Dominic Stone
Building muscle is a priority for many people, whether it's to increase definition, improve lean body mass, or add bulk and size. The process of increasing muscle mass is known as muscle hypertrophy, and it involves increasing the protein deposition rate while minimising muscle protein breakdown. This requires a combination of resistance training and proper nutrition. While building muscle takes time and consistency, there are ways to optimise your routine and see faster results. This includes focusing on the right exercises, tempo, diet, and recovery strategies.
| Characteristics | Values |
|---|---|
| Diet | High protein, low saturated fat, and high-calorie foods. |
| Protein Sources | Chicken, eggs, cottage cheese, Greek yoghurt, shrimp, turkey breast, and tilapia. |
| Carbohydrates | Bananas, sports drinks, peanut butter sandwiches, etc. |
| Supplements | Omega-3 fatty acids. |
| Exercise | Weight training, resistance training, and compound exercises. |
| Tempo | Lifting: 3 seconds, 1-second pause, 3 seconds lowering. |
| Rest | 48 hours between sessions for muscle recovery. |
| Training Volume | Number of reps multiplied by the number of sets. |
| Time Under Tension | Using tempo to keep muscles under tension for longer. |
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What You'll Learn
Resistance training
There are several ways to do this, including free weights, weight machines, your own body weight, or resistance bands. Free weights, such as barbells, dumbbells, and kettlebells, are often considered better for muscle building than machines as they require more muscles to be engaged to control the weight. However, machines can be ideal if you have balancing issues or other limitations that make it safer to be seated during training. Bodyweight resistance training is also a great option, with moves like push-ups, squats, and pull-ups providing a challenging workout.
When doing resistance training, it is important to focus on all major muscle groups and to vary your workouts. You should also gradually increase the weight or resistance as you progress. For example, you could do 1 or 2 or 3 more repetitions of an exercise using a specific weight, but not more. This is known as progressive overload and is a key principle in muscle building. It involves forcing your muscles to rebuild themselves stronger by increasing the challenge they face with each workout.
It is also important to give your muscles time to recover. Muscle growth occurs during recovery, so it is recommended to train just two or three times per week. Make sure to get enough rest and sleep to allow for adequate growth hormone release, which assists in muscle growth.
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High-protein diet
A high-protein diet is essential for building muscle, as protein is needed for repairing and building muscle tissue, bones, and cartilage. It's important to note that while increasing your protein intake can support muscle growth, it should be done in conjunction with a well-balanced diet that includes healthy carbohydrates and fats.
To build muscle, aim for a protein intake of 0.5 to 0.8 grams per pound of body weight. For a 75kg man, this equates to approximately 56 grams per day, while a 60kg woman should aim for around 45 grams per day. It is recommended to get your protein from a variety of sources, including animal- and plant-based options, to ensure you're getting a full range of amino acids, which are the building blocks of proteins.
- Eggs are a complete source of protein, containing all the essential amino acids. They also provide vitamins, minerals, antioxidants, and healthy fats. A single hard-boiled egg contains 6.3 grams of protein.
- Salmon is an excellent source of protein and omega-3 fatty acids, which can also support muscle growth. A half fillet of salmon contains 40.4 grams of protein.
- Chicken is a lean protein source that can help build muscle mass.
- Greek yogurt is a dairy product that provides high-quality protein and can be a great post-workout snack.
- Beans, chickpeas, and lentils are plant-based sources of protein that also offer a complete range of amino acids when combined with brown rice.
- Tofu is a high-protein option for plant-based diets, containing about 13 grams of protein per 100-gram serving.
- Nuts and seeds, such as peanuts, almonds, chia seeds, and pumpkin seeds, are good sources of protein and healthy fats. They can be consumed as snacks or added to meals.
- Dairy products like milk (cow's or soy milk) and cottage cheese are excellent sources of protein.
- Lean meats like pork tenderloin and bison are good sources of protein and essential vitamins and minerals.
In addition to a high-protein diet, it's important to stay hydrated and include healthy carbohydrates and fats in your meals and snacks to fuel your workouts and support muscle growth.
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Calorie surplus
Bulking is a strategy frequently employed by bodybuilders to gain weight and muscle mass. This involves a calorie surplus, which means consuming more calories than your body burns in a day.
