© All rights reserved by IAAPH GmbH

In general, athletes need to eat foods that supply them with enough energy and nutrients so that they have the capacity to perform effectively. Gaining 1 lb/week of muscle mass is reasonable but requires an efficient hypertrophy workout program in conjunction with a well-balanced diet that supplies a caloric surplus. In other words, proper nutrition must supplement a hypertrophy workout program in order to get bigger and stronger. You can download a sample workout program and use the provided information below to gain muscle mass effectively. The videos will show you how to perform these tennis conditioning exercises safely with good form. 

How Much Muscle Can I Gain?

Even if one follows the best hypertrophy program with the help of an excellent conditioning coach, without proper nutrition one would not be able to gain a lot of muscle mass because it takes extra calories to gain weight, just like it takes a caloric deficit to lose weight; athletes need extra calories to support growth and gain muscle mass.

A reasonable amount of muscle mass (not weight gain) that one could attain on a hypertrophy program is ~ 1 lb/week without any pharmaceutical (illegal) intervention. In order to achieve this, the athlete needs to consume additional calories a day on top of the daily energy needs, while participating in hypertrophy training.

When does muscle growth occur?

From a thermodynamic standpoint, it is almost impossible to gain muscle mass while losing weight because one loses weight via a caloric deficit and one gains weight when there is caloric surplus. To achieve both simultaneously, gaining muscle mass while losing weight is extremely difficult and ineffective!

Muscle growth only occurs when nutrition and proper hypertrophy training work together as a unit. For example, just by eating more protein without exercise will not increase muscle mass (the extra calories are stored as fat) and the same holds true vice versa: proper hypertrophy training without adequate nutrition will not increase lean muscle mass.  That’s why professional body builders train in 2 phases:

  1. In phase 1 they try to bulk up and become bigger by gaining muscle mass and weight
  2. In phase 2 they try to slim down by creating a caloric deficit to get rid of the fat

How many calories do you need to gain muscle mass?

One can estimate how many calories are necessary to gain muscle mass while committing to a hypertrophy training but any dietary recommendations must come from a registered dietitian (not your doctor, coach, or hair stylist) because they are the only ones who can legally prescribe nutrition! The American Dietetic Association helps you to find a registered dietitian in your neighborhood. The exact amount of calories depends on the athlete’s:

  • age
  • gender
  • height
  • weight
According to dietary guidelines, one needs to consume 1.7 g/kg (body weight) of protein daily while committing to a hypertrophy workout program in order to maximize gains in muscle mass. Since 1g of protein yields approximately 4 kcal simply multiply grams of protein x 4 kcal/g in order to get the required amount of calories for protein intake. Because it can be challenging and expensive to eat the required amount of protein daily (e.g. 170g / 680kcal), protein supplements such as bars or powders can be used to supplement protein intake from natural food sources:

Example

If the athlete weighs 220lb how many kcal of protein does he/she require daily during a herpertrophy program to gain muscle mass?
  1. Divide 220lb by 2.2 to get kilogram (kg) –> 220lb/2.2 = 100kg
  2. Multiply 100kg by 1.7 g/kg protein –> 100kg x 1.7 g/kg = 170 g of protein
  3. Multiply 170 g of protein by 4 kcal/g to get total amount of calories –> 170g x 4kcal/g = 680 kcal of protein daily
Therefore, he/she needs to eat 170g of protein daily, which is equivalent to 680 kcal of protein!

Sample Hypertrophy Program

Exercise

Sets

Reps

Intensity (1RM)

Rest (sec)

Traditional Deadlift

3

10

70%   *

90

Front Squat

3

8

70%   *

90

Lateral Lunges

3

4 (per leg)

70%   *

90

Romanian Deadlift

3

12

70%   *

90

Russian Lean

3

12

body weight

60

Ball Leg Curls

3

12

body weight

60

* You can calculate your personal 1 repetition maximum (1RM). If you don’t know the  (1RM) then use weight so that you feel a burn for the last 2 reps per set. 

Video

Download Sample Hypertrophy Program

Sample Hypertrophy Program_Lower Body

 

CONNECT WITH FIT 2 HIT

Like us on Facebook

Follow us on Twitter