Over the next several months we will be releasing a series of blog posts that focus on different fitness objectives/goals we commonly hear from our clients. With the roll out of GluteFit this week we thought it’d be appropriate to start out with muscular hypertrophy- an increase in muscle mass.
In order to increase muscle mass you must be able to build and store new proteins faster than your body breaks down old proteins. Below we’ve outline some tips on how to do that, remember the information below is generalized, an array of different physical factors can influence your results.
• If you’re moderately new to working out progressively adding weight to your total body strength training regimen will be intense enough to increase protein synthesis. However more experienced lifters may benefit from splitting up muscle groups into different training sessions (i.e. exhausting lower body in one workout and swapping to upper body the next.)
• Build the most muscle in the quickest fashion by focusing on the larger muscle groups, like the chest, back, and legs. Incorporate squats, deadlifts, pullups, bent-over rows, bench presses and dips into your workout.
• Ensure adequate rest between workouts, muscle is built by the body during periods of recovery, an intense work-out can increase protein synthesis for up to 48 hours immediately after your exercise session
• Focus on intensity rather than duration, a training session shouldn’t have to drag on for longer than an hour
• Ensure your work-outs are progressive by continually increasing weight lifted
• Sustain a calorie surplus, there are numerous online calculators you can use to approximate the amount of calories you should be eating in order to gain muscle mass. Work with a Nutritionist or Personal Trainer for the most accurate nutritional plan.
• Aim for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day*
• Consume 20 grams of protein within an hour post training (60-30 mins), preferably in liquid form
Sample Work-out Plan for Muscular Hypertrophy at Elite Performance
Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.
Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.
*Study in the Journal of Applied Physiology.