Build Muscle Mass: Complete Guide to Hypertrophy Training
Learn the science of muscle growth. This comprehensive guide covers training principles, nutrition requirements, and recovery strategies for maximum gains.
Understanding Muscle Hypertrophy
Muscle growth occurs through mechanical tension, metabolic stress, and muscle damage. Understanding these principles helps optimize your training for maximum results.
Training Principles for Muscle Growth
Progressive Overload
Gradually increasing weight, reps, or volume over time is essential for continued muscle growth. FitFlow tracks your progress and recommends when to increase loads.
Training Volume
Research shows 10-20 sets per muscle group per week maximizes hypertrophy. FitFlow automatically calculates your weekly volume to ensure optimal stimulus.
Exercise Selection
Combine compound movements (squats, deadlifts, presses) with isolation exercises for comprehensive muscle development.
Nutrition for Muscle Growth
Caloric Surplus
Consume 200-500 calories above maintenance to support muscle growth. FitFlow calculates your ideal surplus based on goals and activity level.
Protein Intake
Aim for 1.6-2.2g of protein per kg of body weight daily. Our AI food scanner tracks protein intake automatically.
Recovery and Rest
Muscles grow during recovery, not training. Ensure adequate sleep (7-9 hours), rest days, and stress management for optimal results.
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About the Author
Coach Mike Thompson is part of the FitFlow team, dedicated to helping you achieve your fitness goals through science-based advice and innovative technology.