Dominic Stone
Building muscle requires a combination of nutrition and exercise. Weight training is a popular method for building muscle, with free weights such as dumbbells, kettlebells, and barbells being preferable to machines. In addition, a well-balanced diet that includes adequate protein, carbohydrates, and fats is essential for muscle growth. Various supplements, such as creatine and protein powders, can also aid in increasing muscle mass. Building muscle requires consistent training, progressive challenges, and adequate recovery.
| Characteristics | Values |
|---|---|
| Diet | High protein, low saturated fat, with healthy carbohydrates and fats. |
| Protein | Aim for 1 gram of protein per pound of body weight. |
| Calories | Increase your daily calorie intake. |
| Supplements | Creatine, beta-hydroxy-beta-methylbutyrate (HMB), and protein powders. |
| Workout Type | Weight training, push-pull workouts, and compound exercises. |
| Tempo | Seven-second tempo with a 3-1-3 lift-pause-lower rhythm. |
| Sets and Reps | Multiply the number of reps by sets to determine hypertrophy. Aim for 8 reps and 3 sets. |
| Rest | Allow at least 48 hours between sessions for muscle recovery. |
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What You'll Learn
Weight training
To build muscle, it is recommended to perform three to six sets of six to 12 reps of an exercise. For example, if you are performing a set of 10 repetitions, by the tenth repetition, you should be unable or nearly unable to perform another repetition. If you are aiming for greater strength, you can take a longer rest between sets (2-5 minutes), whereas, for increasing muscle size, you should reduce the rest time to 30-90 seconds.
The type of weight training exercises you perform is also important. Ideally, perform exercises requiring larger muscle groups first, such as squats, squat variations, bench press, deadlifts, lat pull-downs, and overhead press. This enables you to expend more energy on these movements, while still being able to perform well on smaller muscle group exercises toward the end of your workout. Choose six to eight exercises to perform on any given day, and you can split them into circuits or do them separately with rest periods in between.
It is also important to focus on proper form and technique during weight training. Lifting should be done at a seven-second tempo: three seconds to lift the weight, a one-second pause, and three seconds to lower it. It is crucial to use enough weight so that the last few reps are challenging. If you can comfortably perform the desired number of reps, it is a sign that you should increase the weight.
Consistency is key when it comes to weight training. It is recommended to weight train four to five days a week, if possible, and always allow at least 48 hours between sessions for muscle recovery. Keeping a training journal can help you track your progress and ensure consistency.
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High protein foods
High-protein foods are essential for anyone looking to build muscle. While other macronutrients like carbohydrates and fats help build muscle, protein is the one macronutrient that you need to include in your diet.
Animal sources of protein tend to have higher protein density than plant-based foods. For muscle-building, opt for lean animal protein such as skinless chicken breast, which is low in fat and carbs and high in protein. Other good sources of animal protein include beef, pork, turkey, fish, and eggs. Eggs, in particular, are great sources of protein, offering around 6g per large egg, and are also a good source of leucine, an amino acid important for building muscle.
If you're looking for plant-based proteins, legumes (beans) and nuts have a relatively high protein content. Beans and rice is a great combination for building muscle as you get all nine essential amino acids when you pair them together. Lentils, black beans, kidney beans, butter beans, and chickpeas are all high-protein options that also add carbs and valuable vitamins and minerals.
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Creatine supplements
Creatine is a natural compound produced in the human body that helps prevent muscle breakdown, encourages muscle growth, and speeds up exercise recovery. It is synthesized by the body from a trio of amino acids, primarily by the liver, with the kidneys and pancreas also playing a role. It is also available from dietary sources, mainly red meat, seafood, and chicken.
Creatine is one of the body's natural energy sources for muscle contraction and is particularly useful during brief bursts of intense, anaerobic activity, such as weightlifting or sprinting short distances. The compound is converted into phosphocreatine or creatine phosphate by the skeletal muscles, which then helps create adenosine triphosphate (ATP). ATP is a source of energy that your cells use during exercise. Therefore, creatine helps maintain a continuous energy supply to your muscles during intense exercise.
