Dominic Stone
Increasing muscle percentage is a common goal for those looking to improve their physical appearance and overall health. Muscle percentage, or muscle mass, is influenced by various factors, including age, genetics, hormone levels, and training history. To increase muscle mass, individuals should focus on a combination of proper training, nutrition, and rest. Training should include weight-bearing exercises, with a focus on progressive overload, targeting all major muscle groups. Nutrition plays a crucial role, with adequate protein intake being essential for muscle growth and repair. Additionally, creating a caloric surplus helps provide the body with the energy needed to build muscle. Rest and recovery are also vital components, allowing the muscles to repair and grow stronger. By following these principles, individuals can effectively increase their muscle percentage and achieve their fitness goals.
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What You'll Learn
Weight training and resistance training
When starting resistance training, neural adaptability occurs first, which means that the nervous system becomes more efficient and engages existing motor units more. With continued training, the body begins to build new muscle tissue. To build muscle, perform resistance exercises with a weight that is approximately 70 to 80 percent of the maximum weight you can lift in one repetition. Then, perform three to six sets of six to 12 repetitions of each exercise, targeting all the major muscle groups. Increase the resistance as needed and switch up the exercises to keep your body from adapting. It is recommended to train two to three times a week to give your muscles time to recover, as muscle growth occurs during recovery.
Weight training exercises should be performed with an amount of weight that typically allows for 1–20 repetitions, with the weight leaving you unable or nearly unable to perform another repetition. This is known as the repetition continuum, which suggests that different phases of training with different repetition ranges should be implemented to see what works best for your body. For example, to build bigger biceps, perform exercises that work the biceps, such as bicep curls or pull-ups.
In addition to weight and resistance training, a healthy diet is crucial for increasing muscle percentage. It is important to consume a sufficient amount of protein, fat, and carbohydrates, exceeding daily energy expenditure to build muscle without causing excess fat gain. Bulking periods refer to training phases where you eat more calories than you burn to support muscle growth, while cutting refers to restricting calories to reduce body fat while maintaining muscle mass.
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Body fat percentage
While body fat often gets a bad reputation, it is crucial to your health. It helps regulate body temperature, protects vital organs, and stores fat-soluble vitamins like A, D, E, and K. However, when your body fat percentage is too high, it can lead to obesity, insulin resistance, and an increased risk of chronic illnesses.
The healthy body fat percentage varies by gender and activity level. For women, 25-31% is considered healthy, while 21-24% is typical for women with higher muscle mass. Men's healthy body fat percentage falls in the 18-24% range, with athletic men often between 14-17%.
To reduce body fat percentage, it is important to adopt sustainable habits, such as combining resistance training with high-intensity interval training (HIIT), eating a balanced diet rich in protein, healthy fats, and whole carbs, and getting enough sleep to aid metabolism and recovery.
Resistance training, also known as strength training, involves using your body weight or tools like dumbbells or resistance bands to build muscle mass and strength. It helps build muscle mass and increases strength over time. A 2021 review of 58 studies found that resistance training for at least 4 weeks may help decrease body fat by an average of 1.46%. It may also significantly reduce body fat percentage and visceral fat, a type of fat that surrounds the organs in the belly.
High-intensity interval training (HIIT) is another effective strategy to burn calories and belly fat quickly. It involves alternating between intense bursts of exercise and short recovery periods. A 2023 review of 36 studies found that HIIT may help reduce body fat percentage, improve body composition, and preserve fat mass, aiding in long-term weight management.
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Diet and nutrition
Firstly, it is important to consume adequate protein. Protein is essential for muscle building as it provides the body with amino acids, which are the building blocks of muscle. It is recommended to consume around 1.2-2 grams of protein per kilogram of body weight per day. This amount may vary depending on energy balance, body composition, genetics, and workout regimen. Lean protein sources such as chicken, shrimp, eggs, salmon, and beans are excellent choices.
In addition to protein, including a variety of fruits, vegetables, whole grains, and healthy fats in your diet is crucial. These foods provide essential micronutrients, antioxidants, and fibre, which support overall health and muscle function. For example, water-rich fruits and vegetables contribute to hydration, which is vital for muscle recovery and function.
Creating a calorie surplus is also important for increasing muscle mass. This involves consuming more calories than you burn throughout the day. However, it is essential to do this strategically and in combination with a workout regimen. A surplus of 350 to 500 calories, along with regular resistance training, can be beneficial for muscle gain.
Finally, consider the timing of your meals. Consuming a balanced meal containing carbohydrates and protein before a workout can improve performance and reduce muscle breakdown. Additionally, a meal or drink containing carbohydrates and protein after a workout can enhance muscle recovery.
It is important to note that individual needs may vary, and consulting with a qualified dietitian or nutritionist can help tailor a specific plan to meet your unique goals and requirements.
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Hormones and genetics
The interplay of hormones and genetics plays a critical role in muscle growth and development. While hormone levels can be influenced by factors such as sleep, diet, and exercise, genetics also affects hormone levels and muscle composition.
