Search
Language
Building muscle current research-based approach
Table of Contents
1. Strength training is the key to hypertrophy
Muscle hypertrophy is the process of increasing and increasing the volume of muscle cells as a result of strength training. We can distinguish between sarcoplasmic and myofibrillar hypertrophies. The first causes muscle tissue to increase in volume due to the growth of sarcoplasts. It increases muscle volume, not necessarily building their strength. The second affects muscle protein volume, which significantly improves muscle strength and density. Regular strength training is a foundation that will allow you to build muscle.2. Low frequency range
These are repeats in the low range 15, using weights within 7590% of the maximum weight. This range affects strength maximization and functional hypertrophy (muscle growth improving their ability to generate strength and power) (G. T. Mangine et al. 2015). In this range, the most effective stimulating effects are the fast-curving muscle fibers (type II), which are responsible for strength and strength.3. Average frequency range
These are repeats in the mean range of 612, using weights within the range of 6575% of the maximum weight. This range affects muscle strength and mass building. The results of a review by V. M. Iversen et al. indicate that this range is optimal for muscle hypertrophy due to the balance between the activation of fast-curing and free-cured fibers (V.M. Iverssen and al. 2021).4. High frequency range
These are repetitions in a high range of 1520, using weights within 5065% of maximum weight. This range affects muscle strength. Using lighter weights with more repetitions leads to sarcoplasmic hypertrophy (increased muscle volume but without significant strength improvement), especially in the early stages of training. It also affects the strengthening of blood vessels in the muscles, resulting in better oxygen delivery and better metabolite removal.5. This is time under tension
This is the time when the muscles remain under tension during one series of exercises. This is an extremely important element in the process of building muscle mass (G. G. Haff, N. T. Triplett 2020). It is believed that increasing maximum strength requires tension under the appropriate load up to 20 seconds. For improving functional hypertrophy, the most appropriate time is 2040 seconds.6. It's a progressive overload
It's a basic principle of strength training. To get better results, you need to gradually increase the load, the amount of training, or the intensity of exercise, but the key is to plan the process properly. With the right stimuli, the muscles can grow and become stronger.7. The effect of body regeneration on the process of building muscle mass
Rest and regeneration of the body and nervous system are crucial in recovery after a hard workout. Proper body regeneration consists of sleep, proper nutrition and rest. Without rest and energy substrates the body will not be able to rebuild damaged muscle fibers during training. Research shows that an adult athlete should sleep 79 hours a day to improve their training adaptations.8. Nutrition is an extremely important aspect of muscle building
Excess muscle tissue requires a positive energy balance. It will allow energy substrates to be used to meet the increased demands of exercise, and it will also allow for the overbuilding of muscular tissue. Before the process of building muscle, it is important to take care of the fat level. Studies show that due to excess fat that causes chronic inflammation and decreased insulin sensitivity, muscle building can be hindered (T. A. Churchward-Venne 2020).9. Individual alignment of training plan and diet
Adapting the diet and training plan to the level of progress and skills is the foundation that will allow you to record continuous progress. Copying professional athletes' plans for a beginner passes the goal. Genes, level of development or lifestyle affect the body's pace of adaptation to exercise (C. Pickering, J. Kiely 2019). The key is consistency and perseverance in action. That is why it is worth paying attention to dietary preferences and individual needs when planning a meal.10. Summary
Building a muscular figure is a long and demanding process. Properly planned strength training, individually selected diet and regeneration allow you to accelerate and optimize this process. Understanding the individual needs of the body and systematic monitoring of progress are key. Hard work supported by knowledge will certainly help you build a dream figure.
