KRATOS Whiteboard Wednesday is BACK! This week we're looking at hypertrophy and how to build muscle mass alongside CrossFit by adding just a few hours of extra training to your regular program.
If you're a CrossFitter looking to "get bigger" OR "increase lean muscle mass" - This article (and the subsequent YouTube video) is here to help you.
When we look at hypertrophy then there are a few factors we need to consider
People often talk about the optimal weights, sets and reps for hypertrophy. But, the reality is that it all comes down to work.
WORK = Volume (reps x sets) x Frequency (how often that body part is trained) x Intensity (load)
So as you can see, you can increase volume, frequency or intensity to increase your overall work done and it will positively effect muscle mass.
It's simple, if you want to increase muscle mass, you need to make sure you're eating enough! The liklihood of you maximising your muscle gaining potential on maintenence calories or a deficit is zero.
If you want to figure out how to calculate your calorie needs then click HERE.
You also need to make sure you're eating enough protein to support an increase in muscle mass.
Obviously supplements can help with increasing muscle mass. The most well researched supplement in this category is CREATINE and that's why we include it in our own FUEL and RECOVERY supplements.
Other supplements which may help are Zinc and D-Aspartic Acid - both of which have been shown to increase natural testosterone levels.
Watch the video below to go over all the above in more detail and to give an example training program designed to help you increase muscle mass in just 4 hours a week.