Bodybuilding is often associated with an increase in muscle volume or “bulk gain”. However, there are followers who wish to develop their strength and endurance without necessarily gaining mass. In this article, we will see how to do bodybuilding without gaining mass by adapting your training and diet.
Understanding the Basics of Bodybuilding
To get started, it is essential to understand the basic mechanisms that come into play when practicing weight training . Resistance exercises such as weight training stress your muscle fibers and cause microtraumas in them. The healing and repair process then causes hypertrophy or an increase in the volume and size of your muscles.
Intensity principle
Intensity is one of the three main factors determining muscle growth . It is the relative level of difficulty your body experiences lifting a given weight. The higher the intensity, the greater the demand on your muscle fibers.
Training volume
Training volume is the total number of sets and repetitions performed during a session. It is one of the most important factors in stimulating long-term muscle growth.
The goals of bodybuilding without mass gain
Bodybuilding without mass gain has two main objectives:
- Build strength without increasing muscle volume.
- Improve your endurance to perform better in other sporting activities.
So, this approach helps to strengthen joints, improve posture, reduce back pain, and of course slightly sculpt the body.
The choice of exercises
Prioritize polyarticular exercises
When you want to do bodybuilding without gaining mass, you will prefer polyarticular exercises to isolation exercises. This technique uses several muscle groups at the same time, thus promoting harmonious development of the body and rapid progression in terms of strength. Among these exercises, we will find:
- Squats
- Front slits
- The pumps
- Pull-ups
- Dips
- The bench press
However, it is important to vary the exercises to avoid monotony and to work all the muscles of the body. You can therefore integrate isolation movements (bicep curls, triceps extensions) into your program, but be careful not to favor them.
Promote work with body weight or light loads
To prevent excessive mass gain, opt for body weight training or light weight training . This will allow you to work your muscles without generating significant mechanical stress on the muscle fibers, thus limiting hypertrophy (increase in muscle volume).
We can progress by adding repetitions, reducing recovery times between sets or increasing the working angles to work the muscles differently.
Adapt your training program to avoid gaining mass
Now that you understand the basics, let's look at how to tailor your training program to your specific goals, namely bodybuilding without bulking.
Reduce the volume and increase the intensity
The first tip to follow to avoid excessive mass gain is to reduce the training volume while increasing the intensity . This way, you will be able to use your muscles more for a short period of time without causing significant hypertrophy. To do this, focus your training on short but intense sessions rather than long and less demanding sessions.
Focus on compound exercises
Focus on compound movements like squats, push-ups, and pull-ups that work multiple muscle groups simultaneously, effectively and evenly working the entire body. Plus, these exercises are known to promote strength development more than muscle growth itself.
Functional bodybuilding
Performing so-called “ functional ” exercises is a great way to continue your strength training without bulking up. These movements work your muscles in a more natural and complex way, often involving multiple muscle groups to perform a single movement.
Working in circuit training
Circuit training is a type of training that involves performing several exercises in succession without rest time or with very short breaks . This type of training allows you to raise your heart rate and work your muscles dynamically, while working on muscular and cardiovascular endurance to gain strength and power.
For example, we could create a circuit made up of:
- 10 Squats
- 10 Pumps
- 10 Pull-ups
- 10 Alternating Front Lunges (5 per leg)
- 10 Dips
We will try to repeat this circuit as many times as possible in 20 minutes , taking care to rest for a few seconds between each exercise if necessary.
Diet for bodybuilding without mass gain
Eat a balanced and sufficient diet
To be able to progress in bodybuilding without gaining mass, it is essential to have a balanced diet providing all the nutrients necessary for the body to function and muscle recovery. We will therefore ensure that we consume:
- Proteins (meat, fish, eggs, legumes) to maintain and develop muscle mass.
- Carbohydrates (pasta, rice, bread, fruit) to provide energy during workouts.
- Unsaturated lipids (olive oil, avocado, nuts) to ensure good hormonal and cardiovascular functioning.
- Fruits and vegetables to provide vitamins, minerals and fiber essential for overall health.
It is also important to be careful not to eat in excess of your daily energy needs, in order to avoid weight gain in the form of fat or muscle.
Do not consume unsuitable supplements
Finally, avoid consuming food supplements intended for bodybuilders and other sports looking for rapid mass gain. These products are often very rich in proteins, calories and nutrients that can promote muscle volume gain.
Some supplements can be helpful in meeting your goals without promoting mass gain. For example, opt for protein from natural foods rather than high-calorie powder supplements that stimulate muscle hypertrophy.
Don't neglect stretching
Finally, don't forget the importance of stretching exercises to maintain good joint mobility and thus prevent the risk of injury and pain during training. Incorporating regular stretching sessions can also help maintain a harmonious morphology by preserving a certain muscle tone without generating excessive volume.
Bodybuilding without mass gain: In summary
So, practicing bodybuilding without bulking up involves a combination of several strategies related to both your training and your diet. By applying these tips and paying attention to the signals your body sends you, you will be able to continue to effectively work on your strength and fitness while limiting the development of muscle volume.
