Athena Vale
Increasing muscle mass is a slow process that requires a dedicated and consistent approach to diet and exercise. While genetics plays a role in a person's build, weight training and increased food intake can help to build muscle mass. Weight training, particularly with free weights, is an effective method for increasing muscle mass, and this should be done at least twice a week. In addition, a diet rich in protein and whole foods is recommended to support muscle growth.
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What You'll Learn
Weight training
Secondly, progressive overload is a key principle in strength training. This involves creating a form of increased, strategic effort based on the style of training you're doing. For example, you can increase the weight, reps, depth, or intensity over time. It's important to note that this doesn't mean increasing the weight with every set and workout, as this can lead to injury and disappointment. Instead, focus on gradually increasing the challenge to your muscles over time.
Thirdly, it's crucial to allow your muscles to recover. Muscle growth occurs during recovery, so make sure to include rest days in your training program. Training each muscle group at least twice a week is generally recommended, with a maximum of six sessions per week.
When it comes to the specific exercises, it's beneficial to choose compound exercises that work multiple major muscle groups, such as squats and bench presses. Isolation exercises can also be beneficial for targeting specific muscle groups. It's important to use proper lifting techniques, control your movements, and avoid lifting more weight than you can handle to prevent injury.
Finally, proper nutrition is essential for muscle growth. This includes sufficient protein, fat, and carbohydrate intake. It's important to consume more calories than you expend to build muscle, but be mindful of not increasing your calories too drastically to avoid excess fat gain.
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High-protein foods
Protein-rich foods that come from animal sources, such as meat, eggs, and milk, as well as soy and quinoa, are called complete proteins. This means they contain all the essential amino acids required by the body and are the highest-quality protein sources.
Some examples of high-protein foods that aid in muscle gain include:
- Salmon: In addition to protein, it contains omega-3 fatty acids, which can also support muscle growth. A half fillet of salmon contains 40.4g of protein.
- Chicken: Chicken breast is a lean meat high in protein and contains nutrients such as zinc and iron. It can easily be added to various dishes, including salads, soups, sandwiches, and bowls. One medium chicken breast without the skin contains about 35.5g of protein.
- Eggs: Eggs are considered a complete source of protein, as they contain all the essential amino acids in the amounts needed for human health. They also provide vitamins, minerals, antioxidants, and healthy fats. A sizeable hard-boiled egg contains 6.3g of protein.
- Dairy: Dairy products such as Greek yoghurt are a great way to increase your protein intake. A small pot of plain yoghurt contains 7g of protein, while Greek yoghurt contains about 20g of protein per 3-ounce (85g) serving.
- Lentils: Lentils are a good high-protein option, especially for people following plant-based diets. They also contain lots of vitamins, minerals, and fibre. One cup of lentils contains about 17.9g of protein.
- Nuts: Almonds, walnuts, and seeds such as chia seeds and pumpkin seeds are high in protein and other nutrients. One cup of dry roasted almonds has about 30g of protein, while two tablespoons of chia seeds contain 5g of protein, and one ounce of shelled pumpkin seeds provides 8g.
It is important to note that while high-protein foods are great for muscle building, a well-balanced diet containing adequate protein, carbohydrates, and fats is key.
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Supplements
One of the most popular supplements for muscle growth is creatine. Creatine is an amino acid that provides energy for muscle contraction and is particularly useful during short bursts of intense activity. It is one of the most widely studied and used supplements for improving physical performance. Creatine is naturally produced by the body and can also be found in red meat, chicken, and seafood. However, vegetarians and vegans may benefit more from creatine supplements as they do not get creatine from animal-based sources. The typical dosage for creatine is 20 grams daily for the first 5-7 days, followed by 3-5 grams daily for up to 12 weeks. It is important to consult a healthcare professional before taking creatine or any other supplement to ensure it is safe and appropriate for you.
