New answers tagged muscle-mass
1
It's possible and effective, but I would recommend going for the strength using compound movements first and the more specific hypertrophy second. The primary reason for this is fatigue management. The fatigue induced by a heavy set affects the longer lighter sets less than the other way around.
Wendler 5/3/1 program is built around this approach. The ...
2
If its the first time you have ever got into fitness/working out you can sometimes expect "noob gains". I myself got about 5 kilograms without nutrition at all.
If you are really strict with your diet (Bulking) you can expect to get like half a kilo of muscle per week after that. Its a really rough number, it will be more or less depending on your body and ...
4
There's more than one type of muscle mass, and training different rep ranges emphasize one over the other:
Rep ranges 1-3: emphasizes myophibrilar hypertrophy (i.e. more protein pairs that actually perform muscle contractions)
Rep ranges 4-6: balanced hypertrophy range (i.e. both myophibrilar hypertrophy and sarcoplasmic hypertrophy)
Rep ranges 7-15: ...
1
Don't do CHRONIC cardio (i.e slow/moderate pace for miles at a time). Do sprints and HIIT type training. I would say google "Sprint 8". It's a simple training plan that will only take 20-30 min of your day but will help to BURN FAT and BUILD MUSCLE.
Good luck!
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