The most common creatine supplement is creatine monohydrate, which increases muscle performance in short-duration, high-intensity resistance exercises. Other forms of creatine do not appear to have these benefits. Creatine supplements are particularly popular among athletes and can help build muscle mass and improve strength. However, it is always a good idea to check with a doctor before taking any supplement, and creatine is no exception. While it is generally safe and legal, it may not work the same way for everyone, and overuse or excessive dosage should be avoided.
Some side effects of creatine supplementation may include weight gain due to water retention, nausea, and vomiting. If you experience any of these side effects, it is recommended to divide the daily dosage into smaller amounts and take them throughout the day. Additionally, it is important to consult a healthcare provider to determine the best creatine supplement and dosage for your specific needs.
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Push-pull workouts
The push-pull training consists of two workouts: pushing exercises for the chest, shoulders, and triceps, and pulling exercises for the back, biceps, and forearms. This is followed by a day for training the lower body and core, including the leg muscles (quadriceps, hamstrings, glutes, and calves). Push-pull training allows you to exercise all the major muscle groups twice weekly, assuming you train 6 days a week with 1 day off.
The number of training days per week can vary depending on your experience level. Beginners should alternate training days with rest days, allowing for a maximum of 3 training days per week. Those with intermediate weightlifting experience should consider training 3–4 days per week, while advanced individuals can train up to 6 times per week with 1 rest day in between.
When it comes to weight training, it's important to use a weight heavy enough that you can barely perform the desired number of repetitions. For example, if your goal is to perform 10 repetitions, use a weight that makes the ninth and tenth reps challenging. However, ensure that you can still maintain good form by the tenth rep; if you can't, the weight is too heavy.
Additionally, incorporating variety into your routine can help stimulate your muscles in different ways. You can add variety by using different cable attachments or alternating between dumbbells and barbells for certain exercises.
It's worth noting that while push-pull workouts are effective, they are best complemented by a well-balanced diet that includes sufficient protein, carbohydrates, and healthy fats for optimal muscle-building results.
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Beta-hydroxy-beta-methylbutyrate
HMB is available as a dietary supplement and has been shown to improve muscle strength and size when taken in tandem with a high-intensity lifting routine. It is claimed to increase muscle strength and lean body mass by acting as an anticatabolic agent, minimising protein breakdown and damage to cells that may occur with intense exercise.
Some studies have suggested that HMB is an anabolic compound that increases muscle building after resistance exercise training. For example, one study found that oral supplementation with beta-hydroxy-beta-methylbutyrate, arginine, and glutamine improved lean body mass in healthy older adults. Another study found that HMB supplementation in addition to physical exercise in older adults improved muscle strength.
However, it is important to note that the studies on the functional effects of HMB, such as body composition, muscle mass, and muscle strength, have provided mixed results. While HMB appears to be safe in standard doses of 3 grams daily, more research is needed on the long-term effects of supplementation. As with any dietary supplement, it is recommended to speak with a healthcare professional before taking HMB.
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Frequently asked questions
Weight training is the best way to increase muscle mass. Focus on full-body workouts that address all your major muscles, but pay extra attention to your leg muscles, especially as you get older. Aim to do weight training at least twice a week, with at least 48 hours between sessions for muscle recovery.
To build muscle, you need to "build and store new proteins faster than your body breaks down old proteins". Aim for about 1 gram of protein per pound of body weight per day. You should also consume more calories, splitting the rest of your daily calories equally between carbohydrates and fats.
Limit brutal workouts to three times a week, never on consecutive days. You need recovery days to grow. You can also try eccentric training, which involves slowing down the eccentric (agonist muscle lengthening) phase of each exercise or doing eccentric-only variations.
Creatine is the single best supplement for muscle gain. It increases water content in your muscle cells, causing them to swell slightly and produce signals for muscle growth. Beta-hydroxy-beta-methylbutyrate (HMB) is another supplement that helps prevent muscle protein breakdown and encourages muscle growth.
