Maximus Gage
Building muscle takes time, dedication and patience, but it's not just about hitting the gym. It involves a balance between protein synthesis, hormone activation, and cellular growth. When you increase your muscle mass, you experience physical changes in size and shape, but you also get deeper changes, like increased metabolism, higher energy levels, and more strength. To build muscle, you need to focus on consistent progressive strength training, protein consumption, nutrition, and recovery time.
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What You'll Learn
Progressive strength training
The principle of progressive overload is fundamental to this training method. It means that as your body adapts to the current workload, you increase the challenge to stimulate further growth and improvement. This can be done by increasing the weight, the number of repetitions, or the intensity or tempo of the exercise. For example, if you're performing a weightlifting session, you can increase the intensity by doing more reps in 60 seconds or reducing the rest time between sets.
It's important to note that progressive overload doesn't necessarily mean adding a lot of weight with each progression. It could be as simple as changing your rep scheme, rotating movements, or taking a deload week, where you continue with the same program but reduce the weight substantially. This gives your body a chance to recover and adapt before progressing further.
Additionally, progressive strength training can be applied to cardiovascular training as well. You can increase the intensity of your cardio workouts by incorporating intervals, such as alternating between running at a higher speed for 30 seconds and then jogging for 60 seconds. Over time, you can aim to increase the number of intervals you perform.
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Nutrition and protein consumption
The recommended dietary allowance (RDA) for protein is 0.8 grams (g) of protein per kilogram (kg) of body weight. This amount is based on preventing nitrogen imbalance and muscle loss. However, the optimal amount of protein for muscle growth is still debated. Some studies suggest that a higher protein intake, ranging from 0.5 to 3.5 g per kg of body weight, can support increases in lean body mass. It's important to note that consuming more protein than the body needs may result in the excess being broken down and used for energy or stored as fat, rather than contributing to muscle growth.
To effectively build muscle mass, it's crucial to ensure sufficient calorie intake and the right balance of nutrients. Carbohydrates, for example, are important for fuelling activity and working muscles. Dietary fats, often underappreciated, also play a vital role in providing energy. Therefore, it's recommended to include a variety of high-quality carbohydrates and fats in your diet, in addition to sufficient protein intake.
The timing of protein intake is also significant. Muscle protein synthesis (MPS) is stimulated by strength training and protein consumption. To maximise MPS, it's beneficial to spread protein intake evenly throughout the day and include a bedtime snack containing about 25 grams of protein. Both plant-based and animal-based proteins provide essential amino acids, but they are digested and absorbed at different rates. Thus, incorporating a variety of protein sources can ensure a prolonged release of amino acids, supporting muscle growth and repair.
While animal proteins are a common source of complete proteins, they are not necessary for muscle development. Vegetarians and vegans can also build muscle by consuming a well-planned, balanced diet with sufficient protein, carbohydrates, and other essential nutrients. It's important to pay attention to meal timing, ensuring adequate fuel and hydration before workouts, and including protein-rich meals and snacks throughout the day.
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Recovery and sleep
Sleep is an essential component of muscle recovery. During sleep, the body undergoes several physiological changes that aid in the repair and recovery of damaged tissues. This is due to the body entering a state of relaxation, allowing the muscles to rest and recover, releasing tension and promoting muscle recovery.
Sleep is divided into two main stages: REM (rapid eye movement) sleep and non-REM sleep. REM sleep is associated with vivid dreams and intense brain activity, and is believed to be essential for memory, learning, and creativity. Non-REM sleep, on the other hand, is when the body physically repairs itself. During this stage, the body releases human growth hormone (HGH) and anti-inflammatory cytokines, which play a crucial role in muscle repair, growth, and recovery.
Research has found that sleep deprivation can lead to decreased muscle recovery and a loss of muscle mass. One study showed that men who were sleep-deprived and then exercised had lower levels of myofibrillar protein synthesis, leading to decreased muscle mass over time. Another study compared two groups of people who slept for different durations and found that those who slept for a shorter duration lost more muscle mass.
