Have you ever heard bodybuilders talking about dry mass? Gaining lean mass is the main goal of almost all bodybuilders and athletes. In this article, we will talk about vitamin dry volume and introduce and explain all the ways to achieve it.
What does dry volume mean?
Dry volume is very general Building muscle with minimal fat intake; It means that the percentage of body muscle mass increases, but the percentage of body fat increases a little.
Building muscle or mass is basically a long process with increasing calorie intake. The athlete is supposed to consume a lot of calories during heavy bodybuilding exercises to build muscle and gain volume. However, the obtained volume does not need to be full of fat and the bodybuilder builds a lot of fat tissue at the same time as muscle; So dry bulk means gaining maximum muscle with minimum fat.
In this way, dry mass means muscles that are developed and strong, while the body is not fat and has not received unhealthy calories (in excess). Achieving such a goal requires a lot of training and a very precise diet, and of course, a lot of endurance and patience of the athlete.
Is it really possible to gain muscle mass without gaining any fat?
Unfortunately no. You can’t build fat at all and only gain muscle; But it is possible to control fat intake to some extent and create a beautiful phenomenon called “dry volume”. To achieve this goal, you must have a detailed sports nutrition plan. You can get your program from vitamin trainers right now.
What is dry bodybuilding?
For dry bodybuilding, you must have a special diet and exercise plan. Your diet should be low-fat and high-calorie at the same time, and you should include heavy and high-pressure bodybuilding exercises in your sports program. Your diet should be completely planned and based on the consumption of healthy and varied foods.
Over the years, studies and experience have shown that excess caloric intake (even in small amounts) along with strength training is sufficient to build muscle. However, this calorie surplus must be based on unprocessed, healthy foods in order to stimulate muscle anabolism. It is true that this process is slower, but it avoids frequent weight changes. Now we will talk more about the two key factors of dry mass in bodybuilding.
diet
As we said, your excess calories should be controlled and to the extent that you can build muscle and not get fat as much as possible. To gain lean muscle, your diet plan should be based on a caloric surplus of only 200 to 500 calories per day depending on various parameters.
In terms of macronutrients, about 2 grams of protein per kilogram of body weight will help you reach your goal. Adequate protein is essential for muscle growth, so be sure to take your protein intake seriously. Focus on eating whole, nutrient-dense foods and limit your intake of processed and sugary foods. You may also use bodybuilding and nutritional supplements under the supervision of a trainer.
Endurance exercises
Resistance training is vital for building muscle mass. Focus on multi-joint exercises that engage multiple muscle groups, such as squats, deadlifts, and bench presses. These exercises should be done with heavy weights and the repetitions should be in the range of 6 to 12. Give your muscles enough time to recover; Try to leave a gap of 48 to 72 hours between your training sessions.
How to get dry volume? Exercise and nutrition tips
Obtaining dry volume is a slow and stressful process, but it is possible. In addition to exercise and proper nutrition, other things are very important to gain lean mass. In the following, we bring the most important points that you must follow to achieve dry volume.
1. Get enough sleep!
Sleep 7 to 9 hours a night and try to always get enough sleep. Lack of sleep can prevent muscle growth. While diet and exercise are the most important elements in building muscle, recovery is also very important.
Our muscles repair when we rest and sleep, so don’t miss out on your sleep. Research shows that when you don’t get enough sleep, you crave sugary foods more. You should remember that eating sweet foods is equal to fattening the body.
2. Do strength training!
Strength training is definitely an integral part of the muscle building process; These exercises include chest press and shoulder press exercises, deadlifts, squats, etc., which cause microdamages in the muscle tissue and then (with the help of excellent nutrition and protein) muscle growth. It is necessary to get a program from a professional trainer who has planned different training systems (such as superset, drop set, pyramid, etc.) to experience more efficient muscle growth.
3. Do endurance exercises!
Endurance training is known as another way to gain lean mass. These exercises include activities such as football, basketball, volleyball, etc. Endurance exercises will increase muscle strength and endurance and are effective in reducing body fat percentage.
4. be patient!
Gaining muscle mass with minimal body fat is a gradual process that requires patience and dedication. So stick to your schedule and don’t rush!
5. Stay hydrated!
Drink plenty of water. Drinking a lot of water helps the body recover and build muscle. You should drink the amount of water that the color of your urine is pale yellow!
6. Do not neglect cardio!
Cardio exercises are known as another way to gain lean mass. Cardio exercises include running, swimming, dancing, cycling, etc., and they increase metabolism in the body; They are important for dry volume because they help reduce body fat percentage. To gain lean mass, you should combine cardio with strength training.
7. Go to hit exercises!
Your workout routine can also include HIIT (High Intensity Interval Training) when you’re trying to gain lean mass. A hit is a high-intensity cardio workout where you alternate between a high-intensity exercise phase and active rest. A HIIT workout lasts an average of 15 to 20 minutes.
This type of training can turn on the fat-burning furnace in your body, and even up to 24 hours after the end of the training, you can still burn calories and help your dry weight; But since this type of training is stressful and hard, it is generally recommended for experienced athletes and is prohibited for people who have sports injuries or heart problems.
On the other hand, these exercises should be limited to 2 or 3 HIIT sessions per week; Because overdoing these exercises can cause you to lose your muscles.
8. Eat enough protein!
Protein consumption is very vital and necessary to gain dry mass. Protein nutrients such as fish, meat, eggs, etc. should be present in your diet in a proper proportion. You can ask your trainer and nutritionist to design a suitable protein program for you.
9. Do not forget carbohydrates!
Carbohydrates like bread, rice, and pasta should be in your diet to give you the energy to exercise, but you also need to be careful that you consume as much carbohydrate as you need. Consuming too many carbohydrates causes fat to be stored in the body.
The best way to consume carbohydrates during bulking is to eat complex carbohydrates such as whole grain bread, brown rice, whole grain pasta, and other fiber-rich sources.
10. Beware of fat!
Healthy fat intake is necessary during the bulking phase, but it becomes difficult when the goal is dry bulking! Above, we briefly explained that it is impossible to gain mass without gaining a bit of fat, because the nature of the mass period is calorie surplus, and after that, healthy fats are necessary for hormonal balance and the health of the athlete’s body. However, you can minimize the fat and only get healthy fats, such as fish or seeds.
11. Think about sports supplements!
Taking sports supplements can also be useful for gaining lean mass. Supplements such as whey protein and casein can be taken on the recommendation of a doctor and sports coach and help you reach your goal.
final word
To build dry volume in bodybuilding, you must have a specific sports nutrition plan. It is better to have a coach accompany you. It is possible to reach dry volume for thin and fat people; As long as you pay attention to all the points we mentioned in this article in your program.
References: julienquaglierini
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