\/tr>
Extremely Active (very intense exercise or sports plus physically demanding job)<\/td>BMR x 1.9<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Now that you know your BMR and Daily Activity Number, you need to add an extra allowance of 300-500 calories per day to build muscle. If you have a really tough time gaining muscles, you should make sure that your calorie surplus is in the range of 400 to 500 every day. This is an ideal surplus to build muscles, yet small enough to avoid excessive gains in unnecessary fat.<\/p>\n\n\n\n

2. Not Working Out Enough to Build Muscles<\/h3>\n\n\n\n

The most efficient way to build muscle is to challenge them by progressively increase the load factor. You have to lift heavy and heavier all the time. There is no respite from the fact. The increased calorie intake will undoubtedly provide more fuel to lift more weight. Use it to go past your previous limits. Keep lifting<\/p>\n\n\n\n