Muscle mass - how to increase muscle mass and how to sustain hypertrophy in the long term

Increasing muscle mass is a primary goal for many athletes or fitness enthusiasts who want to improve their physical condition. Muscle hypertrophy, the process by which muscle fibers increase in size in response to training and proper nutrition, is not just a matter of aesthetics, but also of health. Achieving this goal requires a comprehensive approach that includes effective training, a balanced diet, adequate rest and, most importantly, consistency.

If you too want to learn the fundamental strategies for stimulating muscle growth, keep reading this article. In the following lines, we will discuss the main ways to achieve and sustain hypertrophy over the long term, for lasting and sustainable results.

Contents:

1. Muscle mass - the principles underlying muscle hypertrophy in men vs. women
2. Muscle gain - how to gain muscle mass with fitness training
3. Muscle mass diet plan - how many grams of protein per day are needed for rapid and balanced growth

1. Muscle mass - the principles underlying muscle hypertrophy in men vs. women

Muscle hypertrophy is a common goal for both men and women, but biological differences between the sexes can influence how this process occurs. The principles underlying hypertrophy are similar for both sexes, but there are variations caused by hormonal factors, body composition, and muscle distribution. Here are what these factors are and how they influence hypertrophy in men and women.

General principles of muscle hypertrophy:

1. Mechanical tension : This refers to the force applied to the muscles during resistance training (weight lifting). This creates micro-injuries in the muscle fibers, and the body repairs these injuries and strengthens them, leading to increased muscle mass.
2. Metabolic stress : During high-intensity exercise, muscles are subjected to a process called metabolic stress, which contributes to hypertrophy through the accumulation of metabolites (such as lactate), which stimulate muscle growth.
3. Muscle fiber contraction : Both fast-twitch (type II) and slow-twitch (type I) muscle fibers are involved in hypertrophy, but type II fibers are the ones that grow faster and have a greater potential for hypertrophy.
4. Hormonal factors : Hormones such as testosterone, growth hormone, and IGF-1 (insulin-like growth factor) are involved in promoting muscle growth.
5. Nutrition : Protein is fundamental for muscle recovery and growth, while a caloric surplus (made up of carbohydrates and healthy fats) can support hypertrophy.

Differences between men and women in muscle hypertrophy

1. Hormones

• Testosterone : Men have significantly higher levels of testosterone compared to women, which is an important factor in muscle hypertrophy. Testosterone stimulates protein synthesis and promotes muscle fiber repair and growth. Therefore, men generally have a greater ability to develop muscle mass in a faster time.
• Estrogen : Although estrogen is primarily associated with female characteristics, it also has beneficial roles in hypertrophy, such as protecting against muscle breakdown. Women have more estrogen, which may help maintain muscle mass over the long term.

2. Muscle composition and response to training

• Muscle Fiber Distribution : Women tend to have a higher percentage of type I (slow-twitch) fibers and a different distribution of muscle fibers than men. These fibers have a lower growth capacity compared to type II (fast-twitch) fibers, which are more abundant in men. However, women can still develop significant hypertrophy, especially if their training includes heavy weight and high volume exercises.
• Muscle size : Men naturally have larger muscle mass due to hormones and physical constitution. This makes hypertrophy more obvious and faster in men, even though the training principles are similar.

3. Type of training and adaptation

• Women can achieve similar hypertrophy benefits from resistance training, but sometimes prefer higher rep volume and lower intensity compared to men, who tend to train more often with heavier weights and fewer reps. However, both sexes respond very well to training that involves high mechanical tension and progressive overload.
• Women may exhibit better resistance to muscle fatigue and a faster recovery ability between sets compared to men, due to higher levels of estrogen, which helps repair muscles.

4. Recovery and diet

• Nutrition is essential for both sexes, but men generally require a higher caloric intake due to their larger body mass and higher energy needs. Women, having (generally) less muscle mass and body fat, may require more precise dietary adjustments to promote hypertrophy and prevent fat accumulation.
• Recovery may be slightly faster in women due to different hormones and constitution, but this does not mean that men do not need a careful approach to rest, sleep, and post-workout nutrition.

