What is clean weight gain?

If you're here, it's because you want to know what the own weight gain. I'll explain it all to you! It's a nutrition strategy that involves gaining muscle without gaining fat. In contrast to dirty mass gain, this method is based on a diet balanced. If you want to achieve significant results without gaining fat, this method is for you!

The principle of clean weight gain

There are two main methods to gain in muscle mass : the clean mass gain and the dirty mass gain.

Clean mass gain, or dry mass gain, is a method of gaining volume while limiting the appearance of fat. It is based on a very small increase in the number of calories consumed and on a quality food program.

It is impossible to become muscular and voluminous without gain fat. But with clean mass gain, you'll be able to optimize your muscle building by slowing down the emergence of fat mass.

How to make a clean weight gain?

Dry muscle gain relies heavily on diet.

Your muscular growth relies on the establishment of a slight caloric surplus (between 200 and 400 calories).

On the training side, opt for 4 to 5 strength training sessions per week and focus on basic exercises.

On the other hand, limit the cardio.

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At the end of the weight gain period, all you need to do is perform a light dryer to remove the small amount of excess fat.

To go further, I refer you to this article detailing the secrets of successful weight gain.

Mistakes to avoid in clean weight gain

It's not easy to gain muscle without gaining fat, but it is possible if you follow the right advice. Here are a few mistakes to avoid:

• Not consuming enough proteins. They are essential for your muscle development. Athletes generally take in 2 grams of protein per kilo of body weight. You can of course take supplements to reach this daily quota.
• Eating too much refined carbohydrates. Present in all processed foods (pastries, sodas, white bread, etc.), they promote fat gain. Instead, opt for sources of carbohydrates for energy!
• Doing without fats. In dry or in mass, they are essential for health.
• Being in too much of a hurry. Making a clean mass gain takes time. Many athletes lose patience and abandon their diet to gain weight faster. This is what happened to Jeff SeidAmerican bodybuilder and fitness influencer. Result: a lot of lost time and a health put in danger.

Dry mass gain vs. dirty bulk

Dirty weight gain, or dirty bulkis a strategy aimed at gaining weight without worrying about the appearance of fat. It involves an extremely high-calorie diet.

There was a time when bodybuilders gorged themselves on foods rich in carbohydrates and fats to put on weight quickly.

Fortunately, this is a bygone era. As a sports coach, I strongly advise against this technique. Prefer clean weight gain. It's the best way to build lasting muscle without putting your body at risk. health in danger!