Dominic Stone
Building muscle is a slow process that requires a well-structured weight training program and a balanced diet. The training should focus on all major muscle groups, with particular attention to the leg muscles, which are essential for everyday movements. To build muscle, it is crucial to progressively challenge the muscles by lifting heavier weights and varying the number of repetitions and sets. Additionally, consuming nutrient-rich foods and adequate protein is important for muscle growth and repair. While building muscle mass takes time and dedication, it is achievable through consistent strength training, cardio exercises, and a healthy diet.
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What You'll Learn
Weight training
To build muscle mass through weight training, it is necessary to progressively challenge the muscles by pushing them beyond their comfort zones. This can be achieved by gradually increasing the weight or resistance level, allowing the muscles to adapt and grow stronger over time. The typical recommendation for building muscle is to perform three to six sets of six to twelve repetitions of an exercise. If the goal is to increase muscular strength, heavier weights with fewer repetitions are recommended, whereas lighter weights and higher repetitions lead to gains in muscular endurance. It is also important to allow adequate rest time between sets, with longer rest periods (2-5 minutes) for strength-focused training and shorter rest periods (30-90 seconds) for muscle size goals.
Consistency is key when it comes to weight training. Aiming to weight train four to five days a week is a common suggestion, allowing for rest and recovery on the other days. Recovery is essential for muscle growth, and it is during this time that the muscles rebuild and become stronger. It is also beneficial to track progress by recording exercises, weights, and repetitions in a journal, which can help to stay motivated and identify areas of improvement.
When performing weight training, it is crucial to use the correct form and technique to reduce the risk of injury and maximise muscle-building potential. This includes proper breathing techniques and controlled movements. It is advisable to warm up and stretch before beginning a weight-training session and to consult a fitness professional for guidance on correct form and safety.
In addition to weight training, nutritional habits play a significant role in building muscle mass. Eating a high-protein diet and ensuring adequate calorie intake can support muscle growth and weight gain. However, it is important to be cautious of supplements claiming to increase muscle mass, as these are often not scientifically proven and may not provide the desired results.
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Nutrition
Protein-rich foods are a priority for building muscle. The body needs protein to repair and rebuild muscle tissue. Aim for three servings of low-fat or fat-free dairy and 3-ounce equivalents of protein foods (such as beans, fish, poultry, or lean meat) each day. When on the go, opt for high-quality protein from lean jerky, which can be made from various meats and provides protein without too many calories. Leucine, an amino acid found in protein-rich foods, is important for building muscle and managing blood sugar levels. 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.
Carbohydrates are also important for muscle building. Consuming nutrient-dense carbs before and after a workout can quickly replenish energy stores and promote muscle growth. A high-carb diet can include foods such as rice, which provides 40 grams of carbs per cup (185 grams).
Fats play a crucial role in maintaining hormonal function and a healthy immune system. While they may not directly contribute to building muscle mass, healthy fats are necessary for overall health. Heart-healthy fats, including vegetable oils like olive oil and canola oil, avocados, nuts, and fatty fish like salmon provide protein and unsaturated fat.
It is important to note that a muscle-building diet should be varied and include nutrient-dense foods from all food groups in appropriate amounts. This will ensure that your nutritional needs are met, especially during a cutting phase when calories are limited. A calorie surplus of around 350 to 500 calories, along with regular resistance training, is beneficial for muscle gain.
Consulting a registered dietitian or qualified sports nutritionist is recommended to develop a diet plan tailored to your specific needs and goals.
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Cardio
If your goal is to build muscle, you should incorporate cardio into your exercise routine 2-3 times a week for 20-30 minutes. This will not inhibit size or strength gains but may even enhance them. It is important to vary your activities and intensities as much as possible. For example, you can do light cardio as a warm-up before strength work to reduce your risk of injury. However, if you do cardio before resistance training, you may experience decreased performance in the latter. Therefore, it is recommended to do weights before cardio if you are doing both in the same session.
The ideal amount of cardio to promote muscle growth depends on its intensity, duration, and frequency. 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. To find your heart rate reserve, subtract your resting heart rate from your maximum heart rate. You can also aim to keep your heart rate between 100 and 120 beats per minute to avoid compromising your recovery.
Some examples of cardio exercises that can build muscle include:
- High-intensity interval training (HIIT): Quick bursts of intense cardio that work the whole body and can be done in a variety of ways.
- Sled training: This allows for maximum work with minimal recovery and is low-impact, posing little threat to joints and ligaments.
- Sprinting: Extremely effective for building fast-twitch muscle fibres, burning fat, and developing strong hamstrings, glutes, abs, and obliques.
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Rest
To allow for this recovery, it is recommended to take two to three days off from intense exercise each week, focusing on active recovery instead. This can include low-intensity activities such as walking, swimming, or yoga, which help to get the blood flowing and facilitate muscle repair without overdoing it. It is important to listen to your body and adjust rest periods as needed, ensuring you do not push yourself too hard on these days.
Additionally, sleep is a crucial element of rest. Getting adequate sleep plays a vital role in cellular repair and regeneration, hormone regulation, and psychological recovery. Aim for a good night's sleep on your rest days to support muscle growth and overall recovery.
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Tempo
The benefits of tempo training include improved control and repeatability in your training, leading to more precise tracking and enhanced potential for personal experimentation. It can also help to prevent injury by reducing the likelihood of muscle strain and fortifying your joints. Additionally, it can allow you to put muscles under more tension without using heavier weights.
However, it's important to note that tempo training may not be suitable for all exercises or individuals. For example, slowing down a phase of a highly technical or explosive lift could lead to injury. Additionally, while it may lead to greater hypertrophy gains for experienced lifters, it may not make a significant difference for beginners.
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Frequently asked questions
Building muscle requires a combination of strength training and a nutritious diet. Aim to train for 20 to 30 minutes, 2 to 3 times a week, targeting all your major muscle groups. Incorporate moves like squats, deadlifts, pull-ups, and bench presses to stimulate multiple muscle groups simultaneously.
Ideally, you should do weight training at least twice a week. Aim for a seven-second tempo: three seconds to lift the weight, a one-second pause, and three seconds to lower it.
Avoid high-protein diets and focus on eating nutritious, high-fat foods. Aim for about 1 gram of protein per pound of body weight, according to a study in the Journal of Applied Physiology.
Yes, aerobic exercise, or cardio, can help with muscle growth, muscle function, and your overall exercise capacity. Aim for an intensity of 70 to 80 percent heart rate reserve, with sessions lasting 30 to 45 minutes, 4 to 5 days a week.
Avoid wasting money on powders, pills, and products that claim to increase muscle mass. Instead, focus on progressive overload by gradually increasing the weight or improving your form with each set.