2. Muscle growth - how to gain muscle mass with fitness training

Building muscle mass is a process that involves a combination of effective training, proper nutrition, and proper recovery. To build muscle mass through fitness training, it is important to follow a structured approach that includes principles of progressive overload, exercise variety, and strategic planning. Here are the essential steps and methods by which you can build muscle mass effectively:

1. Strength training and progressive overload

Weightlifting

Lifting weights is the most effective way to stimulate muscle hypertrophy. Your workout should include resistance exercises that target all major muscle groups.

• Compound exercises : These types of exercises involve multiple joints and muscle groups at once. Some examples of these basic exercises are squats, deadlifts, bench presses, barbell rows, or bench presses. Compound exercises are fundamental to overall muscle development because they allow you to use heavier weights and recruit more muscle fibers.
• Isolation exercises : These exercises target a single muscle group and are useful for emphasizing specific parts of the body. Some examples are bicep curls, tricep extensions, or lateral raises for shoulders. These exercises are essential for completing your workout and for harmonious muscle development.

Progressive overload

A key principle for building muscle is progressive overload. In other words, you need to gradually increase the workload to force your muscles to adapt and grow.

• Increasing Weights : As you get stronger, gradually increase the weights you work with. This step can be accomplished either by increasing the weight used or by adding an additional set or reps.
• Training Volume : Volume is defined by the total number of sets, reps, and weight. Higher volume stimulates muscle growth. In general, for hypertrophy, 3-5 sets of 8-12 reps for each exercise are recommended, with a weight that challenges you but still allows you to perform the exercises correctly.
• Constant tension and time spent under tension : Another method of progression is to keep the muscles under tension for longer. In other words, instead of doing the reps at a fast pace, you can try doing it more slowly so that the muscles work more.

2. Weekly training planning

To stimulate muscle growth, workouts should be well structured and cover all muscle groups. The most common workout divisions are:

• Full body : A workout that works all muscle groups in one session, 3 times a week. It is effective for beginners and people who don't have much time to go to the gym.
• Upper-lower split : A popular method that divides workouts into two parts: upper body on one day and lower body on another day. It is usually practiced 4 times a week (2 days for upper body, 2 days for lower body).

Push-pull-legs : Another effective program is the “Push-Pull-Legs,” which divides workouts into days for pushing (push – chest, triceps, shoulders), pulling (pull – back, biceps), and legs. This is often used by experienced athletes and allows for optimal stimulation of each muscle group.

3. Muscle mass diet plan - how many grams of protein per day are needed for rapid and balanced growth

A balanced eating plan for rapid and healthy muscle growth is based on a controlled calorie surplus, high-quality protein, complex carbohydrates, and healthy fats. To effectively build muscle, you need a diet that provides you with the nutrients you need to grow and repair your muscles while also helping you push through your intense workouts.

The basic principles of an optimized eating plan for muscle growth

1. Moderate calorie surplus : To build muscle mass healthily, you need to consume more calories than you burn daily. A surplus of 300-500 calories per day is recommended to put on muscle mass without accumulating excess fat.
2. High protein intake : Protein is essential for muscle synthesis. It is recommended to consume between 1.6 and 2.2 g of protein per kilogram of body weight per day. For example, if you weigh 70 kg, you should consume between 112 and 154 g of protein daily.
3. Carbohydrates for Energy : Carbohydrates provide the energy needed for intense workouts and help replenish muscle glycogen stores. Make sure a significant portion of your daily calories come from complex carbohydrates (about 45-60% of your total daily calories).
4. Healthy fats : Fats are important for hormone production, including testosterone, which plays a key role in muscle growth. About 20-30% of your daily calories should come from healthy fats.

Regular meals : Eat 4-6 meals a day to ensure a steady flow of nutrients into your body and to maintain high energy levels.

