The most scientifically effective method for building clean muscle mass can be complex and depends on an individual’s goals, body composition, and training background. However, here are some generally scientifically proven methods:
Progressive overload: This means building muscle mass over time by increasing weights or reps, constantly exposing the muscles to new stimuli and causing them to grow.
Proper nutrition: Proper nutrition is important for building muscle mass. Protein intake should be sufficient and distributed evenly throughout the day.
Strength training: Strength training can have a direct effect on muscle growth. However, it’s also important to have diverse training that targets different muscle groups.
Progressive tension: This means activating and working the muscles in different ranges of motion, both dynamically and statically.
Sufficient rest and recovery: Muscle growth happens during rest and recovery. Insufficient rest and recovery can slow down or even prevent muscle growth.
However, it’s important to remember that everyone’s body and training program are unique, and the most effective way to build muscle mass can vary from person to person. With the guidance of an expert and a personalized training program, you can find the most effective way for you to build muscle mass.