Il libro delle donne: una guida alla nutrizione, alla perdita di grasso e al guadagno muscolare
You can manipulate the intensity of the exercise by increasing the weight/resistance. Heavier weights or an increased resistance will over time lead to an adaptation by your muscles, connective tissue, bone and nervous system. In other words you will get bigger and stronger!
Volume (aka Sets & Reps) :
This is basically how often you work out in a given time. Let’s say if you work out 3 times a week, then an additional 4th
Kraemer, W.J., Ratamess, N.A. & French, D.N. Resistance training for health and performance. Curr Sports Med Rep1, 165–171 (2002).
Table 1. Comparison between recommended macronutrient breakdowns from literature
Helms, Aragon and Fitschen
Lambert, Frank and Evans
The consumption of 55-60% of calories in form of carbohydrates in both off-season and pre-contest periods is considered to be beneficial in regards to maintenance of training intensity. Guidelines on this field suggest an intake of carbohydrates up to 6g/kg of body mass for male strength athletes.
Finally the fluid consumption also requires close monitoring. Leiper, Carnie and Maughan (1996) express that the daily amount of fluid loss can exceed 3L in inactive populations, and this number in active populations can almost reach up to 5L.