Example of macronutrient distribution:

For a 70 kg person who aims to consume approximately 2800-3000 calories per day (with a caloric surplus of 300-500 calories), an example of macronutrient distribution could look like this:

• Protein : 140-154 g per day (560-616 calories)
• Carbohydrates : 350-400 g per day (1400-1600 calories)
• Fat : 80-90 g per day (720-810 calories)

Example of a meal plan for muscle growth

Breakfast (700-800 calories)

• 4 whole eggs or 3 whole eggs + 2 egg whites (about 30 g of protein)
• 100 g of oats cooked with milk (50 g of carbohydrates, 8 g of protein)
• 1 banana or apple (25-30 g carbs)
• One tablespoon of peanut or almond butter (8-10 g fat)

Total : 40 g protein, 80 g carbohydrates, 15 g fat

Morning snack (300-400 calories)

• 200 g 2% fat Greek yogurt (20 g protein)
• 1 handful of walnuts or almonds (10-15 g fat)
• 1 tablespoon honey or berries (20-30 g carbs)

Total : 20 g protein, 25 g carbohydrates, 15 g fat

Lunch (700-800 calories)

• 200 g grilled chicken or turkey breast (40-45 g protein)
• 100 g brown rice or quinoa (70-80 g carbs)
• 100 g green vegetables (broccoli, spinach, green beans)
• 1 tablespoon olive oil (10-12 g fat)

Total : 45 g protein, 75 g carbohydrates, 15 g fat

Pre-workout snack (300-400 calories)

• 1 protein bar or 1 protein shake (25 g protein)
• 1 banana or 2 slices of whole grain bread (25-30 g carbs)
• 1 tablespoon peanut or almond butter (8-10 g fat)

Total : 25 g protein, 30 g carbohydrates, 10 g fat

Dinner (700-800 calories)

• 200 g salmon or other fatty fish (35-40 g protein, 15-20 g healthy fats)
• 200 g sweet potatoes (50-60 g carbs)
• Salad with avocado and olive oil (10-15 g healthy fats)

Total : 40 g protein, 60 g carbohydrates, 25 g fat

Bedtime snack (300-400 calories)

• 200 g cottage cheese or Greek yogurt (20-25 g protein)
• 1 handful of nuts (10-15 g healthy fats)
• 1 apple or other fruit (20-25 g carbs)

Total : 20-25 g protein, 25 g carbohydrates, 10-15 g fat

For muscle growth, protein-rich foods are essential, as they provide the amino acids needed for muscle growth and repair. Animal sources of protein, such as chicken breast, turkey, lean beef, and fish (salmon, tuna), are recommended, providing between 20 and 30 g of protein per 100 g. Eggs and dairy products, such as Greek yogurt and cottage cheese, are also high-quality protein foods.

Plant sources of protein include tofu, tempeh, and legumes (lentils, chickpeas, beans), which provide between 8 and 20 g of protein per serving. Although plant proteins do not contain all the essential amino acids to the same extent as animal proteins, combining them (for example, rice with beans) can provide a balanced protein intake. Quinoa, hemp seeds, and almonds are other valuable plant sources.

Other additional recommendations for healthy muscle mass growth:

1. Hydration : Drink plenty of water throughout the day, especially before, during, and after workouts. Water helps transport nutrients throughout the body and aid in muscle recovery.
2. Supplements for training and muscle mass :
• Whey protein : A protein shake is useful for quickly reaching your daily protein intake, especially post-workout.
• Creatine : It is one of the most studied and effective supplements for increasing muscle mass and strength.
• Omega-3 : From fish oil, helps reduce inflammation and support overall health.
• Vitamins and minerals : Covers the need for essential vitamins and minerals to support intense workouts.
3. Meal Timing : It is recommended to have a meal every 3-4 hours to ensure a steady flow of protein and carbohydrates to the muscles. Post-workout meals should include fast-acting protein (protein shake or lean meat) and carbohydrates to quickly replenish muscle glycogen.
4. Sleep and Recovery : Nutrition is important, but muscle growth occurs mostly during periods of rest. Make sure you get 7-9 hours of sleep per night to support recovery and muscle growth.

In conclusion, building muscle mass and maintaining hypertrophy over the long term requires a balanced approach that combines effective strength training with proper nutrition and an overall healthy lifestyle. A moderate caloric surplus, along with sufficient intake of high-quality protein, carbohydrates, and healthy fats are your key to optimal muscle development and reaching your maximum potential. Consistency in training, adequate sleep, and recovery also play a key role.

References:

https://pmc.ncbi.nlm.nih.gov/articles/PMC7561707/

https://blog.nasm.org/recipes-for-gaining-muscle

Photo sources: Alonso Reyes on Unsplash, Scott Webb on Unsplash, Nigel Msipa on Unsplash, Alexander Redl on Unsplash.