Muscle building tips for hardgainers
Right now, there are a couple of questions about hardgainers and muscle growth, lactic acid and DOMS, as well as protein intake for mass building.
Q. I think about myself a hardgainer as I have a very hard time building muscle. Do you have any kind of tips for me that will deliver results?
A. If you need a simple prescription for muscle size, an overall total of 30 to sixty reps per muscle group twice per week is sufficient to bring about size gains in most hardgainers. Using the bench press as one example, if you’re using an upper-lower split, you could perform 5 heavy sets of 5 repetitions, followed by a back-off set of ten (5 x 5 + 10 = 35 total reps) on Monday and then 4 lighter sets of ten repetitions (4 x 10 = 40 repetitions) on the Thursday. The majority of hardgainer workouts should really be based on this established muscle-building tenet.
Q. What do you think about the thought that lactic acid results in muscle soreness?
A. Truth is, far from being a waste product, lactic acid is really a supply of fuel for your muscles. In fact, one of the reasons that intensive training makes it possible to exercise harder and for a longer time is that it makes your muscles better at making use of lactic acid. The concept lactic acid is detrimental is among the classic blunders in the history of science.
Lactic acid has absolutely nothing to do with DOMS. In fact, a lot of the lactic acid has disappeared from your muscles soon after exercise.
So why do your muscles get sore a day or two after working out?
A session of unaccustomed or unusually rigorous exercise leads to inflammation – the exact same biological defense mechanism that triggers the redness, swelling and pain when you cut your hand.
Inflammation is the human body’s reaction to injury and helps to start the process of repair and healing. And one of the stages in this process is an increase in the production of immune cells, which hit a high 24-48 hours after exercise.
These cells then produce chemical substances that make pain receptors in your body – which are to blame for the transmission of certain pain signals – very sensitive.
The result?
As soon as you move, these pain receptors are stimulated. Since they will be way more sensitive to pain than usual, you find yourself feeling sore.
Q. Exactly how much protein is necessary for muscle growth? I have come across recommendations covering anything from 1 to 2.5 grams of protein for each pound of weight, and I have also seen some individuals say that virtually no extra protein is necessary? Who’s correct?
A. Protein specialist Doctor Peter Lemon advises 1.6-1.7 grams of protein for every kilo of bodyweight daily for people engaged in resistance training. So, a seventy kilogram guy would ingest around 136 grams of protein daily. Most bodybuilders will go for a rather larger number – about 2.2 grams for every kg (1 gram per pound) – which would give our 70-kg male 154 grams of protein on a daily basis.
The bigger figure stated (2.5 grams every pound) is just too high. Excess protein is going to be burnt off to produce energy, used for ureagenesis or turned into sugar, and will not be turned into additional muscle.
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