An In-Depth Guide to Building Muscle Mass With Resistance Training

[HugeRipped]

To pack on lean muscle mass and keep lipid storage to a minimum, it is important to have a funcitonal knowledge of human physiology as it relates to exercise science. One must analyze and understand the key components to gaining muscle through resistance training.

The Key Components to Building Muscle Mass Through Resistance Training
1. Shocking the Muscle Group into Hypertrophic Adaptation
2. Progressive Resistance
3. Adequate Protein Intake With Sufficient Caloric Values

Let us analyze these 3 components.

1. Shocking the Muscle Group into Hypertrophic Adaptation
For maximum muscular gains, I recommend 7 sets of 3 exercises in the 6-8 rep range for each large muscle group and 4 sets in the 6-8 rep range for each small muscle group. Muscles should be trained no more than once every 7-14 days for proper recovery. To properly shock the body, it is important to take 14 days of rest after a muscle group has been trained 4 times consecutively. This means, after 4 weeks of training, take 2 weeks off. This wil prevent the body from adapting to resistance training. Remember, the body does not want to hypertrophy, so it develops resistance mechanisms to overcome the stress of weight training without myofibral hypertrophy. Deloading for 2 weeks after every month will prevent these anti hypertrophic defense mechanisms from kicking in.

2. Progressive Resistance
The primary factor in muscular hypertrophy is progressive resistance. This means that every weight training session, the resistance level should be increased by at least 5lbs. Resistance overload causes an increase in muscle fiber activiation, a greater percentage of muscle fiber microtears and utimately accelerated hypertrophy and adaptation.

3. Adequate Protein Intake With Sufficient Caloric Values
To prevent excess lipid storage and to maintain lean mass building it is necessary to consume adequate amounts of protein and calories. For protein demands I suggest 1 gram per 3lbs of bodyweight for a man under 25 years old and 1 gram per 4lbs of bodyweight for a man over 25 years old. For caloric requirements I suggest 2,500 calories for a man under 25 years old and 2,000 calories for a man over 25 years old. It is important to remember the large role that human endocrinology plays in calorie intake, specifically that a younger man (sub 25 years) has higher testosterone levels that will decrease cortisol and lipid storage whereas an older man (over 25 years) has declining testosterone levels and higher cortisol and thus will utilize nutrients less efficiently.

- HR

[Boost]

How about you fling your 145lb body out of a high rise building

[dan18]

To pack on lean muscle mass and keep lipid storage to a minimum, it is important to have a funcitonal knowledge of human physiology as it relates to exercise science. One must analyze and understand the key components to gaining muscle through resistance training.

The Key Components to Building Muscle Mass Through Resistance Training
1. Shocking the Muscle Group into Hypertrophic Adaptation
2. Progressive Resistance
3. Adequate Protein Intake With Sufficient Caloric Values

Let us analyze these 3 components.

1. Shocking the Muscle Group into Hypertrophic Adaptation
For maximum muscular gains, I recommend 7 sets of 3 exercises in the 6-8 rep range for each large muscle group and 4 sets in the 6-8 rep range for each small muscle group. Muscles should be trained no more than once every 7-14 days for proper recovery. To properly shock the body, it is important to take 14 days of rest after a muscle group has been trained 4 times consecutively. This means, after 4 weeks of training, take 2 weeks off. This wil prevent the body from adapting to resistance training. Remember, the body does not want to hypertrophy, so it develops resistance mechanisms to overcome the stress of weight training without myofibral hypertrophy. Deloading for 2 weeks after every month will prevent these anti hypertrophic defense mechanisms from kicking in.

2. Progressive Resistance
The primary factor in muscular hypertrophy is progressive resistance. This means that every weight training session, the resistance level should be increased by at least 5lbs. Resistance overload causes an increase in muscle fiber activiation, a greater percentage of muscle fiber microtears and utimately accelerated hypertrophy and adaptation.

3. Adequate Protein Intake With Sufficient Caloric Values
To prevent excess lipid storage and to maintain lean mass building it is necessary to consume adequate amounts of protein and calories. For protein demands I suggest 1 gram per 3lbs of bodyweight for a man under 25 years old and 1 gram per 4lbs of bodyweight for a man over 25 years old. For caloric requirements I suggest 2,500 calories for a man under 25 years old and 2,000 calories for a man over 25 years old. It is important to remember the large role that human endocrinology plays in calorie intake, specifically that a younger man (sub 25 years) has higher testosterone levels that will decrease cortisol and lipid storage whereas an older man (over 25 years) has declining testosterone levels and higher cortisol and thus will utilize nutrients less efficiently.

