Alec Titan
Building muscle is a great way to boost your confidence and improve your general health and fitness. It requires a consistent workout regime, a healthy diet, and persistence. The best type of exercise to build muscle is strength training, although cardiovascular activity can also be beneficial. The key to building muscle is to increase the protein deposition rate while minimising the muscle protein breakdown rate. This process is known as muscle hypertrophy. It occurs when muscle fibres sustain damage or injury, and the body repairs the damaged fibres by fusing them, increasing the mass and size of the muscles.
| Characteristics | Values |
|---|---|
| Muscle growth | Takes time, persistence, and a long-term commitment to the process |
| Muscle building | Requires a consistent workout regime and a healthy, protein-rich diet |
| Protein intake | 0.8g per kg of body weight each day if you're over 19 years old |
| Calories | Increase your caloric intake to have an energy surplus to support muscle growth |
| Water | Drink at least 8 cups (1.9 L) of water each day |
| Resistance training | Use weights to build muscle against moderate to heavy resistance |
| Number of reps | 1-20 repetitions, with the last few being a challenge |
| Number of sets | 3-6 sets per muscle group |
| Rest between sets | Decrease rest time to increase muscle growth |
| Rest between sessions | Allow at least 48 hours between sessions for muscle recovery |
| Types of exercises | Squats, deadlifts, pull-ups, lunges, dumbbell presses, planks |
| Body types | Mesomorphic, Ectomorphic, Endomorphic |
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What You'll Learn
Resistance training with weights
There are many ways to incorporate weights into your resistance training. You can use classic strength training tools such as dumbbells, barbells, and kettlebells. These allow you to train the body through a variety of ranges of motion and in a variety of movements with very little setup. They are also ideal for beginners as they are joint-friendly. Start with light-to-medium weights to learn the correct movements and how to contract your muscles properly, and then you can increase the weight as you progress.
You can also use your own body weight as resistance. This is a convenient option, especially when travelling or at work, as it can be done anytime, anywhere. Examples of exercises that use body weight include squats, push-ups, chin-ups, sit-ups, pull-ups, and crunches.
The number of repetitions and sets performed, as well as the weight used, can be varied to maintain strength gains. Aim for 3 or 4 sets of each exercise, with 8 to 12 repetitions in each set. This is the optimal range for building muscle. You can also try multi-joint motions, such as bench presses, rows, squats, and deadlifts, which hit multiple muscle groups at once and increase your metabolism, leading to greater calorie burn and fat loss.
Remember to rest each muscle group for at least 48 hours between workouts to maximise gains and prevent injury.
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Eating protein-rich foods
It's important to note that not all protein sources are equal. Lean meats, poultry, and fish are good sources of protein and healthy fats. Chicken, in particular, is high in B vitamins, which are important for optimal muscle gain. Salmon and other seafood like anchovies, sardines, and trout are rich in omega-3 fatty acids, which are also beneficial for muscle growth. However, seafood can contain heavy metals like mercury, so consumption should be limited to 8 ounces per week.
Dairy products like milk, cheese, and yogurt are also rich in protein, but they can be high in saturated fat, so it's best to choose low-fat options and limit cheese intake. Greek yogurt is a great option as it contains a mix of fast- and slow-digesting proteins. Eggs are another excellent source of protein, containing high amounts of the amino acid leucine.
For plant-based protein sources, beans, peas, and lentils are excellent choices. They are not only rich in protein but also provide fiber, folate, potassium, iron, and zinc. Soybeans, in particular, are a good source of protein and can be found in foods like tofu, tempeh, and edamame. Nuts and seeds, such as almonds, walnuts, and sunflower seeds, are also protein-rich and provide healthy fats, vitamins, and minerals. Tofu, made from soy milk, is often used as a meat substitute. Buckwheat, a seed that can be ground into flour, is another healthy option, containing protein, fiber, and various vitamins and minerals.
While protein is crucial for muscle growth, it's important to have a well-balanced diet that includes carbohydrates and healthy fats. Carbohydrates help replenish glycogen stores in the muscles and prevent fatigue during training. Vitamins, minerals, and water are also essential for optimal performance, recovery, and overall health.
