Muscle hypertrophy corresponds to an increase in muscle mass resulting from the balance between three factors: intense physical exercise, proper diet and rest. Muscle hypertrophy can be achieved by anyone, as long as you follow a training plan adapted to your goal, have a Proper diet and Rest your muscle groups for at least 24 hours before getting them back in shape, you may have an enlargement during training, but during rest.
The hypertrophy process must be supervised by a qualified professional trainer, in addition to a nutritionist so that the diet is in line with the training and, in this way, the person is not sufficient accordingly, as alterations in the functioning of certain organics. Organs.
- Muscles suffer small wounds to the fibers during exercise.
- Even after training when the body begins to repair and repair these lost or damaged fibers.
- Promoting an increase in muscle size.
- The process of “injury” of muscle fibers is given gracefully to muscle tensions.
- Which can occur by overload.
- To decide.
- To perform exercises with a load greater than that of regular muscles.
- Which induces a process of muscle adaptation and.
- Therefore.
- Hypertrophy.
The stress process can also be noticed by the burning sensation in the muscle during exercises, this is also because muscle cells are due to the accumulation of blood, glycogen and other substances inside, which stimulates the increase in muscle mass.
It houses some tips to increase muscle mass
Hypertrophy training should be established by a qualified professional trained according to the characteristics of the person. This type of training is usually done intensively at least 3 times a week and with a high load to improve the hypertrophy process. He knows a complete training routine, to increase muscle mass.
Not only on hypertrophy, but also the practice of physical exercise in general has a number of benefits, such as increasing physical disposition, reducing the percentage of body fat, preventing disease and improving cardiorespiratory condition. It is important that hypertrophy exercises work in the body, but with a rest of at least 24 hours for the muscle group worked to recover.
A common mistake in gyms when it comes to hypertrophy is that men are only upper and lower limbs, in the long run they can cause body asymmetry, pain in extension and, in the case of men who do not enter, can cause osteoarticular problems, even if the legs are responsible for sustaining the body.
The hypertrophy process is slow, with the first results at 6 months, so it’s important to be persistent in exercise and nutrition.
Understand how long it takes to develop muscle mass
The hypertrophy diet should be performed by a nutritionist, who consists of consuming the wrong calories that are depleted, being usually high in protein, although this helps in the process of recovering muscle fibers.
It is also important to consume carbohydrates and large amounts of energy to generate energy, so that training can be done intensely and the person is arranged throughout the day.
These are protein-rich foods that help increase muscle mass in the following video:
See also a menu to increase muscle mass.