The critical factor to gaining muscle!
There are thousands of young athletes desperately trying to increase lean muscle mass. There are also an equal amount of training programs, diets and supplements which promise results. With these distractions it can be easy to overlook the basics. In the end the basics are what will get real results.
Most of us are now familiar with the concept of hypertrophy. When we lift a heavy weight, the tension placed on the muscle fiber during a contraction causes microscopic tears. The body reacts to this by repairing these tears and increases the size of the fibers. This adaptation allows us to react to, and survive the stress placed on us. This cycle can be repeated with training, eventually producing noticeably bigger, stronger muscle. As we adapt to a level of training we must progressively increase the level of stress to continue to progress.
The body can only repair itself when at rest. Structural repair will also take a certain amount of time to occur. If we apply further stress too soon after a session we only cause more trauma, not adaptation. When looking to increase muscle mass it is important to be well recovered on a regular basis. If we train too frequently without rest, results will be mediocre. Generally, because we see reasonable progress from training we assume more will be better. There comes a point where we are doing too much and lose sight of the process we are trying to promote.
The fact is that there is only so much the body can cope with. New muscle is created during rest, not during training. If we train too frequently there is no opportunity for the growth to take place. An athlete must be aware of this and schedule rest days as part of a hypertrophy program.
The best approach is to start with a simple hypertrophy focused program and progress things slowly. The trick is to remain patient and stick to a plan. It is very easy to get excited and add extra sessions, thinking it will accelerate progress. Recovery needs to be as much a priority as the training itself. If an athlete neglects recovery and rest they will put themselves at a great disadvantage.
When looking to gain lean tissue an athlete must follow a gradual progressive overload program. They must ensure rest and adequate nutrition. Hypertrophy is a slow process and patience is key. There are no magical programs. A coach must monitor the athlete to ensure that he sticks to the process. Young athletes must be especially careful as their inexperience can create insecurities with the program. In a competitive environment, where team selection may be a factor, athletes must learn to trust the program and commit to it.
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