30 Seconds SummaryTips for a Productive Mass Phase
- Transition from a strict fat loss phase to a targeted muscle gain (massing) phase, planning a gradual increase in body weight over several cycles.
- Avoid the two major pitfalls of massing: trying to remain as lean as during the cut and overeating which can lead to excessive fat gain.
- Implement a slow and steady caloric increase, approximately 0.5% of body weight per week, to gain muscle without accumulating too much fat.
- Consume high amounts of protein and fiber-rich, high-volume foods to manage hunger and provide satiety.
- Delay the introduction of cheat meals to prevent rapid fat gain and to maintain a preference for healthier food options.
- Regular physical activity, like maintaining a high step count, during the mass phase helps in nutrient uptake, fat management, and overall recovery.
- The strategies emphasized include setting a realistic calorie goal, consuming balanced nutrients, and gradually integrating more indulgent foods.
Renaissance Periodization
Dr. Mike Israetel, Co-founder and Chief Sport Scientist
