Mass gain or cut? This is a question that often arises for those who want to start building muscle. However, the answer is not the same for everyone. Depending on the body type at the start of a weight training programme, the right choice will vary.
As nutrition is essential to achieve the desired results in bodybuilding, it is necessary to establish one's own course of action by changing one's eating habits. This is because good nutrition leads to good health and performance, which is not always easy to achieve with today's quality foods.
Where to start for beginners?
Despite popular belief, it is entirely possible for even slightly overweight beginners to reduce their body fat and increase their muscle mass at the same time.
However, losing fat and gaining muscle mass at the same time is only possible when you are a beginner. It is therefore recommended that beginners start by gaining mass or muscle even if they have an above-average build.
However, it is worth noting that there are exceptions.
Lean weight gain for bodybuilders over one year old
The athlete who has been weight training for more than a year, if he has trained hard, should already have some results in terms of muscle gain. However, after a while the question arises as to whether or not he or she should start to gain lean mass.
At this point, you have to start analysing yourself. If the abs are visible from top to bottom without being extremely lean, then a controlled muscle gain can be started for a period of 3 to 5 months maximum.
Don't forget to do a check-up every two weeks and to regularly check your waistline and body weight, and of course your reflection in the mirror. A mistake not to be made is to start training blindly.
It is necessary to adapt one's diet throughout the period of muscle gain so as not to find oneself with a ratio of 80/20 (fat/muscle) at the end of the muscle gain.
Lean mass gain for those who resume training
With few exceptions, athletes who return to training after a long period of inactivity have latent potential. Trainers who have taken a long break often find that they gain muscle mass and strength more quickly than when they started.
For this reason, it is important to do everything possible to regain this muscle mass. It is recommended to these people to start again on a mass gain or muscle gain for a maximum of 5 months starting from the previous recommendations.
Mass gain or lean, the exceptions
The references below are more or less reliable figures to guide the decision as to which weight training programme to adopt according to body type. However, the cases may vary slightly depending on the person concerned.
For a beginner or someone returning to training after more than a year's break, the recommendations are:
- If the body weight is 10 (kg) more than the height (e. g. 1m75 and 85kg): diet or lean weight recommended
- If body weight is 5 to 10 (kg) more than height: muscle gain
- If body weight is equal to height: as a general rule, go on a small diet before gaining muscle. But if abs are visible, start building muscle.
