Bodybuilding is often associated with an increase in muscle volume or "mass gain". However, there are some enthusiasts who wish to develop their strength and endurance without necessarily gaining mass. In this article, we'll look at how to build muscle without gaining mass by adapting your training and diet.
Understanding the basic principles of bodybuilding
To get off to a good start, it's essential to understand the basic mechanisms involved in weight training. Resistance exercise, such as weight training, stresses your muscle fibres and causes micro-trauma to them. The healing and repair process then leads to 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's the relative level of difficulty your body experiences in lifting a given load. The higher the intensity, the greater the demand on muscle fibres.
Training volume
Training volume is the total number of sets and repetitions performed in a session. This is one of the most important factors in stimulating long-term muscle growth.
Objectives of bodybuilding without weight gain
There are two main objectives in building muscle without gaining mass:
- Build strength without increasing muscle size
- Improve endurance to perform better in other sporting activities
This approach strengthens joints, improves posture, reduces back pain and, of course, lightly sculpts the body.
Choice of exercises
Give priority to multi-joint exercises
When you want to build muscle without gaining mass, polyarticular exercises are preferable to isolation exercises. This technique calls on several muscle groups at the same time, promoting harmonious body development and rapid progress in terms of strength. These exercises include :
- Squats
- Front slots
- The pumps
- Pull-ups
- Dips
- Bench press
It's important, however, to vary the exercises to avoid monotony and to work all the muscles in the body. You can incorporate isolation movements(bicep curls, tricep extensions) into your program, but be careful not to overdo them.
Encourage body-weight or light-weight work
To prevent excessive mass gain, opt for bodyweight or light-weight training. This will enable you to work your muscles without generating significant mechanical stress on the muscle fibres, thus limiting hypertrophy (increase in muscle volume).
You can progress by adding repetitions, reducing recovery times between sets or multiplying the angles of work to stimulate the muscles in different ways.
Adapt your training program to avoid weight gain
Now that you understand the basics, let's take a look at how to adapt your training program to your specific objectives, i.e. bodybuilding without mass gain.
Reduce volume and increase intensity
The first tip for avoiding excessive weight gain is to reduce training volume while increasing intensity. In this way, you'll be able to put more strain on your muscles over a short period of time without causing significant hypertrophy. To achieve this, focus your training on short, intense sessions rather than long, less strenuous ones.
Focus on compound exercises
Favour compound movements such as squats, push-ups and pull-ups, which call on several muscle groups simultaneously, enabling you to work the whole body effectively and evenly. What's more, these exercises are known to promote strength development rather than muscle growth per se.
Functional training
Performing so-called "functional " exercises is an excellent way of continuing to build muscle without gaining mass. These movements call on your muscles in a more natural and complex way, often involving several muscle groups to perform a single movement.
Circuit-training
Circuit training is a type of training that consists of a series of exercises with no or very short rest periods. This type of training raises your heart rate and dynamically stimulates your muscles, while building muscular and cardiovascular endurance for greater strength and power.
For example, a circuit consisting of :
- 10 squats
- 10 pumps
- 10 pull-ups
- 10 alternating forward lunges (5 per leg)
- 10 dips
We aim 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 weight gain
Eat a balanced and sufficient diet
To progress in bodybuilding without gaining mass, it's essential to have a balanced diet providing all the nutrients needed for body function and muscle recovery. You should therefore take care to consume :
- Proteins (meat, fish, eggs, legumes) to maintain and build muscle mass;
- Carbohydrates (pasta, rice, bread, fruit) to provide energy during training sessions;
- Unsaturated fats (olive oil, avocado, walnuts) to ensure proper hormonal and cardiovascular function;
- Fruits and vegetables to provide vitamins, minerals and fiber essential to overall health.
It's also important not to overeat in relation to your daily energy requirements, to avoid gaining weight in the form of fat or muscle.
Do not consume unsuitable supplements
Lastly, avoid consuming dietary supplements designed for bodybuilders and other sports looking to build mass quickly. These products are often very rich in protein, calories and nutrients which can lead to an increase in muscle volume.
Some dietary supplements can be useful in meeting your goals without promoting mass gain. For example, opt for proteins derived from natural foods rather than calorie-rich, muscle-building powder supplements.
Don't neglect stretching
Finally, don't forget the importance of stretching exercises to maintain good joint mobility and prevent the risk of injury and pain during training. Incorporating regular stretching sessions can also help maintain a harmonious body shape by preserving a certain muscle tone without generating excessive volume.
Musculation without weight gain: summary
So, to build muscle without gaining mass, you need to combine a number of strategies relating to both your training and your diet. By applying these tips and being attentive to the signals your body sends you, you can continue to work effectively on your strength and fitness while limiting the development of muscle volume.
