Want to put on some size? Keep reading.
Proper Program
Bulking up, putting size, getting big… These are all synonyms for hypertrophy or muscle growth. Training for hypertrophy requires a special type of exercise program to elicit the desired physiological adaptations. What you want is to stress the musculoskeletal system, forcing the muscle fibers grow in size and number. Keep in mind that it is different than training for strength gains for instance, which places the nervous system under stress and most adaptations happens in the brain and neurons. Therefore, a program designed to develop muscle mass relies more on training volume than on heavy lifts.
Long story short, to induce hypertrophy, you need to lift as much as you can for as long as it’s possible. The goal is to create micro-tears in the muscle tissue which will get thicker as it is repaired. This is only possible when muscle is kept under tension for long periods, promoting temporary fatigue of the fibers which then leads to the recruitment of more motor units (motor neuron plus its muscle fibers).
In programming, this is translated as a training volume of at least 250 reps/workout, six to 15 reps per set (60% to 85% 1RM), and three to six sets per exercise. In addition, each set must last at least 60 seconds (minimum time the muscle must be under tension to elicit the desired outcome) which means that the tempo of the sets must be around 3:2 or 4:3, emphasizing the eccentric phase because it’s the one that causes more tissue damage. Confusing? That’s what pros are for. Ask a personal trainer to design an effective program for you.
Recovery Time
Adequate rest is adamant for muscle growth. It is important to notice that physiological adaptations only occur after the training session is over (not during it), which means that if you train hard every day but don’t have enough recovery time, you will not grow bigger. Actually, you may get smaller since your body will be constantly in a catabolic (break down) state due to a chronic release of cortisol. Cortisol is known as the stress hormone and is release during exercise. However, when the body is exposed to it chronically, it promotes metabolic imbalances, muscle waste and suppressed immunity. Keep in mind that to stimulate an anabolic (build up) state and enable muscle growth and repair, you must secrete testosterone, insulin and human growth hormone (HGH) which are only released during recovery. Hence, a minimum of 48 hours between training sessions is recommended in order to promote full recovery of every system involved (musculoskeletal, nervous and endocrine).
Proper Nutrition
Refueling after training is also fundamental to promote growth and repair. After a workout our body needs to replenish energy stores and repair muscle tissue. For this to happen we need to ingest certain amounts of carbohydrates and protein (1g/kg of carbs and 10-20g of protein). We have a window of opportunity of 30 minutes post-training to replenish fuels. Liquid meals should be preferred because they are digested and absorbed faster. Chocolate milk is a simple example of a post-workout meal.
Also, for people wanting to put on some size, consuming regular balanced meals is fundamental to avoid putting the body into a catabolic state, in which you would be breaking down precious muscle tissue. Aim to consume around 1.5 g of protein per kilogram of body weight and create a positive energy balance of 500 to 1,000 kcal per day.
References
AIF. Master Trainer: Fitness Instructor Workbook.
AIF. Master Trainer: Personal Trainer Workbook.
Carla Torres is an AIF Master Trainer based in Rhodes, NSW. Her mission is to promote exercise, proper nutrition and healthy habits as a way to empower individuals to make decisions leading to better quality of life.