The Essential Guide to Building Muscle by Phil Davies

By Phil Davies

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Sets There is some research to suggest that just a single set performed to failure is enough to bring about gains in maximal strength and hypertrophy [11,12]. However, the majority of studies show that multiple sets per exercise are optimal when it comes to building muscle mass and improving strength [1318]. The recommendation is to complete 3 to 6 sets per exercise [6,19,20]. 41 The Essential Guide to Building Muscle Exercises There are literally an infinite number of resistance exercises to choose from.

1992). Evaluation of protein requirements for trained strength athletes. Journal of Applied Physiology, 73, 1986-1995 29. R. (1998). Effects of exercise on dietary protein requirements. International Journal of Sport Nutrition, 8, 426-447 53 The Essential Guide to Building Muscle 30. M. (2006). Resistance training reduces whole-body protein turnover and improves net protein retention in untrained young males. Applied Physiology, Nutrition, and Metabolism, 31, 557-564 31. M. (2007). Resistance training reduces fastedand fed-state leucine turnover and increases dietary nitrogen retention in previously untrained young men.

Nutr Neurosci. Feb;6(1):29-37. 22. Food and Nutrition Board, Institute of Medicine (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). The National Academies Press. 23. D. (2003). A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. Journal of Nutrition, 133, 411-417 24. , & Baum, J. (2003). Increased dietary protein modifies glucose and insulin homeostasis in adult women during weight loss.

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