To maximise muscle recovery, it is important to prioritise sleep and develop a bedtime routine to ensure a full night's rest. Before bed, consuming a whey-based protein or casein can aid in fast-acting and slow-acting recovery. Additionally, foods such as milk or Greek yogurt can be beneficial for overnight recovery. By incorporating adequate sleep and proper nutrition, individuals can optimise their muscle recovery and support their fitness goals.
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Resistance training
Any exercise in which your muscles must resist a force is considered resistance training. When your muscles face a resistive force, they must produce greater force than normal to create movement or to stop movement. For example, barbells, dumbbells, and kettlebells are obvious examples of such resistive forces, but they are not your only options. Bodyweight resistance training is also common and can offer a considerable challenge. Moves like push-ups, squats, and pull-ups are all examples of bodyweight resistance training.
Isometrics is a somewhat overlooked method of resistance training. In most muscle contractions, such as a bicep curl, the target muscle changes length. Your bicep contracts as you lift the dumbbell, then lengthens as you lower it. In an isometric, your muscle creates force, but it does not change length or move at all. For example, if you push against a wall, your muscles will create force, but the wall won't move. This presents a resistive force, or inertia, which can provide a challenge for your muscles.
A typical beginner's strength training program involves eight to ten exercises that work the major muscle groups of the body and are performed two to three times per week. It is recommended to start with one set of each exercise, comprising as few as eight repetitions (or reps), no more than twice per week. Your aim is to gradually increase to two or three sets for each exercise, with eight to 12 reps, every second or third day. Once you can comfortably complete 12 reps of an exercise, you should look to progress further. It is important to warm up your body before starting your strength training exercises. Start with light aerobic exercise (such as walking, cycling, or rowing) for around five minutes, in addition to some dynamic stretches.
Once you have been doing resistance training regularly for four to six weeks, you can progressively increase the intensity of your training as your muscles adapt. Research suggests that expert supervision and instruction may improve your results, as they will ensure you practice proper technique and follow safety principles. The best way to develop muscle strength is for the muscle to contract to its maximum potential at any given time – maximal voluntary contraction (MVC). In resistance training, MVC is measured by the term XRM, where RM is the maximum number of repetitions that can be completed with a given resistance or weight. X is the number of times a certain weight can be lifted before the muscle fatigues. It is the RM range that determines what type of improvements the muscles will make.
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Building muscle after age 60
Building muscle after the age of 60 is entirely possible with the right approach. The body remains responsive to muscle-building exercises, regardless of age. Strength training can improve bone density, balance, metabolism, and more. It can also help prevent or delay the onset of several age-related conditions, such as arthritis and osteoporosis, leading to an extended quality of life and the ability to remain independent.
To build muscle, it is important to focus on consistent progressive strength training, protein consumption, nutrition, and recovery time. Resistance training, proper nutrition, and rest are key to building muscle after 60. It is crucial to begin any new strength training regimen gradually, especially for those new to exercise or returning after a hiatus. Start with lighter weights and fewer repetitions to allow your muscles, tendons, and joints to adapt. As your strength improves, you can progressively increase the intensity, weight, or resistance. Consistency is key: building and maintaining muscle mass is a gradual process that requires dedication and regular habits. Set realistic goals and stick to your training schedule, knowing that results will come with time and persistence.
Exercises that engage more than one muscle group and joint, called compound movements, yield the best results in terms of building muscle. As you grow comfortable with these movements, you'll eventually be able to lift heavier weights than you would when performing single-joint or isolation movements. Heavier resistance training results in greater strength gain than lighter weights. Try to strength train at least twice a week on non-consecutive days.
It is important to leave time for adequate rest. Poor recovery can lead to muscle damage and injuries. The more intense your workout, the more rest you need. Don't work the same muscle group on back-to-back days, and leave at least one to two days for breaks from muscle-building workouts. Massage, foam rolling, drinking plenty of water, and stretching can all help improve muscle recovery.
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Frequently asked questions
Developing muscle requires a combination of strength training, protein consumption, nutrition and recovery time. Strength training can include lifting weights, using resistance bands, or even just your own body weight.
Building muscle takes time, dedication and patience. You can expect to see noticeable muscle gains in a few weeks to several months.
It is important to get a full night's sleep as this is when your muscles have the largest opportunity to repair themselves. Eating adequate protein is also key, as this gets turned into muscle protein in a process called protein synthesis.
