The first thing we want when we subscribe to a gym is to see fast results, but it influences a lot when the coach tells you “20 minutes of elliptical, 4 series of 10 repetitions to gain a lot of muscle mass”. In this way it discourages you from continuing, that’s why I write you the top 5 of why you can not succeed in the gym.
- They don’t care about you.
- You don’t know why you do that.
- You have no motivation.
- You want everything to be for now.
- You never see the result.
In this guide, I am going to demonstrate the procedure for you to be successful in how to gain muscle mass without magic pills, chemistry, secret formulas. All you need is a desire to learn how your body works and the motivation to apply what we will describe in this guide.
Kinanthropometry
It is the study of human shape, composition, and proportion, using body measurements. Its objective is to understand the movement of man in relation to exercise, development, performance, and nutrition.
Exercise speed
To have an optimal TUT (Time under tension), it has been established that the time in which the exercises are done is very important for hypertrophy.
For this we must know what movements are involved:
Good to have a good TUT for hypertrophy it is advisable to have 3 seconds in the eccentric phase without stopping at the end of the movement and in the concentric phase 1 second and hold 1 second. It applies to all press, rowing, bicep curls, etc.
Food and Supplements
Well, guys, I put myself in this point of view so that if you are mesomorphic and endomorphic you understand the most basic thing to gain muscle mass, unfortunately, we will pass this point very high since this topic could generate a course, therefore I will give you some very important parameters :
Eat better
The first thing I advise you is to consume more calories, but not “if I eat a lot and you want me to eat more”, no, not that, you have to make a table of what foods give so much protein, carbohydrates, lipids, etc. … Stipulate your diet very well, now, it is very important that you dose or change your diet since if you gain weight, obviously you will need a little more protein to avoid stagnation.
How do you divide your food
It is a very important key because it depends a lot on the above if you are that type of chic @ who gets bored or takes away his appetite if he sees a lot of food, simple, do not eat 4 times eat 6 or perhaps your diet is very high in Proteins and this generates that you no longer want more, because simple, lower the proteins a little and increase carbohydrates, or also if you have a high-fat diet, adjust it.
Supplements
Well, it is a very important point you must know your objective and study this aspect very well because if they don’t “sell you pure rubbish”, that’s right, I prefer to spend this money on food.
Types of hypertrophy
Experts describe hypertrophy with an increase in muscle size, and that is accompanied by an increase in the number of myofibrils called hypertrophy.
We have two types of hypertrophy in which one makes more hypertrophy but in the same way, the two are together and are described as:
Sarcomérica: It has an increase in contractile proteins, which are actin and myosin in the muscle, this implies that myofibrils increase in size. It is mostly used for increasing strength levels and is widely used by athletes. This is also known as functional hypertrophy.
Sacorplasmatic: This is the increase in muscle plasma, generating a large size, but it does not mean that it increases strength, this type of hypertrophy is more granted to bodybuilders and fitness.
Important variables for hypertrophy
Mechanical Tension
It is based on intensity, which is the% close to our RM (Maximum Repetition). There is also the duration of muscle tension (TuT time under tension).
According to Schoenfeld (2010), he describes us: “Mechanical tension disturbs the integrity of the skeletal musculature, both mechanically and chemically.” This means that it triggers a series of molecular and cellular responses in myofibrils.
Metabolic stress
The accumulation of metabolic (a product derived from metabolism) such as lactate, inorganic phosphorous and ions.
All this for what?
Very simple, with the above it produces muscle damage due to the two previous points, this causes the muscle fibers to break, which generates what we want, muscle fibers with more volume.
Muscle fibers
The truth is that we are in a genetic position of having a greater or lesser proportion of fast fibers, but in itself, the type of training can influence the proportion of type II fiber or white fibers and type I or red fibers. Type I have a greater ability to atrophy faster and more intensely.
Sets and Repetitions
Well, guys already defined the blocks and the level you are in, we will proceed to give you how to plan the series and the repetitions.
As we realize, in the series and repetitions plan the beginners do more repetitions, but also their loads are lower than the advanced ones, why this? Very simply, the CNS (central nervous system) of an advanced person is stimulated more with a% closer to his MRI, but the beginner if this load was generated could lead to overtraining and thus the training would be useless.
Studies based on hypertrophy show us that the range for good hypertrophy is 70% to 80% at MR, why is it different for beginners? Very simple, remember that the recovery of the beginner is much slower, also as previously discussed, everything is progressive and you should not put the same loads as an advanced one.
Muscles to work
Knowing the series and repetitions we are going to define which muscles to work. The first thing we must understand is that compound exercises are going to be our mainstay to have good hypertrophy. I will give you two types of division to work each muscle.
As you can see, they work 6 days a week, leaving Saturday to rest. Then remember that the sessions and repetitions are for multi-articulators eg: Monday flat press, I do the series and repetitions, then I put isolated exercises.
I like this training a lot, but you have to understand that when I talk about the upper body I have to do rowing and press, right? In this case, I do: Monday press and rowing, I do my sets and repetitions, then I do isolated exercises, powering the biceps and triceps.
Wednesday I make my training plan and when I do isolate I involve the shoulder, trapezius and forearm, the same with the leg, one day strong gluteal another quadriceps and gastrocnemius.
Why Rest is Important?
We all know that rest is one of the three most important pillars for muscle growth, but I want to dig a little deeper so that we can improve recovery in our muscle fibers.
Melatonin
It is a neurohormone secreted by the pineal gland in the brain and known as the hormone that produces sleep. It follows a circadian rhythm in such a way that its synthesis, from tryptophan ( essential amino acid ), and secretion will be stimulated by darkness.
Melatonin is related to the secretion of other neurotransmitters such as serotonin, producing improvements in mood. In fact, this could be demonstrated in studies in which depressed and bipolar disorder individuals had lower levels of melatonin (Beck-Friis et al., 1984).
In this way, we could also say that melatonin levels could be related to nutritional habits. Furthermore, decreases in melatonin levels were seen in people fasting or severe calorie restrictions. “
Yes, guys, that’s the thing, in functional hypertrophy training you will never do compound exercises; It is worth that what we want here is a huge and defined size in each muscle, and as we saw in the previous lesson we could not do squats since it would influence the gluteus and femoral muscles, but we could.
It is advisable to do 4 to 5 multi-fiber exercises for each muscle worked, literally more than 200 repetitions per muscle.
Conclusion
Exercising is synonymous with health since to have a healthy body it is necessary to exercise daily. Exercises should always be carried out maintaining adequate nutrition and appropriate life rhythms such as good night’s rest and not having vices such as cigarettes, alcohol, and drugs.
The exercises that can be performed are very varied and depend on what you want to achieve, if we want to have an athletic body we must do exercises that require greater effort and caloric expenditure in order to define the different muscle groups. If, on the other hand, we are in search of health maintenance exercises, with which we do not develop muscles, yoga is a good option.
Women are an important group of people who require healthy exercise and who are not very forced to adapt their bodies to the new weight they carry on their belly. Likewise, postpartum exercises are also ideal if once you have given birth you want to recover your figure as if you had never been pregnant.
Adults are another group of people who require maintenance exercises that are not forced in order to maintain a movement capacity that is not greatly reduced by the aging process.
