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In the following article we are going to describe a series of steps to follow or factors to take into account when gaining muscle mass and if our main objective is to optimize to the maximum this muscle gain.
First of all, we are going to focus on factors that will directly influence strength training and that are necessary to know very thoroughly in order to favor the results that we can obtain through strength training. To design a strength training program we must take into account the main variables of the training, to maximize its effect we must manipulate them properly. We can highlight among these variables the volume, intensity and frequency of training.
1.Volume: This is one of the most important variables to take into account to optimize our strength training. Several hypertrophy and muscular strength guides advise a low volume for novice and intermediate individuals between 1-3 sets per muscle and for more advanced individuals between 3-6 sets per muscle. Between 2-3 sets are associated with an increase of approximately 40% in hypertrophy and strength.
2. Frequency: By frequency we refer to the number of training sessions performed per muscle group over the course of a week. Scientific evidence has shown that in poorly trained individuals a training frequency of 1 session per week compared to 2 sessions per week induced similar results in terms of strength and hypertrophy. Other studies that focused on well.trained individuals compared a frequency of one session per week compared to a frequency of 5 sessions per week. Showing that higher frequencies promoted greater hypertrophy. So depending on the individual level the optimal frequency to achieve the best results in hypertrophy would be between 1-4 training sessions per week..
3. Intensity: In terms of intensity, it refers to the loads used in training and the effort that these will subject our nervous and muscular system. In order to optimize the stimulation of hypertrophy, a minimum intensity will be necessary. Studies affirm that the minimum intensity would be 65% of the 1RM or higher. Although there are other studies that training with low loads (30-60% of 1RM) produces a similar hypertrophy to training with moderate or high loads /more than 60% of 1RM). Therefore, the most appropriate thing to do is to adapt the intensity depending on the individual level and sporting objectives. The need to reach failure in order to promote greater hypertrophy is often heard, but this is a mistake since training with high loads produces significant muscle mass growth when 3-4 repetitions are left in reserve. In summary, to improve and promote hypertrophy we must combine different intensities (moderate and high).
Secondly, apart from training, another aspect to take into account when you want to increase your muscle mass is nutrition, an essential factor to promote better performance, recovery and muscle hypertrophy.
4. Protein intake: An adequate combination of protein intake and strength training is the most efficient strategy to promote hypertrophy. Muscle mass will be regulated mainly by the so-called net protein balance, the difference between protein synthesis and protein degradation. If there is a negative protein balance, muscle mass degradation will occur. The daily protein intake should be between 1,6-2,2 grams per kilogram of body weight per day.
5. Timing of intake: The timing of protein intake is a variable to consider in optimizing skeletal muscle recovery and hypertrophy. The supposed anabolic window lasts about 24 hours, there are studies that advise spacing protein intakes between 3-5 hours throughout the day as it maximizes muscle protein synthesis over the course of 12 hours..
6. Protein source: Specific grains from strength training may vary depending on the type of protein source. The leucine content of the protein source we choose will be critical. Consumption of 3-4 g of leucine per serving of protein will promote maximum protein synthesis. An ideal complement will be a whey protein supplement that provides at least 3 grams of leucine per serving.
7. Nutritional statusl: According to the position of the “International Society of Sport Nutrition ” (ISSN), The synchronization of nutrients, the proportion of certain macronutrients, the use of a methodical planning and the intake of whole foods, fortified foods and dietary supplements, will improve sports performance, the recovery after physical exercise, the repair of different muscle tissues and will also increase the synthesis of muscle proteins.
Thirdly, Another factor in addition oto nutrition is sports supplementation. There is a great deal of scientific evidence on the benefits in performance and physical recovery with the use of certain supplements.
8. Creatine: The popularity of creatine as a sports supplement has only increased. There is a great deal of scientific evidence supporting its beneficial effects on strength training. Its supplementation produces an increase in lean mass, as well as strength and the ability to generate more power. INcreasing the effectiveness in short duration and extensively studied in laboratories. 64% of studies that measured body mass and/or body composition noted a significant increase in lean body mass. This increase in lean body mass is associated with an increase in the amount of intracellular water within the muscle due to the osmotic properties of creatine.
9. Protein Supplementation: this is another of the most commonly used supplements to promote improvements in muscle strength and hypertrophy, in combination with strength training. Whey protein supplementation generally contains high amounts of essential amino acids (EAA). This results in a high peak of amino acids in the blood and stimulation of protein synthesis. Some studies have shown better gains in strength and/or hypertrophy with Whey protein than with CHO alone or casein supplementation. Regarding the type of protein supplement we should choose, there are several types that can fit according to the interests and sporting goals you have. In this casem, if we focus on hypertrophy, whey protein causes a greater increase of essential amino acids in the blood, and the protein synthesis induced by whey hydrolysate or soy protein powder is greater than that induced by casein, both at rest and after strength training. So discarding casein we would be left with whey hydrolysate and soy protein, both are rapidly absorbed, but whey hydrolysate stimulates muscle due to a better digestion of the hydrolyzate compared to soy protein and a difference in the leucine content in both proteins being higher in whey hydrolyzate.
10. Glutamine: It is an important component of proteins participating in many physiological functions such as nucleotide synthesis, glycogenesis and regulation of protein production and destruction. There is scientific evidence that concludes that glutamine supplementation promotes increased performance, explosive muscle power, muscle strength and improved muscle composition. As a consequence there is an increase in body mass, fat free mass, and reduction of body fat. A strategic consumption of this supplement ingesting about 0,35g/kg of body weight per day, will promote an improvement in performance during strength training.
Finally, I would like to highlight the benefits of physical activity and in particular strength training, to encourage its practice not only to achieve an aesthetic physique but a healthy and functional physique. Strength training will cause an increase in the resting metabolic rate by approximately 7% which promotes a higher caloric expenditure and increased nutritional requirements, this will favor the reduction of fat and the acquisition of a healthy and ideal body weight for each person. It will also include improvements in physical performance, as we have already explained above, promoting greater movement control, increased walking speed, functional independence, increased cognitive skills and greater self-esteem..
Some of these improvements described above may be essential for elderly people, who may arrive with various mobility or motor independence problems, an aspect that we can change if we promote from an early age the benefits of physical activity on health. In addition, strength training will prevent and manage type 2 diabetes, improve cardiovascular health, reduce blood pressure at rest by lowering cholesterol (low density lipoproteins and triglycerides) and increasing high intensity lipoproteins. It will also promote better bone development with a 1-3% increase in mineral density. It will be effective in reducing back pain and relieving discomfort associated with arthritis and fibromyalgia, and reverses favorable aging factors in skeletal muscle. Therefore, we should promote strength training not only to increase our muscle mass (a necessary and beneficial aspect for our health) but also to improve our health from early to advanced ages.
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