What is mass in bodybuilding?
Are you tired of being a 150-pound weakling who gets sand kicked in their face at the beach? Are you ready to add some serious size and strength to your physique, without having to pay for expensive supplements or risk getting caught using performance-enhancing drugs? Then welcome to the wonderful world of mass, my friend!
In this article, we’ll explore what mass really means in bodybuilding. We’ll cover everything from how it’s measured, to different strategies for gaining it (that don’t involve eating nothing but boiled chicken and broccoli), and even touch on some controversial theories about why certain people seem able to pack on muscle with minimal effort while others struggle just as hard as Arnold Schwarzenegger did back in his prime (spoiler alert: genetics might have something to do with it). So sit back, grab a protein shake (or an Old Fashioned if you’re into that), and get ready for a deep dive into the science of swole.
The basics: what is ‘mass’?
Before we can talk about how one goes about achieving mass gains through weightlifting or dieting or any other methods – let’s first define what ‘mass’ actually means in this context. At its most basic level, “mass” refers simply enough to the amount of weight (muscle tissue plus fat) that someone carries around on their frame^1 . It’s often measured via Body Mass Index (BMI) which takes into account both height/weight ratio along with gender age etc.; BMI values between 18.5-24.9 are considered healthy while anything above indicates overweightness our obese status generally speaking (although apply common sense here since athletes could be outliers)
When it comes specifically within the realm(sphere?)of fitness/body building however folks tend not use BMI quite so much Instead they look at muscle mass as THE go-to measurements of how much someone is the whey protein kind of individual. This is further broken down into two general categories: lean body mass (LBM) which includes everything except fat tissue, and more simply total body weight/weight only willful to have a bit of toned core but not weirdly emphasized/grains.
Say you weigh 190 pounds yep you’re a big unit congratulations on that front… But within these other metrics – what makes up those pounds? Do ya packin’ heavy boulder shoulders that can hardly fit through doorways thanks to consistent press day effort? Then congrats, your LBM percentage! It’s important for us very serious bulks who want mainly muscle gains rather than dropping babgnilir/”quality” weight.
Measuring Mass
One common way gym-goers track their progress over time when training towards building more “mass” is by measuring their Body Fat Percentage or BF%. This value indicates the amount of adipose (fancy term for fatty ) tissue present in one’s overall make-up including if they’ve embarked upon using extremely specific equipment/hired specialist nutritionists No shame there we got all do whatcha gotta do!
A BMI calculator might tell you that you fall within a healthy range, but if your BF% is sky-high your classic dad bod would be proud then it may be time to re-examine whether any bulk strategies are actually working. This isn’t universally true; several athletes and fitness celebrities are known for high BF % while also showing off rippled abs hence it really depends on personal objectives too.
It’s worth noting here too that some folks believe DEXA scans (.ie Dual-Energy X-Ray Absorb ’em… I’m sorry please give me professional writing lessons.) offer perhaps the most accurate measurement out there across different bodily compartments because unlike basic scales or calipers which operate with standardization surface area it can actually account for weight distribution via different body regions generating an output in pixels of super specific detail After all folks comes down to the whole creed – measurement is key!
Strategies for Gaining Mass
Now that we have a good idea of what ‘mass’ really means, how do you go about building it up effectively? There’s no one-size-fits-all answer to this question (unfortunately), as everyone responds differently to different training methods and nutrition plans. But there are some general strategies that most experts agree on:
The Basics: calorie intake & macros
If you’re looking packin’ substantial muscle onto your frame (and minimize fat gain while doing so) mass-building pretty much boils down to eat more calories than daily used from metabolic processes and/or exercise (caloric surplus). How many more will depend upon each individual requirements based on goals/sex/genetic makeup etc.
And equally important is increasing dietary protein consumption because this macronutrient acts kind of like “ammo” in construction site(syntax ^w^ ) Your muscles contain amino acids which are basically strands making them grow back bigger, stronger after lifting weights or other resistance workouts .Therefore it makes sense they’ll require mre fuel for this process aka protein! Most guidelines recommend around(roughly?)1 – 1.6 grams per kilogram of total body weight but as with everything YMMV 🙂
Fats get their due share too While they don’t directly participate the same way mentioned above when it comes muscle/skeletal fiber creation, fats play multiple roles such as hormone regulation/maintaining cardiac health.. To reach maximum efficiency therefore a balanced approach across various food groups micro/macronutrients might be wiser although anecdotal experience could dictate otherwise too!
Weightlifting Dos / Don’ts
Weightlifting lies at heart(soul maybe)of any effective plan aimed towards pumping(hmm improper wording here too) up mass. Whether that includes resistance machines, free weights or bodyweight execcises – the most important thing is to lift heavy enough for sufficient activation of muscle fibers without sacrificing form/good technique (ie reducing risk of injury).
Folks LOVE compound exercises here because they really work pretty much every major muscle group in your anatomy when done correctly think deadlifts/bench presses/squats etc…And But Isolation movements some assistance work thrown there definitely (leaning/focusing on one specific area like biceps/traps/hamstrings etc could help you balance out if you have due proportion concerns or simply highlight a part you love more than others).
Controversial Theories About Mass Gains
Finally, no discussion about building ‘mass’ would be complete without touching on some of the hotly-debated theories floating around within fitness circles these days.
The Myth Of Clean Eating:
Let’s kick things off with perhaps the biggest myth fatiguing us all over lately: “clean eating”. You’ve likely heard this term bandied around quite a bit as it’s become increasingly popularized through certain segments internet influencers/social media. But what does it actually mean?
In short, proponents of clean eating tend to believe that only by consuming wholly unprocessed/natural foods are people able to achieve their healthiest selves, keep weight in check or even gain mass successfully . Some argue too that such personal diets should omit entirely preservatives/artificial ingredients chemicals /etc also unfortunately called “corn syrup” in many processed items Although appealing initially considering how powerful sugar crave can get but we digress harhar.
But do any empirical evidence existth/empirical besides anecdote? To date insufficient research exists demonstrating conclusively whether excessively restricting food groups using so-called ‘clean’ principles may truthfully facilitate increased musculature and lower levels overall adipose tissue one factor being guys just don’t consumes AS MUCH veggies as females more often(purely observational/conclusion not actual fact data), ; thus, negating usual goals in this area when trying push up some weights.
Genetic Gifts/Curses:
As much as we would all love to think that everyone has the potential to develop huge muscles simply by putting in enough time and effort (and maybe buying a few tubs of protein powder along the way), there’s growing recognition within fitness world now that genetic factors also plays important deciding factor otherwise. This makes sense right – some people are already tall, strong or naturally gifted at certain activities so it seems realistic that something like muscle development might fall into the realm of genetics too?
Research on this topic continues today although plenty evidence cited by various folks across bodybuilding forums / social media channels suggesting truth may be out there after all! However accepting definitive conclusions still needs further and carefully analyzed experimentations compared with existing well established theories.
In conclusion: If ya wanna get buffed up learn & understand what mass means for you through measurements/maetrics/techniques perfect taking care nutrition plan suited for personal desires while don’t subconsciously discount limitations inherited from your genetic ?pool) code(it was technically unavoidable!). Best to avoid fad diets/clean food movements unless backed by appropriate research – stick tried-and-tested methods seen employed professional athletes/tests alongside advice qualified coaches. Happy lifting!
^1 The term “frame” here is used colloquially and doesn’t refer specifically to bone structure, which can vary wildly between individuals regardless their respective amount of overall mass 😉