Gaining muscle mass is a complex system of weight training and nutrition. The goal is to keep your body in an anabolic state, which is building muscle. Increasing your growth hormone and testosterone will increase anabolism. Workouts should mainly be hypertrophy training, which is muscle growth. Anabolic steroids are used for these reasons but are not recommended for health. You must eat more calories than you're burning to gain muscle mass.
Hypertrophy training
Workouts must be a similar concept to how the professional body builders train. Training days should be about five days a week by training specific muscle groups each day. Repetitions are typically six to 12 for hypertrophy. Sets are usually three to four for each exercise with a total of at least 12 sets for each muscle group. Bodybuilders train two times a day, 20 sets per muscle group and 20 reps and higher with heavy weight because of the amount of supplements they intake. For most people this would be overtraining and would have the reverse effect of muscle building.
Exercises
Exercises should mainly be an exercise that will overload the body. Compound exercises that use two or more joints are better than a single joint movement. Military presses above your head will use more muscle fibers, growth hormone and testosterone than a bicep curl. The more the body is overloaded the better for muscle building. Exercise such as dead-lifts, squats, bench press and pull-ups are most efficient. Anytime your body is overloaded in a dangerous position will activate more muscle fibers. Squats and bench press can be dangerous and overload the muscles. Assisted muscles such as biceps, triceps and calves should be trained mainly to help the large muscles for the big exercises.
Growth Hormone
Growth hormone stimulates growth and cell reproduction. Hypertophy or muscle building workouts are mainly six to 12 reps of heavy weight with 0 to 60 second rest between sets. Growth hormone and lactic acid is produced during hypertrophy training. Lactic acid is the burning feeling in the muscles. Your muscles are not building during the workout, but when you are recovering from nutrition and sleep.
Testosterone
Testosterone is a hormone that mainly determines strength but is related to muscle growth. Testosterone is mainly produced during heavy or powerful sets of one to five reps with a longer rest of 2 to 5 minutes. This can produce muscle growth but not as much as GH. Testosterone workouts will activate many muscle fibers and help you lift more weight during your hypertrophy training of six to 12 reps leading to more muscle mass. A max bench press and a power clean are examples of testosterone.
Nutrition and Supplements
Anabolic steroids and growth hormones are used for muscle strength and growth. It can produce side effects such as hair loss. Muscle growth is possible with a smart and healthy diet. Eat foods with high-quality protein such as eggs, red meat, chicken and tuna. Eat carbohydrates to fuel the muscles and compliment the protein. Council with a dietician to find your metabolic rate and determine calories needed for muscle mass.
Member Comments