Energizing Your Muscle-Building Journey: The Maingaining Approach for Women

For women aspiring to build muscle without the excess body fat that often comes with traditional bulking and cutting strategies, navigating dietary needs can be quite challenging. The conventional approach of bulking—consuming more calories to gain muscle—and then cutting—reducing calorie intake to lose any excess fat—can feel extreme. This is where the concept of ‘maingaining’ can offer a more balanced solution.

Understanding Maingaining

Maingaining represents a moderate nutritional strategy that emphasizes gradual muscle gain while keeping fat accumulation to a minimum. It serves as a sustainable alternative for individuals who wish to enhance their strength and physique through manageable dietary alterations. “Maingaining allows for an increase in muscle mass or lean muscle without significant weight gain, which is a goal for many,” explains Jason Machowsky, RD, CSCS, a board-certified sports dietitian and exercise physiologist.

Are you interested in exploring whether maingaining is the right fit for you? Below, we delve into how this method works, who can benefit from it, and practical steps to begin your journey.

How Maingaining Works

Maingaining focuses on creating a slight caloric surplus—approximately 5%—to support muscle growth without excessive fat gain. This concept is backed by recent research published in Sports Medicine-Open, which involved a study group of 21 participants (two women and 19 men). The three fundamental pillars of this approach include consuming adequate total calories to encourage muscle gains, prioritizing protein intake, and maintaining dedication to strength training, according to Machowsky.

In the study, participants were divided into three groups to observe different caloric impacts on muscle growth and strength development among regular weightlifters. Over eight weeks, one group consumed 15% more calories than they burned, another consumed 5% more, and the last group consumed enough to merely maintain their weight. Findings indicated that while the first group saw increased overall mass, muscle strength and thickness showed no significant difference compared to the group with a 5% surplus. The results suggest that a moderate caloric surplus could be just as effective for muscle gain as a larger one.

It is crucial to recognize that the study was limited in size and concentrated on individuals who were already experienced in weightlifting. Additional research is necessary to fully understand the effectiveness of maingaining for women compared to traditional bulking methods.

In contrast to traditional bulking, which often entails substantial daily calorie surpluses (up to 20%), maingaining emphasizes a steady and gradual approach. This method is particularly appealing to those looking to avoid drastic weight fluctuations while still progressing in muscle development. Machowsky offers an analogy: “It’s similar to driving; you can speed past your destination and double back, or take it slow and arrive carefully.”

“Your body doesn’t require a large daily surplus of calories to facilitate muscle growth,” he adds, “but it does need a consistent, albeit small, surplus.” In essence, maingaining strikes a balance by allowing you to consume enough to promote muscle growth without the added weight you’ll later need to shed.

Does Maingaining Work for Women?

The concise answer is yes, but with qualifications. In the bodybuilding realm, the traditional bulking and cutting cycle is often prioritized; however, many trainers and researchers like Machowsky propose that maingaining is a simpler, more sustainable approach for women strength training recreationally, enabling gradual muscle toning without major modifications to their dietary habits.

An effective aspect of maingaining is its emphasis on consistency. Staying close to your maintenance calorie level minimizes the fluctuations associated with bulking and cutting, helping women sidestep common challenges like yo-yo dieting or the exhaustion from restrictive eating regimes, according to Machowsky.

However, individual characteristics such as training history and commitment to tracking calories and macronutrients can affect your success with maingaining. “The approach’s effectiveness relies on individual responses and consistent eating and training habits,” advises Machowsky. Maingaining is most beneficial for women who have established a solid strength training routine that includes a minimum of three weekly sessions targeting each muscle group at least twice and prioritizing progressive overload.

How to Start Maingaining for Lean Muscle Gains

1. Calculate Your Maintenance Calories

First, determine the number of calories required to maintain your current weight. Utilize an online calculator, such as the National Institute of Health’s Body Weight Planner, which incorporates your present weight, activity levels, and goals to ascertain how many calories are necessary for your target timeline. Following this, add a minor surplus of about 5% to begin your muscle-building process. For personalized insight, consider consulting a registered dietitian.

For instance, if you weigh 68 kg and typically consume around 2,000 calories daily, you would increase that by a mere 100 calories. “It’s a subtle increment,” emphasizes Machowsky.

2. Optimize Your Macronutrients, Especially Protein

Next, assess your protein intake, which is crucial for muscle development. Machowsky recommends aiming for approximately 0.8 to 1 gram of protein per pound of body weight, equating to about 1.8 to 2.2 grams per kilogram. For the 68 kg example, that translates to roughly 120 to 150 grams of protein each day.

Utilize a macro-tracking app like MyFitnessPal or Lose It! to log meals and track protein intake, ensuring you’re meeting your goals. If you’re already consuming sufficient protein, the additional 5% of calories can come from diverse food sources like carbs and healthy fats. However, if your protein intake is lacking, ensure those extra calories come from protein-rich foods to provide the essential nutrients for muscle synthesis.

3. Engage in Muscle-Focused Training

Maingaining relies heavily on consistent and strategic strength training. “Consuming more calories without corresponding training leads to fat storage,” warns Machowsky. For effective muscle hypertrophy, prioritize the following training principles:

• Progressive Overload: Gradually increase the weight or intensity of your workouts. If you find lifting a certain weight is becoming easier, it’s time to up the challenge to facilitate muscle growth.
• Full-Body Engagement: Ensure that all major muscle groups are engaged at least twice weekly through compound movements like squats, deadlifts, and push-ups to maximize muscle utilization from your diet.
• Recovery is Key: Rest days and quality sleep (around seven to eight hours per night) are essential for muscle recovery and growth. Incorporate one to two rest days weekly with light activities like walking or stretching.

4. Commit to Steady Progress

While maingaining may not yield rapid muscle gains compared to bulking, it ensures a more consistent physique without unnecessary fat gain. Machowsky describes this process as “threading the needle,” where you must find the right balance between surplus and underconsumption. Approach this method with patience as it favors slow but sustainable progress, and celebrate the small victories such as increased strength and enhanced muscle definition over time.

Is Maingaining Right for You?

Maingaining appeals predominantly to individuals with average body compositions or those who have experienced being overweight and wish to build muscle without added fat. It suits those who are comfortable with a slower progression while steering clear of fat gain. Maingaining is ideal for women who:

• Desire to increase muscle without unnecessary fat gain.
• Prefer to avoid the traditional bulking and cutting cycles.
• Are committed to consistency in nutrition and strength training.

However, if you are an experienced lifter with considerable muscle mass, a mere 5% increase in calories may not suffice to achieve noticeable results versus a newcomer. Genetics may also influence effectiveness; some individuals thrive on slight calorie surpluses, while others, termed ‘hard gainers,’ might require more significant increases to see results.

Ultimately, whether maingaining aligns with your objectives depends on your personal goals. If you are open to gaining some fat with muscle, traditional bulking may suit you better. Conversely, for those intent on avoiding fat accumulation and preferring a slow and steady strategy, maingaining offers a compelling option. Just remember that your individual response, training regimen, and meticulous tracking of caloric and protein intake are pivotal to its success.

For tailored guidance on establishing a maingaining plan, seeking assistance from a dietitian or certified personal trainer can be beneficial. Keep in mind, slow progress is still progress, and in muscle building, consistency remains vital.

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