Topic: The TRUE Science Behind Muscle Building??

[SwedishSkeptic]

Hello there!

I strength-train regularly and I eat healthy and lots of protein, hoping to build muscles on my body in terms of volume, not necessarily just raw strength.

As far as I understand the science then, you should aim for about 6-9 reps per set if you want volume and if you want endurance you aim for 9+ reps per sets.

However, one thing I just "learned" from other more experienced body builders, and I am curious to know where it really came from, is this idea that, "If you want to build muscles you must consume more calories than usual!" and I do not understand this since muscles come from mainly from proteins?

Shouldn't I just focus on enough calories to have energy to "break down" my muscles during strength training and then eat some calories to recover but lots of protein for the protein synthesis?

I am really wondering where this "eat 3000 calories when strength building and then 'deff' where you eat less calories but still equal amount of protein".

In other words, is there any science backing up the claim, "You CANNOT put on muscle gain without gaining fat as well"?

Thanks in advance!
Max "Max K" Karlstedt.

[Tatyana]

The rep range is not something set in stone, it is going to vary depending on the muscle fibre type of the individual and muscle group.

You can put on muscle without fat, Plastique has just made amazing gains without putting on fat, he experimented with his calories, I will let him elaborate.

I have also put on muscle without fat, but not recently.

While there are guidelines for what will work to put on lean tissue, there is enough biochemical/genetic individuality that there are no hard and fast rules, you will have to figure out what works best for you. This means keeping good records and measurements.