Maximizing Muscle Growth Through Training and Nutrition Training + Nutrition = GAINZ

Maximizing Muscle Growth Through Training and Nutrition Training + Nutrition = GAINZ

Maximizing Muscle Growth Through Training and Nutrition Training + Nutrition = GAINZ THE NUTRITIONAL SCIENCE BEHIND WEIGHT GAIN To gain weight, you need a positive energy balance, meaning you must consume more calories than you burn. If you want to lose weight, maintain a negative energy balance. Simple enough, right? To gain size, you need to eat more calories. Start by calculating your Resting Basal Metabolic Rate (RBMR), which tells you how many calories you need to maintain your weight at rest. Use the Mifflin equation for accuracy: For Men: • RMR (calories/day) = 10 (weight in kg) + 6.25 (height in cm) – 5 (age) + 5 For Women: muscle through a full range of motion. • Muscle Damage: Occurs from micro-tears during intense workouts, triggering growth factors. • Metabolic Stress: High-rep sets and drop sets help build muscle by filling muscles with metabolites. DEVELOPING MUSCULAR STRENGTH Strength training requires progressive overload—lifting heavier weights over time. Balance your workouts with proper recovery to allow supercompensation, where your body adapts to handle similar stress better in the future. Rotate exercises to break plateaus and continue making gains. Record your progress to ensure you’re lifting heavier each session. PUTTING IT ALL TOGETHER Nutrition: Ensure you’re consuming enough calories and macronutrients. Example for a 150-pound male aiming for 3,400 calories per day: • 25% protein • 55% carbohydrates • 20% fat Training: Combine strength (1-5 reps) and hypertrophy (6-12 reps) rep ranges. Perform full-body workouts three times a week. Focus on controlled movements and proper form. Sample Full-Body Routine: • RMR (calories/day) = 10 (weight in kg) + 6.25 (height in cm) – 5 (age) – 161 Next, factor in your activity level: • Sedentary = RMR x 1.2 • Mild activity = RMR x 1.3 • Moderate activity = RMR x 1.5 • Heavy activity = RMR x 1.7 • Extreme activity = RMR x 1.9 To gain one pound per week, add 500 calories to your daily total. THE SCIENCE BEHIND LEAN MUSCLE GROWTH Muscle growth requires stress on your musculoskeletal system through resistance training. Three primary factors influence muscle growth: • Mechanical Tension: Focus on keeping stress on the working • Squats • Deadlifts • Bench Press • Pull-Ups • Rows • Shoulder Press Prioritize proper nutrition and consistent training to see significant muscle and strength gains. REFERENCES: Baechle, T. R., & Earle, R. W. (2008). Essentials of Strength Training and Conditioning. Human Kinetics. Berardi, J., & Andrews, R. (2015). The Essentials of Sport and Exercise Nutrition. Precision Nutrition. Coutts, A. J., & Cormack, S. (2014). High Performance Training for Sports. Human Kinetics. Ivy, J., & Portman, R. (2004). Nutrient Timing: The Future of Sports Nutrition. Basic Health Publications. Schoenfeld, B. (2013). The Max Muscle Plan. Human Kinetics