This article focuses on a part of Fitness, such as muscle growth and development (hypertrophy). The training to increase protein synthesis at the muscular level and thus lead to the development of the musculature will vary according to the experience of the person and the phase of preparation in which they are, in addition there are various specific training methods to work hypertrophy, But the general guidelines for developing muscle mass are:
3 - 4 sessions a week.
6 - 8 exercises.
3 - 6 series of each exercise.
8 - 12 repetitions.
60 ’’ - 90 ’’ rest between series and series.
In addition, it is important to perform exercises that involve several muscle groups (for example: dominated) instead of exercises that involve a single muscle group (for example: bicep curl). Paying attention and controlling the eccentric phase of the exercise, since working correctly this phase makes it easier to gain more muscle mass, for example: in a bench press, the eccentric phase corresponds to the descent of the bar. And, the range of motion should be wide to have better results.
Also, remember that every 2 months approximately you have to give new stimuli to the muscle to continue evolving and, therefore, it is necessary to change the exercises and / or the training method.
Carrying out a diet adapted to the physical characteristics and activity of the person, varied and balanced will maximize the adaptations produced by physical exercise, that is, the results and physical performance will be better.
The caloric intake will have to have an extra contribution of between 400 and 500 kcal per day to promote protein synthesis and increase muscle mass.
It is essential to make a high intake of carbohydrates (cereals, bread, potatoes, legumes, fruits, vegetables ...), as this increases protein retention and promotes protein balance, thus preventing proteins from being used as way of obtaining energy. In women, this consumption of carbohydrates should be greater than 4 g / kg of weight and in men more than 6 g / kg of weight and day. Ingesting this nutrient, before, during and after exercise, reduces the use of protein to generate energy, because having muscle glycogen stores at a correct level, inhibits muscle catabolism, that is, the destruction of muscle mass.
