The most frequently desired result from weight training is an increase in lean body mass. A gain in muscle mass is especially valuable in collision sports like football. Unfortunately, many athletes, especially at the high school level, lack the knowledge necessary to maximize muscle growth from overload training. The objective of this article is to outline the key ingredients that should be included in a training program to stimulate optimal muscle hypertrophy.
The best times of year to focus on gaining muscle mass are during the late post-season and in the off-season. It is very difficult to enhance muscle mass in-season because of the physical stress of practices, games, travel, etc. The major emphasis of conditioning during the season is to train for the maintenance of strength and power without detracting from athletic performance.
The post-season includes the December through February period for most high schools and the off-season is March through May (assuming no spring practice). During this five to six-month time frame, it is possible to incorporate two training cycles with an emphasis on increasing muscle mass. The first cycle would be in January and the next in March. A third muscle mass cycle may be included early in the pre-season training phase (June).
To achieve optimal gains in muscle hypertrophy, three areas need to be manipulated correctly. If this is done consistently, it will stimulate myogenic activity in the skeletal muscles. These areas include:
• Diet
• Hydration
• Overload training
Diet:
l Increase the quantity and frequency of caloric intake.
l Consume three meals and three to four snacks evenly distributed over the day.
l The main macro-nutrient category should be carbohydrates.
l Consume:
+ .5 grams of protein per pound of bodyweight per day.
+ .8 grams of fat per pound of bodyweight per day.
+ 3 to 4.5 grams of carbohydrates per pound of bodyweight per day with half of the carbohydrates coming from fresh fruits and vegetables.
l Consume a high carbohydrate, low protein (4:1 or 5:1 ratio) snack containing little or no fat within 60 minutes after a workout.
Hydration:
l Water is the best fluid for hydration.
l Hydrate well and distribute it evenly over the day.
l A sedentary adult in a low stress environment should consume at least one-half ounce of water per pound of bodyweight per day. An athlete performing regular training will need to consume a greater quantity.
l Increase water consumption starting about two hours before the workout. Consume small quantities every 10 to 15 minutes during the workout and increase hydration for several hours after the training session.
Overload training:
l Multi-joint exercises that activate more of the large muscle groups are best to be used (especially to start the workout).
l Use a moderate overload of 60 – 80% of the 1RM. College athletes may, on occasion, use as much as 85% of the 1RM.
l Working sets should be in the 8 to 20 rep range.
This magnitude of overload and rep range appears to be most effective in activating the factors involved in myogenesis and simultaneously decreasing the expression of myogenic inhibitors.
l Use shorter rest intervals among the working sets (60 – 90 sec.)
l Perform multiple working sets (two to five sets).
l Establish an even distribution of work for upper and lower body.
l Establish an even distribution of work for pushing and pulling movements.
l Lifting four days per week is very effective if the lifting movements are arranged to allow two days of recovery after each movement category. Example:
+ Monday - Pulling and legs
+ Tuesday - Pushing and core
+ Wednesday - Rest
+ Thursday - Pulling and legs
+ Friday - Pushing and core
+ Saturday and Sunday - Rest
l Allowing adequate recovery time among workouts is essential. It is during recovery days that the body does the specific adoption to the stress of training.
l Limit or eliminate cardiovascular training during muscle mass cycles. In other words, leave out the stress of running.
l Keep an accurate training log.
l Evaluate training every week using the training log.
Employing the protocol for diet, hydration and overload training will yield enhanced muscle mass. A simultaneous reduction of body fat may also occur because of the high metabolic demands of skeletal muscle.
About the Author: Rick Regan is a physical training consultant who has trained high school, college, and professional athletes as well as special operations personnel for the military and law enforcement organizations. He can be reached at regaly@charter.net.