Logan Steele
Building muscle is a slow process that requires a well-rounded approach to health and fitness. While it is often associated with heavy weightlifting, other forms of exercise such as aerobic exercise and cardio can also be beneficial. In addition, a healthy diet is key, with a focus on nutrient-rich foods and a good balance of protein, fats and carbohydrates. For those who want to build muscle, it's important to push your body beyond its comfort zone and to focus on compound exercises that work multiple muscle groups at the same time.
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What You'll Learn
Weight training
When starting a weight-training program, it is important to focus on compound exercises that work multiple major muscle groups. Examples of these include squats, deadlifts, lunges, and bench presses. These exercises are great for building muscle in the legs, including the quadriceps, hamstrings, glutes, and calves. For instance, the squat is a compound exercise that works the quads, glutes, and calves. It is important to maintain proper form when performing these exercises, gradually increasing the weight or resistance level as you train.
The typical recommendation for building muscle is to complete three to six sets of six to twelve reps of an exercise. If your goal is to increase muscular strength, opt for heavier weights and fewer repetitions, with extra rest time between sets. On the other hand, if you want to increase muscle endurance, use lighter weights and aim for higher repetitions with less rest between sets.
To build muscle effectively, consistency is key. Aim to weight train at least twice a week, allowing for at least 48 hours between sessions for muscle recovery. It is also important to track your progress and set realistic goals. Building lean body weight takes time, and it is crucial to consult with your doctor to ensure your weight-training tactics are safe and appropriate for you.
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Nutrition
Macronutrients
The three macronutrients—protein, carbohydrates, and fats—are all important for building muscle.
Protein
Protein is critical for muscle growth and maintenance. 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. This can include whole foods and supplements. Leucine, an amino acid found in protein, is important for building muscle and managing blood sugar levels. Good sources of protein include poultry, lean meats, fish, eggs, and dairy.
Carbohydrates
Consuming carbohydrates is important for replenishing energy stores and promoting muscle-building potential. It is recommended to fuel with carbs before and after an intense workout. Healthy sources of carbohydrates include fruits, vegetables, and whole grains.
Fats
Although dietary fats do not play a large role in building muscle, they are important for maintaining hormonal function and a healthy immune system. A fat-free diet can impede muscle growth in people who exercise vigorously. Heart-healthy sources of fat include vegetable oils (such as olive oil and canola oil), avocados, nuts, and fatty fish (such as salmon, herring, sardines, and trout).
Calories
In addition to macronutrients, consuming an adequate number of calories is essential for building muscle. A calorie surplus of around 350 to 500 calories, along with regular resistance training, is beneficial for muscle gain. However, it is important to note that the majority of these calories should come from nutrient-dense, whole foods.
Sample Bodybuilding Diet
Bodybuilders typically alternate between a bulking phase and a cutting phase. During the bulking phase, the goal is to eat a high-calorie, protein-rich diet and lift weights intensely to build muscle. The cutting phase then focuses on losing fat while maintaining the muscle mass gained during the bulking phase. This involves specific changes in diet and exercise over 12–26 weeks. It is recommended to consult a registered dietitian to determine your individual nutritional needs.
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Cardio
However, it is important to note that the amount of aerobic training, its intensity, and other factors such as diet and lifestyle, play a role in muscle growth. For example, long bouts of steady-state cardio have been proven to increase cortisol levels and break down muscle. Therefore, it is recommended to do cardio exercises that have the ability to enhance your muscle-building phase. This includes exercises that improve blood flow to your muscles and aid recovery from strength training, such as cycling, stair climbing, walking, or jogging.
The intensity, duration, and frequency of cardio exercises are key to promoting muscle growth. Scientists recommend exercising at an intensity of 70 to 80 per cent heart rate reserve with sessions lasting 30 to 45 minutes, 4 to 5 days a week. It is also important to ensure proper recovery, nutrition, and sleep when doing cardio to build muscle.
Additionally, when incorporating cardio into your muscle-building routine, it is suggested to do strength training before cardio to avoid fatigue and maintain proper form during strength training. Light cardio can also be done as a warm-up before strength work to reduce the risk of injury.
Overall, cardio can be a beneficial part of a muscle-building routine when done in moderation and complemented with proper recovery, nutrition, and strength training.
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Rest
In addition to rest between sets, incorporating rest days into your training plan is crucial for muscle building. These days allow your body to recover and repair muscle tissue. Aim for at least 48–72 hours of rest between working the same muscle groups. During this time, you can engage in active recovery with low-intensity activities such as walking, swimming, or yoga, which facilitate muscle repair without overdoing it.
Sleep is another critical aspect of rest for muscle building. Getting adequate sleep improves recovery, promotes muscle growth, and enhances overall well-being. It plays a vital role in cellular repair, regeneration, and hormone regulation, all of which are essential for muscle building.
Remember, every body is different, so you may need to experiment to find the rest periods and recovery strategies that work best for you. By incorporating rest and recovery into your training plan, you will be able to optimize your muscle-building potential and maintain a healthy balance.
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Tempo
You can also maximise the upward or concentric phase of lifts by increasing mechanical tension, which is necessary for increased strength and size.
It is important to note that whether or not you will benefit from extended tempo training depends on your background, goals, and other factors. For example, there is a debate around whether extended tempo work is beneficial, and this depends on differences in training intent and application. For instance, eccentric training is well-suited for increasing muscle strength at longer lengths, while concentric training can be more beneficial for shorter lengths.
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Frequently asked questions
Building muscle requires a combination of strength training, cardio, and a diet rich in nutrients and protein. Aim to work out for 20 to 30 minutes, 2 to 3 times a week, focusing on exercises that target multiple muscle groups, such as squats, deadlifts, pull-ups, and bench presses. To build muscle, you need to push your muscles beyond their comfort zone, so choose a weight that tires your muscles after 12 to 15 repetitions.
Free weights, such as dumbbells, kettlebells, and barbells, are often better for muscle building than machines as they provide a greater stimulus to the muscles. However, machines can be useful if you have balancing issues or other limitations. When performing strength training, it's important to maintain proper form and gradually increase the weight as you build strength.
A healthy diet that is rich in nutrients is key to supporting muscle growth. Avoid high-protein diets as they can put unnecessary pressure on your body, especially your kidneys. Instead, focus on eating nutritious high-fat foods such as avocado or nuts, and topping your meals with concentrated calories, such as grated cheese or nut butter.
Building muscle is a slow process that can take months or even years. While you may notice some gains within a few weeks, it takes consistent training and a well-designed program to see significant results.
