Logan Steele
Building muscle is a slow process that requires a well-structured training program and a balanced diet. Weight training is a popular method for building muscle, with exercises such as squats, deadlifts, and lunges stimulating multiple muscle groups. The key to muscle growth is to push your muscles beyond their comfort zone, gradually increasing the weight and intensity of exercises to challenge your body. In addition to weight training, aerobic exercise, or cardio, can also aid muscle growth and function, particularly for older individuals. A balanced diet is also essential for muscle growth, with protein playing a crucial role in muscle repair and growth. However, a common misconception is that a high-protein diet leads to faster muscle growth, which is not only ineffective but also harmful to the body.
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What You'll Learn
Weight training
To build muscle through weight training, it is recommended to complete three to six sets of six to 12 repetitions of an exercise. If you want to gain muscular strength, opt for heavier weights and fewer reps, whereas lighter weights and higher repetitions lead to gains in muscular endurance. It is crucial to maintain proper form, gradually increasing the weight or resistance level, and ensuring adequate rest between sets.
For those who are new to weight training, it is advisable to start with lighter weights and gradually increase as you build strength. Additionally, it is important to prioritize recovery by limiting extremely intense workouts to a few times a week and focusing on rest and proper nutrition on your off days. Research suggests that consuming carbohydrates on rest days can help rebuild muscle faster.
It is worth noting that building muscle is not just about the training itself. A well-rounded approach includes a strategic plan, proper nutrition, and adequate rest. Consulting with a fitness professional or personal trainer can be beneficial to ensure you are using the correct techniques and creating a safe and effective training plan tailored to your goals.
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Nutrition
Calories
To build muscle, you need to consume more calories than you burn. A 2019 review suggests that a calorie surplus of around 350 to 500 calories, along with regular resistance training, is beneficial for muscle gain. It is important to note that these extra calories should come from nutrient-dense, whole foods.
Protein
Protein is essential for building muscle. 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. Lean meats, poultry, and fish are good sources of protein. It is important to note that eating large amounts of protein will not make your muscles grow faster and can put unnecessary pressure on your body, especially your kidneys.
Carbohydrates
Consuming carbohydrates is important for muscle-building as they provide fuel for physical activity. Eating nutrient-dense carbohydrates before and after a workout can help replenish energy stores and promote muscle growth.
Fats
Although dietary fats do not play a significant role in building muscle mass, they are important for maintaining overall health. Healthy fats, such as olive oil and avocados, help maintain hormonal function and a healthy immune system. A fat-free diet can impede muscle growth, especially for those who vigorously exercise.
Sample Bodybuilding Diet
Bodybuilders typically go through a bulking phase, where they eat a high-calorie, protein-rich diet and lift weights to build muscle. This is followed by a cutting phase, where the focus shifts to losing fat while maintaining the muscle mass gained during the bulking phase. It is important to consult a registered dietitian or nutritionist to determine your individual nutritional needs and ensure a well-rounded diet.
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Cardio
The key to building muscle with cardio is to find the right balance with strength training. Both aerobic activity and strength/resistance training play a role in muscle hypertrophy, and incorporating a healthy balance between the two is key. The potential for muscle growth will depend on the amount and intensity of aerobic training, as well as other lifestyle and genetic factors. For example, someone who is marathon training may have very different results from someone who is jogging a 5K twice a week.
To promote muscle growth, scientists recommend exercising at an intensity of 70 to 80 percent heart rate reserve (HRR) with sessions that are 30 to 45 minutes long, 4 to 5 days a week. You can calculate your HRR by subtracting your resting heart rate from your maximum heart rate. It is important to note that long bouts of steady-state cardio have been proven to increase cortisol levels and break down muscle, so varying your activities and intensities is crucial.
If you are a beginner, it is suggested that you focus on strength training and dieting for at least 8-12 weeks before incorporating cardio. After building a solid foundation, you can add in moderate-intensity cardio sessions, such as cycling, 2-3 times a week for 20-30 minutes. This will help improve your cardiovascular system and allow you to eat more muscle-building calories while staying lean.
Additionally, the order in which you perform cardio and strength training can impact your results. It is generally recommended to do strength training before cardio to avoid fatigue and maintain proper form during weight-lifting. However, if your overall fitness goal is cardio-focused, such as training for a triathlon, doing cardio first can make sense. Just ensure that the aerobic training does not interfere with the quality of your resistance training.
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Rest
Sleep is one of the most important elements of rest. It plays a crucial role in cellular repair and regeneration, hormone regulation, and muscle building. The National Sleep Foundation recommends that adults get between 7-9 hours of uninterrupted sleep each night. In addition to improving sleep, rest also involves limiting stress and increasing physical and psychological relaxation. Adopting mindfulness or meditation practices can enhance psychological recovery and lead to better performance.
Nutrition is also an important aspect of rest days. The body still needs nutrients to aid in recovery, and eating the right foods ensures the muscles have the nutrients they need to grow and repair. Research has shown that protein, carbohydrates, and fat are all important for muscle recovery and growth. Protein supports muscle protein synthesis and aids in muscle repair by supplying amino acids that help heal recovering muscle tissue. Carbohydrates help replace glycogen stores, supplying the muscles with more energy, and are necessary for maximum protein absorption. The number of carbohydrates one should consume on a rest day depends on their activity level. If you are fairly sedentary, 3-5 grams of carbohydrates per kg of body weight may be sufficient. For a more active rest day, 8-10 grams per kg may be necessary.
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Tempo
The idea is to slow down certain parts of your workout, particularly the lowering or eccentric phase of a lift, to increase muscle growth. This is because muscle damage is one of the primary mechanics of hypertrophy (muscle growth), and research shows that eccentric training leads to greater muscle damage and strength gains than normal speed training.
To implement tempo training, you can use a coding system to prescribe how long each rep should take. For example, a 40X0 tempo for a deadlift would involve lifting as fast as possible, with zero seconds at the top, then lowering for four seconds, and repeating this cycle for the desired number of reps. The first digit in tempo training is always the eccentric portion, the second digit represents the pause after the eccentric, and the third digit is the concentric phase (the lifting portion).
However, it's important to note that tempo training may not be suitable for all exercises or individuals. For example, slowing down highly technical lifts or explosive moves could potentially lead to injury. Additionally, while experienced lifters may benefit from extended tempos, it may not make a significant difference for beginners.
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Frequently asked questions
Weight training is the most effective way to build muscle. This can be done with free weights like dumbbells, kettlebells, and barbells, or with weight machines. Training with free weights is often better for muscle building, but machines are ideal if you have balancing issues or other limitations. Aim to work out for 20 to 30 minutes, 2 to 3 times a week, targeting all your major muscle groups.
To build muscle, you need to push your muscles beyond their comfort zone. This can be done by lifting heavier weights or by improving your form. Aim to lift a weight that tires your muscles after 12 to 15 repetitions, and gradually increase the weight as you get stronger. You can also try doing compound exercises that work multiple muscle groups at once, like squats, deadlifts, and lunges.
To build muscle, it's important to eat a nutritious diet with enough protein. Aim for about 1 gram of protein per pound of body weight. Avoid high-protein diets and eating vast amounts of protein, as this will put unnecessary pressure on your body, especially your kidneys. Instead, focus on eating nutritious high-fat foods like avocado or nuts, and topping your usual foods with some concentrated calories, like grated cheese.
