The main factors influencing hypertrophy
There is a secret to successfully developing hypertrophy: sports routine and proper nutrition. But in addition to training and eating a diet rich in protein and carbohydrates, other factors can influence muscle development.
Genetics: the interaction between muscle fibres
Each person has two different types of muscle fibre, the proportions of which in the body depend on genetics. Red fibres (type I) are durable and resistant to fatigue but slow. They exercise, for example, with cardiovascular sports and other workouts that require muscular endurance with a high number of repetitions.
For his part, White (type II) is fast and powerful. They are activated when we lift heavy loads and do explosive strength training, such as sprints or jumping exercises. If type II predominates, muscle-building is gained more easily thanks to hypertrophy.
Each type of hormone has a different role in muscle development. The hormonal balance of each person not only depends on age and sex but also on their diet and lifestyle.
Testosterone, a male sex hormone, has an anabolic effect; it promotes muscle development. In adolescent boys and men with high testosterone levels, muscle mass develops more easily and quickly and, obviously, more than in the case of women.
Insulin is a metabolic enzyme that helps make cell walls permeable to necessary macro and micronutrients, which have the essential amino acids necessary to provide more fantastic performance during your training session.
The dietary requirements, already explained in SPORTS NUTRITION, are the following:
Water: Whether you are looking for definition or muscle development, hydration is critical. It should be drunk before, during and after exercise. It is necessary 1ml / kcal consumed.
Electrolytes: Sweating involves more waste of water than salts. To reduce sweating, a teaspoon of salt per litre of water is sufficient during an intense workout. Lemonade (water and lemon), with a pinch of honey and salt, is the best drink. Salty foods are interesting.
Vitamins and minerals: Regulatory nutrient needs can be met with a balanced diet with plenty of fruits and vegetables.
Energy: The energy to consume depends on the age, sex, height, weight and type of physical activity (frequency, duration and intensity).
Carbohydrates: The 1st fuel used by the body for exercise is glucose, from glycogen. Complex carbohydrates are required for the formation of the glycogen depot. Sweets should not exceed 10-20% of the total ingested. It would be best to consume between 50-55% carbohydrates concerning the total calories consumed for the day.
LIPIDS: A lipid consumption of 30%, concerning the total calories consumed, is sufficient. Saturated fats (animal origin) should be limited in favour of vegetable origin, which with exceptions (coconut oil also recommended), are unsaturated.
Proteins: Its primary sources are foods of animal origin and legumes; the latter also provide carbohydrates.
You need to increase your protein intake just after training to promote muscle recovery and development.
To achieve this purpose, the use of protein supplements is every day. Creatine can provide the body with high-dose proteins that are the building blocks of muscles. Its consumption is safe as long as the recommended dose on the container is respected.
In reality, the protein requirements are the same as those of the general population (12-15% for the total calories consumed in the day). If its consumption is abused, exceeding 15%, its use as an energy source is encouraged, which leads to abnormal combustion that can lead to ketosis, dehydration, loss of minerals, increased uric acid in the blood and kidney effort.
muscle development: Training
It’s fundamental. We all have the same number of fibres; what is done is to increase the thickness of the same, which is achieved with bodybuilding training. The most common way is to work in a pyramid, that is, descending series. The idea is to work with few repetitions with the maximum possible weight, but yes, fulfilling the maximum of “maximum possible weight, but with the muscle that we want to work.” An excessive weight, which varies the technique and biomechanics of the movement, implies that the desired area is not working 100%, so we sacrifice a lot to improve little, and once again, unwanted discouragement can invade us and lead us to failure.