Weightlifting programs to gain muscle mass use short, intense bursts of stress on your muscles to target muscle fibers that have the most potential for growth. These programs use exercises that mimic natural body movements and target multiple muscle groups to stimulate the most amount of muscular growth. Successful weightlifting programs to gain muscle mass also depend on getting enough time and nutrients to replenish energy stores, repair damaged tissue and build more muscle mass.
Compound Exercises
Compound exercises help you gain muscle mass by recruiting the most amount of muscle tissue possible. Compound exercises are strength exercises that require multiple joint movements. Weightlifting programs to gain muscle mass may include upper-body pushing exercises such as the bench press or military press. Upper-body pulling exercises that recruit a dozen or more muscles include front lat pulldowns and seated rows. Squats, leg presses and straight leg dead lifts are compound lower body exercises that help you gain muscle mass in your legs and lower back.
Exercise Sets and Reps
Heavy weightlifting and low repetitions stimulate the most muscular growth. You may perform four to six repetitions per exercise set to gain muscle mass. The National Federation of Personal Trainers recommends six to eight sets for chest exercises, and eight to 10 sets for your back and quadriceps. You may also perform four to six sets for your shoulders, biceps and triceps. Smaller muscles, such as your trapezius, hamstrings and calves may only require three to four sets.
Frequency and Recovery
Weightlifting programs to gain muscle must integrate adequate rest, because muscle growth occurs only during your post-workout recovery. A program should allow your muscles enough rest by dividing a full-body workout into three days. This ensures that each muscle group gets at least two days rest. Day 1 may target your chest and back. Shoulders, biceps and triceps may occupy day 2; then quadriceps, hamstrings and trapezius exercises on the third day.
Nutrients
Weightlifting programs to gain muscle mass may require consuming 500 more calories per day than the amount required to maintain your weight. Calculate the number of calories you need to maintain your weight by adding your resting metabolic rate to the number of calories you burn during physical activity and exercise. Your program may require that you ingest protein for around 15 percent of you daily calories. Protein supports muscular growth, because your body uses it to build, maintain and repair muscle tissues. Carbohydrates may occupy around 60 percent of your daily calories because they replenish energy to your muscles and let your body conserve protein to build more muscle. Your program may require getting around 25 percent of you daily calories from dietary fat, because your body uses fat for energy after 20 minutes of exercise.
References
- National Federation of Professional Trainers: Personal Fitness Trainer Manual
- ExRx.net: Protein
- ExRx.net: Carbohydrates
- Bodybuilding.com: 5 Nutrition Secrets For Gaining Lean Muscle Fast!
- National Federation of Professional Trainers: Weight Trainer Specialist Manual
- Bodybuilding.com: Compound Exercises Bring Compound Results
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