Principles of building muscle mass
Increase in muscle mass participation in the overall structure of the body can be of advantage in many sports competitions. Among other things, muscle mass contributes to the enhancement of power in athletes practicing strength sports (weightlifting) and to achieving greater stability and resisting the opponent’s force in sports such as hockey, rugby or certain combat sports. In bodybuilding and fitness, on the other hand, proper musculature is one of the main elements of the competition.
Hypertrophy of muscle fibres is induced by targeted workout and proper diet.
The principal nutritional strategy should focus on:
- increasing the consumption of dietary protein as a building block material for the synthesis of contractile proteins and enzymes
- increasing the delivery of energy (mainly carbohydrates) for the proper course of the anabolic processes
- provision of adequate quantities of compounds regulating the energy and anabolic metabolism (vitamins and minerals)
- increasing the delivery of substances responsible for protein synthesis (physiological anabolic activators)
- prevention of muscle catabolism processes (physiological anti-catabolic activators)
GENERAL CHARACTERISTICS OF STRENGTH TRAINING AIMED AT DEVELOPING MUSCLE MASS
| WORKOUT TIME [IN MIN] |
60-90 |
| TOTAL NUMBER OF EXERCISES |
5-7 |
| NUMBER OF SERIES IN EACH EXERCISE |
3-4 |
| NUMBER OF REPEATS IN A SERIES |
6-12 |
| RESTS BETWEEN SERIES [IN MIN] |
2-2,5 |
| PRECISION WORKOUT METHOD |
WITH MUSCLE TENSION CONTROL |
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