A calorie surplus is essential for muscle gain, but it's important to understand the best way to do it. Clean bulking is a popular method among athletes who want to build muscle mass without the risks of too much weight gain. It involves a sustained caloric surplus and the consumption of specific foods, complemented by high-intensity workouts that build muscle mass. It is a healthier way of gaining weight, but it may be too slow for those who want to build muscle fast.
Dirty bulking is a method for those who find it difficult to gain weight. It involves a significant calorie surplus in a short time, leading to weight gain. However, it can be unhealthy, especially if your calorie surplus is too high, as it can increase fat mass and markers of inflammation, promote insulin resistance, and raise levels of fat in your blood.
To bulk the right way, it's important to incorporate nutrient-dense, whole foods into your diet. This includes fruits, vegetables, starchy vegetables, grains, and seafood. It's also important to ensure you're getting enough protein, as this is essential for muscle growth. According to research from the University of Stirling, weight lifters need to eat 0.25 to 0.30 grams of protein per kilogram of body weight per meal. For a 175-pound person, that's 20 to 24 grams of protein at every meal.
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Tempo and form
Tempo training is a great way to build muscle fast. It involves slowing down certain parts of your workout to make your muscles work harder. For example, when doing a bench press or squat, you can raise the bar explosively and take four seconds to lower it. This is known as a "rep". By doing this, you are forcing your muscles to work harder and putting them under more tension. This can lead to greater muscle growth and strength gains.
Tempo training is not just about lifting slowly, but about controlling and manipulating the duration of the concentric, isometric, and eccentric muscle actions during a lift. For example, if you are doing a back squat @ 32X1, you would lower yourself from a standing position to the bottom of your squat in 3 seconds (eccentric), hold for 2 seconds (isometric), then move back to a standing position as fast as possible (concentric), and finally pause for 1 second before repeating (pause). This type of training improves repeatability and control in your movement and is highly recommended.
It's important to note that tempo training is not meant to be used with all exercises. If you're doing highly technical lifts, such as a heavy deadlift, slowing down a phase could lead to injury. The same goes for explosive moves, such as Olympic lifts, jumps, and throws, which are designed for speed. However, for other moves, tempo training can be a great way to build muscle and improve your strength.
In addition to tempo training, it's important to focus on your form when lifting weights. This means using proper technique and maintaining good posture during your lifts. This can help you get the most out of your workouts and prevent injuries. Working with a licensed and credentialed trainer can be a great way to learn proper form and technique. They can design a personalized program that takes into account your goals, fitness level, and any limitations you may have.
Finally, it's important to give your muscles time to recover. Allow at least 48 hours between weight training sessions, and make sure you are fueling your body with enough protein and carbohydrates to support muscle growth and recovery.
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Progressive overload
For example, if you can bench press 100 pounds for 10 repetitions in week 1, you can aim to increase the weight to 105 pounds for the same number of reps in week 4, and then to 110 pounds in week 8. You can also increase the number of sets, starting with 2 sets and moving up to 3 sets as you progress. Alternatively, you can focus on increasing the length of your workouts over time, which will help build endurance and improve cardiovascular fitness and strength. For example, if you are running for 30 minutes in week 1, you can increase this to 45 minutes in week 4, and 60 minutes in week 8.
The key to progressive overload is to gradually challenge your muscles to stimulate growth and strength gains. It is important to ensure that you are using proper form and progressing safely to avoid injury and burnout. Working with a certified personal trainer can help you create a plan that is tailored to your goals and fitness level, ensuring that you are progressively overloading safely and effectively.
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Frequently asked questions
Building muscle takes more than just going to the gym. It requires a combination of exercise and a well-balanced diet. To build muscle, you need to eat more calories than you burn each day. This is because your body needs this extra energy to rebuild and grow muscle after your workouts. Aim to eat roughly 250 to 500 extra calories per day, with the bulk of those coming from protein.
Resistance training promotes muscle growth. This includes exercises that use free weights, weight machines, your own body weight, or resistance bands. Aim to train two to three times per week to give your muscles time to recover. Make your workouts short and intense, and focus on compound exercises that work multiple muscle groups, such as squats and bench presses.
The best foods to build muscle are high in protein and low in saturated fat. Good sources of protein include chicken breasts, eggs, Greek yoghurt, shrimp, cottage cheese, and turkey breast. You can also get muscle-building protein from plant-based sources such as whey and casein.
