When training to build muscle mass, or to achieve muscular hypertrophy, a variety of strategies can be used to make your goals easier to achieve. The key is knowing what these strategies are and how to incorporate them properly into your regular training routine. The basis of these strategies revolve around key principles of exercise physiology and training protocols.
Protein Intake
When trying to increase your overall muscle mass, one key component is your dietary protein intake. Protein is responsible for building and maintaining muscle within the body because it is made up of amino acids. According to the National Strength and Conditioning Association, or the NSCA, the recommended intake of dietary protein is 0.8 grams of protein per kilogram of body weight. Individuals who are strength training to achieve muscular hypertrophy, the NSCA further states, need additional protein to achieve their goals. Generally, these athletes need between 1.5 and 2.0 grams of protein per kilogram of body weight to, as the NSCA states, ensure adequate dietary protein intake.
Exercise Selection
When training to achieve muscular hypertrophy, or the increase of muscle mass, your choice of exercises has a definite impact on your success. Although all exercises can have an impact on your training, certain exercises can be more beneficial than others. According to Allen Hedrick, in the June 1995 issue of the NSCA's "Strength and Conditioning Journal," you should use exercises that are complex in their nature. In other words, these exercises should use more than one active joint to be performed properly. In addition, these exercises should, as Hedrick puts it, involve large sections of muscle mass. Hedrick suggests exercises, such as the squat, front squat, bench press, and power clean.
Routine Repetitions
The way you set up your workout program can yield different results, depending on how you set up the number of repetitions per set you use. Different repetition schemes can result in different effects on muscular adaptations. Brad Schoenfeld states in the December 2000 issue of the NSCA's "Strength and Conditioning Journal" that when selecting repetition schemes to achieve muscular hypertrophy effectively, a moderate-repetition scheme, such as eight to 10 repetitions per set, is the best choice, based on established principles of exercise physiology. Additionally, he says that other repetition schemes, such as the low-repetition and high-repetition ones, are contrary to established principles of exercise physiology when it comes to achieving muscular hypertrophy.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "NSCA's Strength and Conditioning Journal"; Training for Hypertrophy; Allen Hedrick, MA, CSCS; June 1995
- "NSCA's Strength and Conditioning Journal"; Repetitions and Muscle Hypertrophy; Brad Schoenfeld, CSCS; December 2000
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