Alec Titan
Gaining muscle is a common goal for many people, and it can be achieved through a combination of proper diet and exercise. While it may seem daunting at first, building muscle is a process that anyone can undertake with the right approach and consistency. It's important to note that both diet and exercise play crucial roles in achieving noticeable muscle gains. In terms of diet, consuming a sufficient amount of calories and focusing on protein-rich foods are key. Additionally, incorporating strength training and resistance exercises into your fitness routine is essential for stimulating muscle growth. By understanding the fundamentals of muscle-building and committing to a well-rounded plan, you can effectively work towards your muscle-gain goals.
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What You'll Learn
Resistance training with weights
To start resistance training with weights, it is important to first warm up your body. Begin with light aerobic exercises such as walking, cycling, or rowing for around five minutes, along with some dynamic stretches. Dynamic stretching involves slow and controlled movements through a full range of motion.
When starting out, it is recommended to use light-to-medium weights to learn the proper form and technique for each exercise. Aim for multi-joint exercises such as bench presses, rows, squats, and deadlifts, as these target multiple muscle groups and allow you to lift heavier weights. You can also include isolation exercises like concentration curls and triceps extensions towards the end of your workout.
As you progress, gradually increase the weight and aim for 3-4 sets of each exercise, with 8-12 repetitions (reps) being the ideal range for muscle growth. You can also vary the number of reps and sets, as well as the exercises, weights, and rest time to continue challenging your muscles. It is recommended to rest each muscle group for up to 48 hours before working it again.
Consistency is key when it comes to resistance training with weights. Aim to train 3-4 days a week, and make sure to track your progress by recording your exercises, weights, and reps in a journal. This will help you see your improvements and make adjustments accordingly.
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Consuming a surplus of calories
To build muscle, it is recommended to consume a surplus of around 10-20% more calories than your body needs. This can be achieved by eating more calorie-dense foods or by increasing your portion sizes. However, it is important to note that not all calories are equal. A dirty bulk involves eating calorie-dense, nutrient-poor foods, which can be unhealthy and lead to weight gain, especially around the belly.
A clean bulk, on the other hand, focuses on consuming nutrient-dense, whole foods that provide your body with the vitamins, minerals, healthy fats, and quality protein it needs to support muscle growth. Examples of nutrient-dense foods include fruits, vegetables, starchy vegetables, grains, and seafood.
In addition to consuming a surplus of calories, it is also important to engage in high-intensity or progressive resistance training to build muscle mass. This provides the necessary stimulus for muscle growth, while food provides the energy needed for this process.
It is also worth noting that building muscle in a caloric deficit is possible, especially for beginners with less training experience or those with a higher starting body fat percentage. In this case, the stored fat can serve as an energy source, and sufficient protein intake can help support muscle growth.
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Eating enough protein
Protein provides the building blocks for new muscles. When you engage in strength training, your muscle fibres undergo trauma or injury, and protein is crucial for repairing this damage and building new muscle fibres. Certain hormones help your muscles grow, and resistance training with weights stimulates the release of these muscle-growing hormones.
To ensure optimal muscle growth, it is important to consume a variety of protein sources. Good sources of protein include lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds. It is also beneficial to eat protein-rich foods before and after each resistance training session to promote muscle growth.
In addition to protein, it is important to consume adequate calories. Eating in a slight calorie surplus is crucial for gaining muscle mass. This means consuming 300–500 calories per day above your baseline needs. This surplus of calories provides the energy needed to support muscle growth. However, it is important to note that excessive calorie intake can lead to increased body fat, so finding the right balance is essential.
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Muscle recovery
Gaining muscle involves a combination of resistance training and proper nutrition. To build muscle, you must push your muscles to their limit and then let them recover and grow stronger. This recovery process is just as important as the training itself. Here are some tips for maximising muscle recovery:
Listen to your body
Sore muscles are a sign that your body needs a recovery day. If you've pushed your muscles to exhaustion during a workout, expect muscle soreness the next day. Allow your muscles to recover before returning to an intense workout.
Active recovery exercises
On your rest days, you can try active recovery exercises such as light yoga, tai chi, or sustained stretching. Even a gentle walk can aid recovery without inhibiting muscle growth.
Hydration
Hydration is essential for muscle recovery. Dehydration can impair your muscles' ability to repair themselves. Drink plenty of water, and consider a sports drink to replace electrolytes lost through sweating during workouts.
Nutrition
Consume a high-protein meal or supplement before or after your workout to support muscle recovery and help you reach your daily protein targets. While the timing of protein intake is not as important as the overall amount, some people find that consuming protein before a workout helps increase muscle recovery. Carbohydrates are also important, especially before workouts with a big aerobic component, as they provide immediate energy. However, avoid overloading on carbs to prevent lactic acid buildup and cramping.
Sleep
Sleep is crucial for muscle recovery. Aim for at least seven hours of sleep per night to allow your body to rest and rejuvenate.
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Aerobic exercise
While resistance training is often associated with muscle building, aerobic exercise can also help with muscle growth, muscle function, and your overall exercise capacity.
A 2019 study found that muscle gains were higher in participants who exercised at a higher intensity, i.e., 80% or more of their maximum heart rate. These gains were as high as 5 to 6% and were most pronounced in individuals who were just beginning their training. The study also found that gains in muscle mass may plateau after several months of training if not accompanied by resistance exercises.
Another study found that participants who performed cycle ergometry for 12 weeks, with progressively increasing intensity, frequency, and duration, experienced similar quadriceps femoris muscle growth in both young and older individuals. The last 5 weeks of the study consisted of 45-minute sessions, 4 times per week, at 80% HRR.
The key to building muscle through aerobic exercise is to vary the intensity and duration of your workouts. Frankel, a top expert, suggests including longer, slower endurance workouts in your routine. These workouts increase blood flow, helping to reduce soreness and reset your central nervous system, which prepares your body to go harder next time. Additionally, at the right intensity and duration, aerobic exercise can build the aerobic capacity of your fast-twitch muscle cells, which are needed to produce raw strength and power.
To find the right intensity for your workouts, it is recommended to exercise at 70 to 80% of your heart rate reserve (HRR), which can be calculated by subtracting your resting heart rate from your maximum heart rate. Aim for sessions that are 30 to 45 minutes in length, 4 to 5 days a week.
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Frequently asked questions
Building muscle requires a combination of resistance training and proper nutrition. The former stimulates muscle growth, while the latter provides the necessary building blocks in the form of protein and calories.
Strength training, weight training, and resistance training are the most effective ways to build muscle. Focus on compound and isolation movements that work multiple muscle groups at once, such as bench presses, squats, deadlifts, and pull-ups.
Research suggests consuming 1.4-2 grams of protein per kg of body weight per day. Eating a variety of protein sources is recommended.
To build muscle, eat 300-500 calories above your baseline needs. This surplus ensures your body has the energy required for muscle growth.
Results may vary, but a well-designed strength training program can show noticeable muscle gains in a few weeks to several months. Consistency, proper nutrition, and adequate recovery are key to building muscle over time.