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Full-body workouts
There are many different full-body workouts to try. The Muscle & Strength 5x5 Full Body Routine, for example, involves performing a limited number of exercises on each training day and focusing on getting as strong as possible on each lift. This routine suits beginners and those looking to improve their strength and gain weight quickly. It can be followed for four to six months, three times a week.
Another example is The Power Builder, a full-body workout that combines compound exercises with high-intensity training techniques. This workout includes the big five exercises: deadlifts, squats, bench press, overhead press, and bent-over rows.
To build muscle, it is also important to consider your nutrition. You will need to eat in a caloric surplus and consume a sufficient amount of protein each day. It is also important to get enough sleep.
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Progressive overload
The body is always in a state of adaptation, and to continuously improve performance over time, your training must be modified to increase the acute variables and progressively overload the muscles. This can be achieved by increasing the load or volume of your training. For example, in the first month of strength training, you might perform 10 repetitions at one weight, then the next month, you would perform 12 reps of the exercise. Alternatively, you could stick to 10 reps but increase the weight.
There are other ways to achieve progressive overload, such as decreasing the rest time between sets, increasing the number of reps, or doing more sets. You can also leave your muscles under "time under tension", which is when your muscles are under tension from the weight.
It's important to note that you should never add more than 10% weight per week during a progression. This helps to minimize the risk of injury. Without this progressive overloading, muscle growth will plateau.
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Getting enough rest
Rest is an important part of building muscle. While it may be tempting to push through and work out every day, this can lead to overtraining, which can cause fatigue, insomnia, irritability, and sore and stiff muscles. It can also lead to overuse injuries since your body does not have enough time to recover between training sessions.
To avoid overtraining, it is important to incorporate rest days into your workout routine. This will allow your body to recover and repair any microscopic tears in the muscle tissue. Fibroblasts, a type of cell, repair and rebuild your muscle tissue during rest days, helping your body adapt to lifting heavier loads in the future. Rest days also give your body time to restore muscle glycogen levels, a form of energy stored in your muscles that gets depleted during exercise, contributing to muscle fatigue.
The amount of rest you need will depend on your specific goals and training regimen. For example, if you are focusing on strength training, you may need longer rest periods between sets to allow your muscles to recover. Novice weightlifters, for instance, typically benefit from 60 to 120 seconds of rest between sets. As your training progresses, you can adjust your rest intervals to focus on more specific resistance goals.
In addition to rest between sets, it is important to space out your intense workouts to allow for recovery. This can be done by breaking up your schedule by muscle groups, focusing on different muscle groups on different days. For example, you can focus on your lower body one day and your upper body the next, giving each muscle group a solid amount of rest. It is recommended to take at least 48 hours of rest between working the same muscle groups to allow for adequate recovery and prevent injury.
Overall, rest and recovery are crucial components of any workout routine, allowing your body and mind to replenish and rejuvenate. By incorporating rest days and adequate recovery time, you can avoid injury, improve your performance, and see better results in your muscle-building journey.
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Frequently asked questions
Strength training is the best form of exercise to build muscle. This includes exercises such as squats, deadlifts, pull-ups, and bench presses, which stimulate multiple muscle groups at the same time. It is important to vary your routine every 4-8 weeks, as your body will adapt to the stress and benefits will diminish.
It is recommended that adults engage in muscle-strengthening exercises at least twice a week. Ideally, you should do weight training at least twice a week, with at least 48 hours between sessions for muscle recovery.
A diet high in protein is essential for building muscle. The current guideline is to consume around 0.8 grams of protein per kilogram of body weight per day. You should also increase your overall calorie intake to ensure your body has enough energy to rebuild and grow muscle.
While strength training is the most important, cardio can also be beneficial when building muscle. Cardio helps to warm up the muscles and increase endurance. However, it is important to note that overdoing cardio can limit muscle growth, as it burns calories quickly. If you increase the amount of cardio you do, be sure to increase your calorie intake as well.