Another supplement that may support muscle growth is branched-chain amino acids (BCAAs). BCAAs consist of leucine, isoleucine, and valine, and are found in most protein sources, especially animal-based ones. While BCAAs are consumed through food, they are also popular as a supplement. Research suggests that BCAAs may improve muscle gain or reduce muscle loss, but more studies are needed to confirm this.
Betaine, also known as trimethylglycine, is another potential supplement for muscle growth. It is found in foods like spinach, beets, and whole-grain bread and is also available as a capsule or powder supplement. While research suggests that betaine improves strength and power-based performance, its role in muscle growth is not well understood.
Conjugated linoleic acid (CLA), testosterone boosters, glutamine, and carnitine are also supplements that have been claimed to increase muscle mass. However, there is limited evidence to support the effectiveness of these supplements in healthy, active individuals. For example, glutamine and carnitine are not likely to be effective in increasing muscle mass in young or middle-aged active people. On the other hand, carnitine may offer some benefits for muscle growth in older adults, as it increases oxygen intake and power output during exercise and supports post-workout recovery.
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Hormones
The human body produces anabolic and catabolic hormones, which affect muscle growth. Anabolic hormones, such as testosterone, enable muscles to grow through a process known as anabolism, where energy is used to construct molecules from smaller units. Testosterone is the most important hormone for bodybuilding as it regulates muscle mass, strength, fat distribution, libido, and bone mass. The body's production of testosterone gradually declines with age, making it harder for men to build and maintain muscle as they tend to lose 3-5% of their muscle mass per decade after the age of 30.
Testosterone supplements are sometimes used by bodybuilders to enhance their physique and muscle-building capability. However, the use of anabolic steroids like testosterone is banned in sports competitions as it may give an unfair advantage and potentially cause long-term adverse health effects. Natural techniques to boost testosterone levels include leg workouts, which stimulate testosterone production, and consuming protein after a workout to maintain high testosterone levels.
Catabolic hormones, such as cortisol, have the opposite effect of anabolic hormones and inhibit muscle growth by breaking down molecules to release energy. Cortisol is often called the "stress hormone" as physical and/or emotional stress triggers its release. Alcohol consumption also increases cortisol production and should be avoided during heavy training. High levels of catabolic hormones can lead to a loss of muscle mass.
In addition to testosterone, other hormones that play a role in muscle growth include human growth hormone and insulin-like growth factor-1 (IGF-1). Growth hormone levels can be increased by eating fewer carbs, fasting, and consuming protein.
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Rest
It is recommended to allow at least 48 hours between strength training sessions for muscle recovery. This means not carrying out strength training on the same muscle group on two consecutive days. Giving your muscles adequate time to recover will help you maintain consistency in your workout routine and avoid overtraining.
During sleep and periods of rest, your body releases important growth hormones, such as testosterone and human growth hormone (HGH), that support muscle growth and repair. A good night's sleep and regular rest periods optimise your hormone levels and muscle-building potential. Additionally, your body uses the extra energy from rest to rebuild and grow muscle after your workouts.
While the amount of rest required may vary for different individuals, it is important to listen to your body and provide it with the recovery it needs to grow stronger. Rest and recovery techniques, such as muscle repair and growth, can help you maximise your muscle-building journey and prevent injuries.
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Frequently asked questions
Weight training is the best way to increase muscle mass. It's important to focus on all major muscles, but men should pay extra attention to their leg muscles. Training with free weights, like dumbbells, kettlebells, and barbells, is often better for muscle building than machines.
Ideally, you should do weight training at least twice a week. You should always allow at least 48 hours between sessions for muscle recovery.
It's important to eat a lot of protein when trying to increase muscle mass. Some high-protein foods include eggs, chicken, salmon, Greek yoghurt, skim milk, and beans.
Dietary supplements can help increase muscle mass when used alongside a focused diet and exercise program. Protein shakes can help get more protein into your diet, and dairy protein powders like whey and casein are some of the most popular.