- HR

youre knowledge of cut and past makes me wet myself...

[#1 Klaus fan]

2. Progressive Resistance
The primary factor in muscular hypertrophy is progressive resistance. This means that every weight training session, the resistance level should be increased by at least 5lbs. Resistance overload causes an increase in muscle fiber activiation, a greater percentage of muscle fiber microtears and utimately accelerated hypertrophy and adaptation.

Haha bullshit.

[io856]

What do you think about Abe (2005) and their findings showing an average 0.55% CSA increase per day in quadricep with twice per day resistance training? Comparing that to twice per week resistance training to yield an average of 0.11% CSA  per day increase.

Abe, T., Yasuda, T., Midorikawa, T., Sato, Y., Kearns, C.F., Inoue, K., Koizumi, K. and Ishii, N. (2005) Skeletal muscle size and circulating IGF-1 are increased after two weeks of twice daily “KAATSU” resistance training. International Journal of KAATSU Training Research 1, 6-12.

[Boost]

What do you think about Abe (2004) and their findings showing an average 0.55% CSA increase in quadricep with twice per day resistance training? Comparing that to twice per week resistance training to yield an average of 0.11% CSA increase.

Abe, T., Yasuda, T., Midorikawa, T., Sato, Y., Kearns, C.F., Inoue, K., Koizumi, K. and Ishii, N. (2005) Skeletal muscle size and circulating IGF-1 are increased after two weeks of twice daily “KAATSU” resistance training. International Journal of KAATSU Training Research 1, 6-12.

What is CSA?

[io856]

What is CSA?

Cross sectional area aka indicator of hypertrophy

[HugeRipped]

What do you think about Abe (2005) and their findings showing an average 0.55% CSA increase in quadricep with twice per day resistance training? Comparing that to twice per week resistance training to yield an average of 0.11% CSA increase.

Abe, T., Yasuda, T., Midorikawa, T., Sato, Y., Kearns, C.F., Inoue, K., Koizumi, K. and Ishii, N. (2005) Skeletal muscle size and circulating IGF-1 are increased after two weeks of twice daily “KAATSU” resistance training. International Journal of KAATSU Training Research 1, 6-12.

This study is flawed in many ways. One of the main confounding variables is that the training regimen is not indicative of the results that would be typical if the subjects followed a typical bodybuilder's full body routine. The central nervous system could not adapt to twice per day muscle group training for all muscle groups. Overtraining would happen immediately. Furthermore, this study only shows a relatively small portion of time, basically, the researchers shocked the muscles of the subjects into growth. If they performed this for 2 years, their gains would be come to a halt and overtraining would set in. The workout regimen and guidelines I wrote out can be followed for a lifetime, not just a short period of time.

[io856]

This study is flawed in many ways. One of the main confounding variables is that the training regimen is not indicative of the results that would be typical if the subjects followed a typical bodybuilder's full body routine. The central nervous system could not adapt to twice per day muscle group training for all muscle groups. Overtraining would happen immediately. Furthermore, this study only shows a relatively small portion of time, basically, the researchers shocked the muscles of the subjects into growth. If they performed this for 2 years, their gains would be come to a halt and overtraining would set in. The workout regimen and guidelines I wrote out can be followed for a lifetime, not just a short period of time.

I agree.

It is just very interesting that such high frequency could induce five times the rate of growth!

[Bones]

How come your username is HugeRipped when you're not huge or ripped?

  That's a before picture

[Krankenstein]

For maximum muscular gains, I recommend 7 sets of 3 exercises in the 6-8 rep range for each large muscle group and 4 sets in the 6-8 rep range for each small muscle group. Muscles should be trained no more than once every 7-14 days for proper recovery. To properly shock the body, it is important to take 14 days of rest after a muscle group has been trained 4 times consecutively. This means, after 4 weeks of training, take 2 weeks off. This wil prevent the body from adapting to resistance training. Remember, the body does not want to hypertrophy, so it develops resistance mechanisms to overcome the stress of weight training without myofibral hypertrophy. Deloading for 2 weeks after every month will prevent these anti hypertrophic defense mechanisms from kicking in.

Perhaps you missed this little tid bit of research when recommending your 6 - 8 reps Adam...

http://journals.lww.com/nsca-jscr/Abstract/2009/12000/Comparison_Between_Linear_and_Daily_Undulating.3.aspx

http://www.ergo-log.com/differentweights.html

[MadeYaMelt]

How come your username is HugeRipped when you're not huge or ripped?

Don't question the schmoe or else he'll tell you about all his master's degrees and young men he's blown "trained."