Alec Titan
Building muscle takes time, dedication, and a good understanding of your body's needs. While it's a common misconception that women will get big from weightlifting, this is not the case. Both men and women can build muscle through weight training, though men tend to lose muscle mass as they age, making it harder to build and maintain muscle. To build muscle, you need to push your body beyond its comfort zone, but this should be done safely and with proper form to avoid injury. A well-rounded approach to muscle-building includes a solid strength training routine, a nutritious diet, and adequate rest.
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What You'll Learn
Weight training
When starting a weight training program, it is important to have a plan and a strategy in place. Consult a fitness professional or a doctor to ensure that your weight-gaining tactics are healthy and appropriate for you. It is also important to warm up and stretch before engaging in strength activities, and to use the correct form, breathing techniques, and controlled movement to reduce the risk of injury.
The typical recommendation for building muscle is to complete three to six sets of six to twelve reps of an exercise. If you want to gain muscular strength, choose a heavier weight and do fewer repetitions (e.g. three to six reps). If you want to gain muscular endurance, use lighter weights and do a higher number of reps. To increase muscle size, reduce the amount of rest between sets (30 to 90 seconds). To increase strength, take a little extra rest time between sets (2 to 5 minutes).
It is also important to be consistent with your weight training. Aim to train four to five days a week, and always allow at least 48 hours between sessions for muscle recovery. Keep a journal to record your exercises, weights, and sets to help you track your progress.
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Nutrition
Firstly, it is important to consume adequate calories. Building muscle requires a calorie surplus, and research suggests that a surplus of around 350 to 500 calories, along with regular resistance training, is beneficial for muscle gain. This can be achieved by eating nutrient-dense, whole foods and prioritising lean protein sources. Lean meats such as chicken, turkey, and fish are excellent sources of protein with minimal fat. In addition, supplements like rice protein have been shown to produce muscle gain similar to whey protein.
Secondly, the quality and quantity of macronutrients are crucial. The International Society of Sports Nutrition recommends consuming 1.4-2.0 grams of protein per kilogram of body weight per day for muscle growth when combined with physical activity. Leucine, an amino acid found in high-protein foods like meat, fish, and dairy, is particularly important for building muscle. Carbohydrates are also essential, providing fuel for intense workouts and replenishing energy stores post-workout. Healthy carbohydrates include whole grains, fruits, and vegetables.
Finally, dietary fats, especially heart-healthy unsaturated fats, are vital for maintaining hormonal function and a healthy immune system. Avocados, nuts, and fatty fish like salmon are excellent sources of healthy fats. It is important to note that the ratio of macronutrients may vary depending on individual needs, and consulting a registered dietitian can help determine the optimal diet for muscle building.
In addition to diet, consistent resistance training and weight training are crucial for muscle growth. This includes exercises like lifting weights, using resistance bands, and compound movements such as squats and bench presses. Building muscle takes time, and a combination of proper nutrition and regular, intense workouts will promote optimal results.
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Cardio
The key to building muscle with cardio is to find the right balance and intensity. It is recommended to do cardio 2-4 times a week for 30-45 minutes each session. If you are an athlete with a resting heart rate over 65bpm, you may need to increase this to 60 minutes. However, it is important to keep the intensity low, with a heart rate between 100-120bpm to avoid impacting your muscle recovery.
There are also specific types of cardio that can be beneficial for muscle building. For example, HIIT (High-Intensity Interval Training) is a style of training with quick bursts of intense cardio, which can be extremely efficient for building muscle. Sled training is another form of low-impact cardio that allows for maximum work with minimal recovery, as it does not involve eccentric loading, which is what typically creates the most stress on the muscles.
Additionally, the order in which you perform cardio and strength training can make a difference. It is generally recommended to do strength training before cardio to avoid fatigue and ensure you can put all your energy into the weight-training portion. However, if your overall fitness goal is cardio-focused, it may be beneficial to do cardio first.
In conclusion, cardio can be a beneficial part of your workout routine when trying to build muscle, as long as it is done in moderation and complemented with proper recovery, nutrition, and sleep strategies.
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Rest
Additionally, rest helps to remove excess lactic acid that builds up in your muscles after a workout, reducing muscle pain and soreness. It also gives your muscles a chance to recharge and replenish their energy stores, which is vital for maintaining optimal muscle function.
The amount of rest needed depends on your training goals and the specific exercises you are performing. For example, when focusing on building muscle mass, brief rests of 30 to 90 seconds between sets are recommended to keep muscles from burning out. On the other hand, strength training typically requires longer rest periods of 2 to 5 minutes between sets to maintain high force production.
In terms of weekly rest, it is recommended to take at least 48 hours of rest between working the same muscle groups. This doesn't mean you can't work out every day, but it's important to space out your intense workouts with lower-intensity active recovery days. Activities like walking, swimming, or yoga can provide your body with a chance to recover while still staying active.
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Tempo
The benefits of tempo training include improved control and repeatability, which leads to more precise tracking and enhanced potential for personal experimentation. Tempo training is also an excellent tool for injury prevention, as it can help to prevent muscle strains and fortify your joints.
To implement tempo training, you can add pauses to the eccentric or lowering phase of an exercise. This is one of the fastest ways to build muscle and is known as accentuated eccentric training. For example, when doing a squat, you can pause at the bottom of the movement for a few seconds before pushing back up to the starting position. This helps to build stability and strength.
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Frequently asked questions
Building muscle requires a combination of strength training, cardio, and a diet rich in nutrients and protein. Weight training, in particular, is recommended 2-3 times a week, focusing on all major muscle groups.
Free weights such as dumbbells, kettlebells, and barbells are often better for muscle building than machines. Aim to do 8 repetitions for each exercise for 3 sets total, with heavier weights that tire your muscles after 12-15 reps.
A healthy diet is crucial when building muscle. Avoid high-protein diets and focus on nutrient-rich foods such as fruits, vegetables, healthy oils, and high-quality fats like avocado and nuts.
