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Increasing muscle size, also known as muscular hypertrophy, is a goal for many people, from bodybuilders to older people looking to reverse the loss of muscle mass that comes with age. While it is a common misconception that muscle size is directly proportional to muscle strength, the two often increase in tandem, and both are forms of resistance training. To increase muscle size, you can employ hypertrophy-focused training, which maximises muscle growth by increasing training volume, using moderate to high loads, and short to moderate rest periods. This can be achieved through various exercises, from weightlifting to endurance exercises, and can be supported by supplements such as HMB, protein, and creatine powders.
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What You'll Learn
Resistance training
Hypertrophy refers to increasing the physical size of your muscles and their cells. This can be achieved through resistance training, which stimulates muscle hypertrophy. Training for hypertrophy and strength are interconnected as they often occur at the same time. For example, when you train for hypertrophy, the increased muscular size can increase your strength.
To maximise muscle growth, hypertrophy-oriented RT should consist of multiple sets (3-6) of six to 12 repetitions with short rest intervals (60 seconds) and moderate intensity (60-80% 1RM) with subsequent increases in training volume (12-28 sets/muscle/week). Persistence in training and diet is also important.
It is important to note that muscle growth will eventually plateau, so you may have to adapt your resistance training programme over time to continue experiencing hypertrophy. It is recommended that you consult a healthcare professional or personal trainer to develop a programme and ensure you are using the proper techniques for each exercise.
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Hypertrophy-focused training
To achieve hypertrophy, it is important to continuously challenge your muscles by gradually increasing the amount of weight lifted or resistance over time. This process of progressive overload stimulates muscle growth and increased definition. It is also crucial to allow adequate rest between workouts to give your body time to repair and grow.
Training volume, which is the number of reps multiplied by the number of sets, is a key factor in hypertrophy. Research suggests that training for hypertrophy may involve lifting lighter weights for a higher number of reps compared to strength training. This can be done through eccentric training, which involves slowing down the eccentric (lengthening) phase of an exercise or integrating eccentric-only variations into your routine.
Additionally, periodization is a useful strategy in hypertrophy training. It involves dividing your workouts into macrocycles (large blocks of training) and mesocycles (smaller blocks of training). Linear periodization alternates between training phases for each mesocycle, while undulating periodization switches between training phases within each mesocycle.
Supplements such as creatine monohydrate and HMB can also aid in hypertrophy-focused training by enhancing muscle growth and preventing the effects of overtraining. However, it is important to consult with a physician or healthcare professional before taking any supplements.
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Nutrition and supplements
In addition to whole foods, certain supplements may help support muscle growth. The most effective choices for muscle gain are creatine and protein supplements. Creatine is an amino acid that supplies muscles with energy to complete physical activity on a cellular level. It has been shown to increase strength, power, and the maximum number of sets completed during exercise. Whey protein supplements have also been shown to produce muscle gain. However, it is important to remember that supplements are meant to augment your diet, not replace it.
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Endurance exercises
To improve muscular endurance, you can increase the number of reps you perform, the amount of time you hold a contraction, or the total time a muscle is contracted during an exercise. For example, if you normally bench press 3 sets of 8-10 reps with 155 pounds, you can change to 4 sets of 15-25 reps at 100 pounds. As your muscular endurance improves, you can gradually increase the weight while maintaining the same number of reps.
You can also try isometric contractions, which involve increasing the amount of time you hold a contraction. A 2014 study found that holding a plank for as long as possible (or until failure) five or more times per week improved abdominal endurance.
Some examples of endurance exercises include:
- Planks: Hold a push-up position with your body in a straight line from head to heels. Keep your abs tight and hold the position for as long as possible, gradually increasing your hold time to build endurance.
- Mountain climbers: Start in a low plank position and alternate bringing your knees towards your chest in a running motion. This exercise boosts cardiovascular endurance and works multiple muscle groups, including the core, shoulders, and legs.
- Wall sits: Sit against a wall with your knees at a 90-degree angle and hold the position for as long as possible. This static exercise builds endurance in the quadriceps and glutes.
- Bicep curls, shoulder presses, tricep extensions, and abdominal work are also good for endurance. These exercises engage just one muscle at a time. For endurance, complete 2 to 4 sets of 10 to 15 repetitions.
It's important to remember that your muscles can adapt quickly to exercise, so you should continuously challenge them to see growth and increased definition. Gradually increase the intensity, duration, or number of reps over time to avoid injury and promote muscle repair and growth.
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Rest and recovery
Sleep is also a crucial component of rest and recovery. During deep sleep, the body releases growth hormones and increases blood flow to the muscles, which are important for muscle repair and growth. Aim for 7-9 hours of quality sleep per night, and try to avoid electronics for 2 hours before bed.
Nutrition is pivotal for muscle recovery. After exercise, muscles need nutrients, particularly protein, which provides the amino acids necessary for muscle protein synthesis. Consuming a high-protein meal or supplement before or after a workout can support muscle recovery. Carbohydrates are also important, as they replenish glycogen stores after exercise, which is essential for muscle recovery.
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Frequently asked questions
There are several ways to increase muscle size, including:
- Weightlifting or resistance training: Focus on increasing training volume, using moderate to high loads (65% to 85% of one-rep max) and short to moderate rest periods (30 to 90 seconds).
- Hypertrophy-focused training: This type of training maximizes muscle growth by increasing training volume, using a combination of moderate and high loads, and shorter rest periods.
- Nutrition: Ensure you are consuming adequate calories and protein. A slight calorie surplus can help gain muscle mass, and protein is essential for muscle growth and repair.
- Progressive overload: Continuously challenge your muscles by gradually increasing the weight, number of reps, or sets over time.
Some effective exercises for increasing muscle size include:
- Squats
- Push-ups
- Pull-ups
- Chin-ups
- Lunges
- Hip hinges
- Calisthenics
- Resistance band training
While muscle size and strength are correlated, they are not directly proportional. Muscles of any size can be made stronger through training. The relationship between size and strength depends on the muscle type, area, and individual fitness level.
Yes, supplements like HMB, protein powders, and creatine powders can support muscle growth and prevent muscle loss. However, always consult a physician before taking any supplements to understand the potential side effects.
