How should I build muscle mass – how many series, repetitions and what loads?

The process of muscle mass built is based on the kind of training which will induce maximal catabolism of proteins which in the process of regeneration build up in excess - this is so called training supercomepensation. Depending on the proficiency of the athlete the appropriate training load is established, that is number and kind of exercises, division into series etc. Generally, at the beginning so called motoric base understood as muscular proportions needs to be developed. The development of the very mass – that is the volume of the muscle is not the best from the point of view of tendons, joints and ligaments etc. The composition of fibres has to be taken into consideration in training – different to deep muscles and different to external ones.

Initially, for the development of mass the number of repetitions is 10-20 with a small rest interval (the issue of burning out the glycogen and maximising muscle development processes). Maximum loads improve strength parameter and always when improving strength you improve mass and the other way round. When focusing your training on mass you should increase number of repetitions and maintain large loads. In the later stage of training you should introduce various kinds of stimulus changeability, isometric breaks etc. and the elements of strength development.

I would like to emphasise that the most important is training and then supplements. We have come across situations when there were really poor programmes from the point of view of the choice of exercises, changeability of work and loads etc but with extensively developed diet which is faulty despite of the fact that initially it brings increase finally it brings increase of injuries due to too quick increase in mass to the endurance of the tendons and ligaments. You also have to remember that if you start from a certain amount of supplement then in future you will have to increase that amount (the same as with medicines) due to organism’s adaptation. The efficiency of the supplement is measured in the degree to which it is absorbed. The exercises have to include all muscles and their synergistic units as bigger muscles will develop quicker and the postural ones which are stabilizers develop slower and that results in disproportions whose correction is difficult and time-consuming.

Going back to mass – establishing particular loads is individual but you basically need to take into consideration the processes I was writing at the beginning

Orma