Training to gain MASS CONSTRUCTION
Anyone, regardless of their starting point, can perform training with a muscle hypertrophy goal, the key is to find the appropriate routine for each case. For example, here you can take a test to detect your current level and download a muscle-building routine depending on your results. The fact of working following a marked routine also ensures that your workouts are going to be well organized, that you do not obviate any muscle group, and do not forget to perform a part of cardio, which although you may not believe it is also necessary to help gain mass. muscular, as long as you leave it for the end of the session.
You should also know the main factors that cause an increase in muscle mass: Mechanical stress: This is mainly determined by intensity (weight) and working time (series duration). Muscle damage: Strength training creates a tension that overloads the functional limits of the muscle fiber, causing muscle damage (soreness) and inflammatory response, which enhances the release of various growth factors to promote recovery. Metabolic stress: It depends on the anaerobic system and the aerobic-anaerobic intensity during the sessions, for example doing circuits or super series, lowering the pH level and causing the degradation of the muscle fiber (Schoenfeld B., 2011). The most used and effective way is when we develop multiple sets with moderate loads (6-12 reps, 65-85% 1RM) and rest periods (60 seconds), this helps create the greatest increase in testosterone and growth hormone (Schoenfeld BJ, 2021). The diet you follow will make a difference The combination of specific training to gain muscle and a diet adapted to that exercise is essential to achieve your goals. We insist on the need to personalize the diet for each person. A 25-year-old woman who weighs 65 kilos should not eat the same as a 35-year-old man who weighs 74 kilos. In addition, the amount of protein, carbohydrates, and fat will vary depending on several factors: your training routine, your weight, height, goals, your schedules, etc.