• November 25, 2019
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How much to train to gain muscle?

Muscle growth is an extremely complex process, discover how much training is necessary to achieve muscle mass growth.

How much training is necessary to achieve muscle mass growth? Finding a good enough answer to this question is how to look for the holy grail in the world of fitness, and that is that muscle growth is an extremely complex process involving a long list of factors that can range from the number of repetitions and lifted weights, up to other biological and physiological aspects that depend on each person.

Not surprisingly, science has shown great interest in answering these types of questions, achieving much more significant advances than the empirical knowledge itself, thus allowing to achieve much more optimal results, especially for those who dedicate themselves professionally to body-building.

However, in order not to make the story long or raise false illusions it is important to keep in mind that despite the great advances, science is not yet able to find the definitive method that guarantees a constant and remarkable growth, so to speak of figures It is nothing more than a symbolic representation to have a rough idea about the progress that can be achieved with weight training.

At this point it is also important to clarify that in a subject as sensitive as lean mass gain, it is not only important how much weight you are able to lift , nor the number of repetitions to be carried out in each Mass M1x Reviews series. Of course, it is essential, but we could say, it’s not about that, since food plays a much more important role in the process. Lifting 100 kilograms in bench press may not mean anything if you do not eat properly, respecting the amount of protein, fat and carbohydrates, as well as vitamins and minerals that the body requires for various aspects: function properly in the routine (performance) and recover satisfactorily to regenerate muscle fibers and at the same time, allow their growth. For this last point, rest is also essential.

The irony of this particular issue is that once you start talking about nutrition, it takes on greater prominence, because it should be taken into account that the muscles do not grow during training , but rather during rest, and do not precisely refers to the pauses made between sets to recover breath, but to night dreams that must be at least about 8 hours to ensure the proper recovery of muscle fibers. Although it sounds far-fetched, it is better not to train on the holidays, because in this way the body is deprived of rest, which could mean an overexertion that would result in more serious problems such as excessive fatigue or even developing what is known as overtraining .

However, to avoid confusion, it must be clarified at once that while food and rest are very important, this does not mean that you should pay less attention to training if you want to build muscle. Although it is possible to quantify the importance of these three factors in relation to lean mass gain (we could say that 70% of the results achieved are directly influenced by nutrition), the three depend on each other to achieve fully optimal progress. Hence the idea of ​​not training on holidays or undergoing a diet every day.

Some years ago, Swedish researchers joined the initiative to find the maximum optimization of training, by studying the effects caused by the frequency, intensity, volume and modality of strength training in relation to the size of muscle mass. From there, some conclusions could be obtained such as:

  • The increase in muscle mass is more significant when working with loads that exceed 60% of the 1RM (maximum repetition).
  • Between 3 and 4 workouts should be done per week.
  • Lean mass increases when performing exercises that involve concentric and eccentric contractions at the same time.

All these aspects seem very logical today, but in their time they were very important to revolutionize fitness guidelines that were far from what they are today. In summary, all these points proved to be the most effective in achieving more effective objectives.

Negative repetitions

However, it should be borne in mind again that these numbers or recommendations are mere symbolic representations, because by pointing out, here aspects such as genetics are influenced, based on secondary factors such as age, weight, height, gender, somatic type, etc. For that reason, it is that these statements should be taken more as a reference than sacred writings carved in stone.

Again, this is ironic, because despite all the science behind the world of fitness, at the time of practice, everything is summed up to the empirical knowledge, because the most optimal results will be achieved through the test and repeat method until reaching the point of balance Mass M1x of the body. It is not that science is unable to determine the rate of muscle growth, but that the body is so wonderful and at the same time complex, that it is impossible to adopt “official measures” that work for the entire population.

If you have been training in the gym for a long time and have not yet found significant changes , it is likely that you are doing something wrong, be it the lack of food, rest or poor execution of the exercises, although in some cases, it is simply due to the poor genetic disposition to develop more bulky muscles.