Muscle hypertrophy is a term for an increase in the size of a muscle. This post has some supplements and techniques to increase muscle mass as described in research studies.
Supplements and Foods:
creatine
essential amino acids
high protein foods
HMB
meat
ursolic acid
whey
Training Techniques:
dynamic accentuated external resistance exercise
eccentric resistance training
low-load high-velocity squats
lower load lifted to failure
whole-body low-intensity resistance training
References:
A creatine-protein-carbohydrate supplement enhances responses to resistance training. (Link)
Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression. (Link)
Difference in kinematics and kinetics between high- and low-velocity resistance loading equated by volume: implications for hypertrophy training. (Link)
Effects of a combined essential amino acids/carbohydrate supplementation on muscle mass, architecture and maximal strength following heavy-load training. (Link)
Effects of an omnivorous diet compared with a lactoovovegetarian diet on resistance-training-induced changes in body composition and skeletal muscle in older men. (Link)
Effects of different accentuated eccentric loads on acute neuromuscular, growth hormone, and blood lactate responses during a hypertrophic protocol. (Link)
Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. (Link)
Effects of whey isolate, creatine, and resistance training on muscle hypertrophy. (Link)
Effects of whole-body low-intensity resistance training with slow movement and tonic force generation on muscular size and strength in young men. (Link)
High-intensity resistance training amplifies muscle hypertrophy and functional gains in persons with Parkinson’s disease. (Link)
mRNA expression signatures of human skeletal muscle atrophy identify a natural compound that increases muscle mass. (Link)
Muscular hypertrophy and changes in cytokine production after eccentric training in the rat skeletal muscle. (Link)
Muscular performance after concentric and eccentric exercise in trained men. (Link)
Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. (Link)
Resistance exercise load does not determine training-mediated hypertrophic gains in young men. (Link)
Resistance exercise with whey protein ingestion affects mTOR signaling pathway and myostatin in men. (Link)
The effects of eccentric and concentric training at different velocities on muscle hypertrophy. (Link)
Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. (Link)
β-Hydroxy-β-methylbutyrate (HMβ) supplementation stimulates skeletal muscle hypertrophy in rats via the mTOR pathway. (Link)
β-Hydroxy-β-methylbutyrate reduces myonuclear apoptosis during recovery from hind limb suspension-induced muscle fiber atrophy in aged rats. (Link)
