For those who practice medium or intense sports training, it is essential to be able to increase muscle mass and, above all, maintain it over time. If in an initial phase of excess adipose tissue it is important to lose weight and tone, the next step is to put mass and the personal trainer in this can help with valuable advice. Being followed by a trainer is important to act constantly in two directions: exercises for gaining muscle mass, and the effects of proper nutrition.
Increase muscle mass with exercises
By following the advice of those coming from sports training through courses for personal trainers, you can find out the methods for a lean body growth work here, at the expense of the fat mass.
Effective workouts are those that generate mechanisms that can trigger an adaptation of the body to the exercises themselves, initiating a path of hypertrophy, or an increase in muscle mass.
Our body adapts to every effort, but not all exercises create muscle adaptation responses with mass growth: you need to choose exercises aimed at the hypertrophic response.
Of course, each body adapts differently, but once the facts of mechanical tension, muscle damage, and metabolic stress are analyzed, a trainer can define an ideal training card to increase mass.
It acts on tension: the duration and type of contractions of a movement can increase mechanical tension.
It acts on muscle damage: an intense exercise creates the sagging of the muscles that must be overcome — it often happens in the series of different exercises combined.
It acts on metabolic stress: if training is intense and anaerobic, the production of energy in the absence of oxygen leads the metabolism to produce lactic acid, inorganic phosphate, creatine, and hydrogen ions. These substances promote a hypertrophic response of the muscles, and greater synthesis of proteins: the body adapts to stress by developing muscle growth.
Those who want to gain muscle mass and work with overload, therefore, can take advantage of the mechanisms of supercompensation (muscle stress, muscle rest, growth and upper muscle adaptation) but can also develop mass through nutrition.