Hormones
Hormones such as testosterone, growth hormone (GH), and insulin-like growth factor (IGF-1) are key to increasing strength and stimulating muscle growth. Testosterone, in particular, is linked to muscle growth, with men having higher levels than women, which contributes to their ability to develop strength and build muscle mass more easily. Additionally, testosterone levels can be influenced by exercise, with levels rising during physical activity and dropping once the exercise stops. Consuming protein after a workout can help balance the testosterone-to-cortisone ratio in the bloodstream.
Other hormones, like cortisol, epinephrine, and glucagon, play a role in increasing glucose availability, which is the body's primary source of fuel. Cortisol, a catabolic hormone, breaks down tissue and muscle when blood sugar is low, while epinephrine, known as the "fight or flight" hormone, increases heart rate and directs the muscles and liver to release glucose during strenuous activity. Insulin, an anabolic hormone, works in opposition to glucagon, facilitating the storage of glucose in muscles for future use.
Genetics
Genetics influences an individual's ability to build muscle, partly by affecting their hormonal and muscular composition. For example, the gene MSTN codes for a protein called myostatin, which restrains muscle growth. A rare mutation in the MSTN gene can lead to abnormal muscle growth. Additionally, certain genes can trigger muscle growth, such as Asb15, Klf10, and Tpt1, which are highly expressed in muscle tissue.
Genetic variations also influence muscle contraction speeds and the type of muscle fibres an individual possesses. Some people may be genetically predisposed to have more fast-twitch or slow-twitch muscle fibres. Fast-twitch fibres are larger and generate quick bursts of energy, useful for powerlifting and strength training, while slow-twitch fibres are smaller and aid in endurance activities like long-distance running.
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Muscle recovery and rest
Rest and recovery are critical components of any workout routine, and they are essential for muscle growth and repair. When you exercise, you create tiny tears in your muscles, and it is only during the recovery period that your muscles can repair these tears. Adequate rest also helps to prevent injuries and gives your body time to adapt to new workout routines or increased intensity.
There are two types of recovery: passive recovery and active recovery. Passive recovery involves a complete cessation from exercise, meaning you give your body a break from any physical activity. The amount of passive recovery your body needs depends on your current fitness level and the intensity of your workouts. It is important to listen to your body and take a break when you need to.
Active recovery, on the other hand, involves light physical activity that increases your heart rate above the resting rate. This helps to increase blood circulation, which removes waste products from soft tissues and delivers nutrients to repair and rebuild muscles, tendons, and ligaments. Examples of active recovery exercises include walking, swimming, cycling, and light weightlifting. It is important to avoid the same repetitive movements during your training sessions or events.
In addition to active and passive recovery, there are other ways to enhance muscle recovery. One important factor is sleep. During sleep, the body produces hormones that aid in muscle repair and growth. Aim for seven to nine hours of recommended sleep per night, and try to create a sleep environment that is cool, dark, and free from screens to ensure quality sleep.
Nutrition also plays a crucial role in muscle recovery. A healthy diet that includes sufficient protein and a balance of macronutrients is essential for replenishing your body and providing the building blocks for muscle repair. Staying hydrated is another key component of muscle recovery, as it helps flush out waste products and deliver nutrients to the muscles.
Finally, incorporating stretching and massage into your recovery routine can help decrease muscle soreness and improve flexibility. Foam rolling and dynamic stretching before training can also improve performance by increasing blood flow to the muscles. By combining these strategies and listening to your body, you can effectively enhance muscle recovery and optimize your workout routine.
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Frequently asked questions
Increasing muscle percentage involves a combination of diet and exercise. It is recommended to consume a high protein diet, with a daily protein intake ranging from 1.4 to 2.0 g protein/kg body weight/day. This can be achieved through animal or plant-based proteins. In addition, a calorie surplus is required to build muscle.
Alongside diet, weight training is an effective way to increase muscle percentage. This can be done through free weights or machines, depending on your preference and ability. It is important to perform exercises targeting all the major muscle groups, with a particular focus on the legs.
It is recommended to do weight training at least twice a week, with at least 48 hours between sessions for muscle recovery. Each session should include a warm-up and a cool-down, and exercises should be performed with correct form and an appropriate level of resistance.
The scale is not always a reliable indicator of muscle gain. Instead, try using body measurements, progress photos, or body fat percentage testing methods such as skinfold calipers or a DEXA scan.
Compound exercises that work multiple muscle groups are great for building muscle. Examples include squats, deadlifts, and lunges. It is also important to vary the exercises and increase resistance over time to challenge your body and avoid stagnation.
While cardio is important for overall health, too much cardio can hinder muscle growth. It is recommended to focus on strength training and moderate-intensity cardio or HIIT workouts to build muscle. Sports such as tennis, soccer, and martial arts can also count towards your cardiovascular workout.
