The load stimulates, the volume develops and the frequency consolidates training gains
Muscle growth, called hypertrophy, involves much more than simply raising large loads or performing infinite series. It requires the balance between intensity, volume, training frequency, periods of recovery and appropriate nutrition.
Adapting all these elements to their goal and their physical ability is essential to achieve progress in a safe and effective way, allowing the body to receive the right stimuli and the time needed to develop coherently.
Below, the technical supervisor of the Body and Health Academy, Breno Daniel, explains three important factors for muscle growth. Check!
1. Load: the initial stimulus for hypertrophy
The load represents the intensity of the effort, that is, the weight used in each exercise. If progressively increased, generates greater mechanical tension, one of the main physiological stimuli for muscle hypertrophy.
According to a survey published in Journal of Strength and Conditioning ResearchHigher loads are effective in maximizing the recruitment of muscle fibers associated with muscle growth. However, the use of high loads requires a technical mastery to prevent injuries.
“Many people give priority to the increase in load without consolidating the technique. I always like to remember a phrase from my mentor, Prof. Phd Jonato Prests:” The technique precedes the load “. That is, increasing weight is only effective and safe when the movement It is well performed, “warns Breno Daniel.
2. Volume: the engine of muscle development
The volume of training corresponds to the total work done: series × repetitions × load. The volume is directly proportional to muscle growth, to a certain extent. A study published in Medicine and Science in Sport and ExerciseHe has shown that the execution of more than 10 series a week per week generates more muscle mass gains than smaller volumes.
However, excess can have the opposite effect. “A common mistake is to increase the volume too much without respecting the limits of the body. This can lead to surchargeWhich compromises recovery and can even stagnate the results “, explains Breno Daniel.
3. Frequency: Reinforcement of the stimulus
The frequency concerns how many times a week a muscle group is trained. The most often training allows you to distribute the volume more efficient And keep regular stimuli, which optimize muscle gain.
The triad of muscle growth
In addition to being combined, the practice of these three steps must be done in the right way to have the expected result. “When we talk about training results, the loading triad, volume and frequency is fundamental, but must be well understood,” says Breno Daniel, who adds: “But it is not always better. A good training program is looking for the balance between stimulus and recovery. Training intelligently is what brings a real result. ”
There is no single factor responsible for muscle hypertrophy. The load stimulates, the volume develops and the frequency consolidates the earnings. The secret is to align these three elements with your goal, respecting the boundaries of the body and always giving priority to the technique.
By Evelyn Guimarães
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
