The secrets to a workout that builds muscle mass

In this article, we’ll give you some useful tips on how to structure a training programme aimed at increasing muscle mass, which is important both for those involved in competitive sport and for those who simply want to stay in shape.

The aim of most people, particularly men, who go to the gym is to ‘bulk up’, which, in more technical terms, refers to an increase in muscle mass or hypertrophy. To achieve this, you need a good diet and training programme and, in some cases, the support of dietary supplements can be very important.

It might seem thatincreasing muscle mass or lean body mass is purely for aesthetic reasons. In reality, there are numerous benefits:

• Increased basal metabolic rate
• Increased bone strength: prevention of potential injuries through better distribution of loads across different structures
• Indirect control of body fat
• Improved insulin sensitivity
• Increased resistance to disease

However, to draw up a personalised programme, it is important to assess the individual through an anthropometric examination. Only after determining lean body mass, body fat mass, body measurements, BMI, body type and other parameters is it possible to begin a programme. Once again, we would like to emphasise that a training programme is only effective if it is accompanied by a healthy lifestyle. Diet and training go hand in hand!

Anatomy of skeletal muscles

Before discussing training, we need to make a brief distinction between the different types of muscle fibres in skeletal muscles.

Skeletal muscles are made up of three types of muscle fibres:

• Type 1 fibres: known as slow-twitch or red fibres, these are the ones used during prolonged endurance activities.
• Type 2 fibres: known as fast-twitch or white fibres, these are subdivided into type 2a and type 2b fibres. Unlike type 1 fibres, type 2 fibres are mainly activated during intense, short-duration efforts.

However, some people find it easier to build muscle mass, whilst others will take longer. This ability also depends on the type of fibre that predominates in the muscle: people with a higher percentage of white fibres have an advantage over those with a higher proportion of red fibres. This is because the former are better suited to strength and explosive work, whilst the latter are better suited to less intense but longer-duration work.

Training to increase muscle mass

Training aimed at increasing muscle mass requires all three types of fibre to be activated during physical activity. ATP – or rather, the energy produced to sustain training aimed at hypertrophy – is mainly supplied by the anaerobic lactic system during workouts lasting between 50 and 70 seconds. Here are a few tips for setting up a training programme:

1. Choice of exercises: to grow, a muscle must be ‘stimulated’ from multiple angles. It is advisable to start your workout with a multi-joint exercise, as this gives you more energy to lift heavy weights. Next, choose exercises that work the muscles from multiple angles, such as incline bench presses, cable machines and free weights.
2. Load applied: for hypertrophy, stick to workloads of between 70 per cent and 85 per cent of your maximum load.
3. Number of exercises: 3 to 5 exercises are recommended for each muscle group.
4. Number of sets: 4 to 7 sets are ideal for each exercise.
5. Number of repetitions: 8 to 12 repetitions. As previously noted, the anaerobic lactate system peaks between 50 and 70 seconds of exertion. Given that a single repetition takes around 6 seconds, the time required for one set (50 to 70 seconds) corresponds to the 8 to 12 repetitions planned.
6. Recovery time: this varies from 1 to 1 minute 30 seconds, up to a maximum of 2 minutes. This time allows for the partial restoration of the ATP needed to tackle the next set.
7. Frequency: 3 to 5 training sessions per week.

Certain dietary supplements from the Tsunami Nutrition range can be incorporated on a cyclical basis into hypertrophy training:

BCAA, a dietary supplement based on branched-chain amino acids – leucine, isoleucine and valine – which promotes protein synthesis and increases available muscle strength in the ratios 2:1:1, 4:1:1 and 8:1:1. These products are obtained exclusively through plant-based fermentation, an entirely natural process that excludes the use of animal-derived ingredients, making them VEGAN, GLUTEN-FREE and LACTOSE-FREE.

SUSTAPure Professional 8-1-1, an amino acid-based dietary supplement in an 8:1:1 ratio of Kyowa Quality® standard, with added Sustamina, Spectra™ and Ashwagandha KSM 66™, which helps stimulate protein synthesis and promotes muscle hydration.

2ALKAPure Professional, a supplement based on the patented dual-buffered Creapure®creatine  which protects the creatine during transport in the bloodstream, enabling it to reach muscle cells and preventing an excessive drop in muscle pH – and thus the onset of muscle fatigue – for improved energy efficiency.

GLYCOPure Professional, a supplement based on the patented high-molecular-weight carbohydrate CLUSTER DEXTRIN™, which can be taken before training to maximise glycogen stores, during exercise to prevent drops in performance, and after training to replenish liver and muscle glycogen stores.

HYDRO Pure Professional, a hydrolysed whey protein containing the patented OPTIPEP® and enriched with branched-chain amino acids. Taken mainly after training to capitalise on the famous anabolic window, the hydrolysis process enables faster absorption, helping the body recover more quickly and promoting better protein synthesis.

Casein Pure, a supplement based on micellar casein that provides the necessary anabolic boost to prevent catabolism overnight, in other words, to ensure that the efforts you’ve put in during your day’s training at the gym aren’t wasted, and to continue nourishing your muscles even whilst you sleep.