Problematic fitness routines can waste time and limit desired muscle growth. For example, inadequate lifting loads, protein intake or hormone levels can block hypertrophy, or increased muscle size. Fortunately, you can put your routine back on track with corrective action against training errors. Understanding exercise guidelines for muscular hypertrophy minimizes confusion and expedites results.
Possible Exercise Mistakes
Hypertrophy requires a minimum of two resistance training sessions per week. Exercise variables -- such as lifting load, number of repetitions and rest between sets -- target specific fitness outcomes. According to the book "Advanced Fitness Assessment and Exercise Prescription" by Vivian H. Heyward, a successful muscle-building program includes lifting loads of 70 to 85 percent of your maximal ability, eight to 12 repetitions per exercise and one to two minutes of rest between sets. Additionally, performing an exercise for each major muscle group promotes a symmetrical appearance and balanced strength.
Dietary Influences
Your body builds muscle with all 20 amino acids found in protein. While nonessential amino acids synthesize internally, eight essential amino acids must come from dietary sources. Generally, active individuals require a daily protein intake of 1.5 to 2 g per kilogram of body weight, as recommended by Heyward. Muscle growth cannot occur with extremely low-calorie diets. Therefore, you can sabotage muscle gain with an inadequate diet.
Hormone Concerns
Catabolic or muscle-building hormones, such as testosterone and growth hormone, vary among individuals. For instance, a typical male possess greater levels than a typical female. Additionally, hormone levels vary among members of the same sex -- providing a muscle-building advantage to some and a disadvantage to others. High levels of the stress hormone, cortisol, can cause breakdown of your existing muscle mass and hinder growth.
Age Factors
All muscle comprises a genetically determined ratio of fast-twitch and slow-twitch fibers. Although both fibers can hypertrophy, fast-twitch fibers grow larger and more quickly. With age, growth-prone fast-twitch fibers decrease at a faster rate than slow-twitch fibers -- decreasing your potential for muscle growth. Also, catabolic hormone levels decrease with age. However, you can benefit from resistance training regardless of age, previous activity level or sex.
Impact of Muscle Fibers
At all ages, individuals with greater ratios of fast-twitch muscle fibers can build muscle faster and to a greater extent than similar individuals with fewer fast-twitch fibers. You may be genetically predisposed for less muscle growth. Unfortunately, you cannot alter the number of fast-twitch muscle fibers you have, but you can design an appropriate resistance training program and target your existing muscle mass. As always, consult a doctor before beginning an exercise program.
References
- "Advanced Fitness Assessment and Exercise Prescription"; Vivian H. Heyward; 2006
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- Ask Dr. Len Kravitz: The Mystery of Skeletal Muscle Hypertrophy
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