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Building muscle current research-based approach
Table of Contents
1. Strength training is the key to hypertrophy
The first causes muscle tissue to increase in volume due to the growth of sarcoplasma, while the second affects the volume of chicken proteins, which results in a significant improvement in muscle strength and density. Its effectiveness is influenced by many factors such as the frequency of repetition, the pace of exercise, the choice of load and the progression of weight. Muscle hypertrophy is a process that involves the growth and increase of muscle cells as a result of strength training. This increases muscle volume, not necessarily building their strength. Regular strength training is a foundation that will allow me to build muscle.2. Low frequency range
According to studies conducted by G.G. Tripletta, training with weights in excess of 75% of RM1 is most effective in stimulating muscle strength growth (G. G. Triplett 2020). This range affects the maximization of strength and functional hypertrophy (muscle growth improving their ability to generate strength and power) (g.T. This range is mainly activated by fast-acting muscle fibers (type II), which are responsible for strength and strength.3. Average frequency range
The results of the review conducted by V.M. Iversen et al. 2021 show that this range affects muscle strength and mass building. Iversena et al indicate that it is optimal for muscle hypertrophy due to the balance between the activation of fast and slow-acting fibres (V.M.) These are repeats in the mean range of 612, using weights within 6575% of the maximum weight.4. High frequency range
The use of lighter weights with a higher number of repetitions leads to sarcoplasmic hypertrophy (increased muscle volume but without significant strength improvement), especially in the early stages of training. These are repetitions in a high range of 1520, using weights within 5065% of the maximum weight. It also affects the strengthening of blood vessels in the muscles, resulting in better oxygen supply and more efficient metabolite removal.5. This is time under tension
Haff, N.T. It is believed that maximal strength enhancement requires stress under an appropriate load of up to 20 seconds, whereas the 4070 second time affects non-functional hypertrophy. Schoenfeld, D. Krieger 2015). This is an extremely important element in the muscle mass-building process (G.G. Triplett 2020).6. It's a progressive overload
However, the key is to plan this process properly, which is a basic principle of strength training. With the right stimuli, the muscles can grow and become stronger. To get better results, it is necessary to gradually increase the load, the amount of training, or the intensity of exercise.7. The effect of body regeneration on the process of building muscle mass
Without rest and the supply of energy substrates, the body will not be able to rebuild damaged muscle fibers during training. Adequate amount of sleep will affect the regeneration of muscles and nervous system (H.H.K. Rest and body and nerve system regeneration is key in recovery after heavy training. Research shows that an adult athlete should sleep 79 hours per night to improve their training adaptations. Fullagar et al. 2015).8. Nutrition is an extremely important aspect of muscle building
It is recommended that protein intake in the diet be 1525%, i.e. 0.82.2 g/kg of body weight. A good quality source of this ingredient such as meat, fish, fibre or fat intake should be selected. Fat intake is in the range of 1535%. Muscle intake requires a positive energy balance. Studies show that, due to the fat content of the body, which increases inflammatory tissue and the sensitivity to other ingredients, muscle intake can be improved (e.g. by reducing the amount of insulin in the body during the day, and by increasing the body's ability to absorb nutrients and other nutrients).9. Individual alignment of training plan and diet
Genes, level of progress, or lifestyle affect the body's pace of adaptation to exercise (C. Kiely 2019). That's why when planning a meal plan, it's worth paying attention to nutritional preferences and individual needs. It's also worth using a training diary that makes it easy to record progress and monitor your workouts (A.A. Ftischen 2014). Copying professional athletes' plans for a beginner goes beyond Pickering's goal, J. The key is progress and perseverance in action.
