Helpful Principles For Developing Muscle Mass
HYPERTROPHY (MUSCLE MASS DEVELOPMENT) PROGRAMING
OVERVIEW & PURPOSE
THESE OBJECTIVES REFLECT A 4-5 DAY SPLIT ROUTINE, GENERAL DIETARY PRINCIPLES, AND MINDSET FOR OVERALL MUSCLE MASS DEVELOPMENT FOR YOUR WHOLE BODY.
OBJECTIVES
Eating a surplus of calories within a balanced diet aiming for at least .7 grams of protein per pound of body weight. This style of training will require quick recovery in order to train much more frequently.
Prioritizing exercise for at least 60 minutes 4-5 days per week. (Adding training time to your calendar is a good way to start.)
Sticking to the program without deviating to other methods of training or amounts of training that would otherwise hinder progress. Random exercises you find online as well as doing too much total amount of work will result in what is referred to as junk volume or overkill which will have the opposite of the desired effect to working out.
Prioritize warming up just as much as your actual training.
ESTIMATE one rep, 5 rep, and/or, ten rep max’s for compound movements and accessory movements. Have your working sets be within 65-75% of that number to start.
Once the numbers from objective 5 begin using “progressive overload”. This term refers to increasing a single or multiple training variable (such as reps, sets, weight or time under load) over time. In the case of Muscle Mass development make increasing your total volume a top priority.
Rep Range Depends on the Exercise and how well you can stay within form and technique. Anything from 6-30 reps can be effective at developing muscle.
Always record what you do using a journal or your phone.
Instead of bouncing around lots of different exercises focus your attention on technique and form for a few basic compound and single joint movements for each muscle group.
The above are just some of the many ways to progress. Make sure you have fun and stay safe above all else!