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Keeping muscles full and toned is a common goal for many, and while there is no one-size-fits-all approach, there are some general strategies that can help. Building muscle mass is not just about looking good; it's also about improving overall health and functionality. Progressive resistance training (PRT) is a great way to build and maintain muscle mass, especially as we age, and a well-designed weight training program can help target specific muscle groups. In addition to exercise, diet plays a crucial role in muscle fullness, with protein being key to building muscle. Water intake is also essential, as water stored inside the muscle contributes to its fullness.
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What You'll Learn
Weight training
There are various exercises that can be performed with weights to build muscle. Dumbbell rows are a great exercise for building muscle in the back, glutes, and abs. To perform this exercise, stand with your feet about shoulder-width apart, holding a dumbbell in each hand. Keep your back flat, with your head in a neutral position, and your core tight. Squeeze your glutes and abs to create full-body tension. Squeeze your mid-back muscles to drive your elbows up, rowing the weights. Keep your shoulders level and avoid rotating your lower back.
Another effective exercise is the squat, which works the glutes, quads, and hamstrings. To perform a squat, stand with your feet about shoulder-width apart, with your hands together in front of you. Lower your body down until your knees form a 90-degree angle, then push up and repeat for 12 reps. For an added challenge, try squat jumps, which are a type of high-impact plyometric exercise.
In addition to weight training, diet is also important for building muscle mass. Eating a high-protein diet is crucial, as protein helps promote protein synthesis, which is the process by which amino acids form into muscle mass. It is recommended to consume 1.2 to 1.6 grams of protein per kilogram of body weight. Carbohydrates are also essential, as they provide an anabolic (muscle-building) stimulus in the body and help keep energy levels high during intense workouts.
Finally, getting enough sleep is important for muscle growth and maintenance, as it provides the energy needed for workouts and encourages better eating choices.
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Resistance training
The core principle is to challenge your muscles and tendons in ways that don't come with low-intensity exercises like walking or light cycling. You are pushing your muscles to overload, and they respond by adding size and strength to face the new challenges.
To get the most out of resistance training, you should progressively increase the intensity of your training according to your experience and goals. A good starting point for beginners is to train two to three times per week, with each session including one set of eight repetitions of eight to ten exercises working the major muscle groups. You should then aim to increase to two to three sets of eight to twelve repetitions for each exercise, every second or third day. Each muscle group should be rested for at least 48 hours to maximize gains in strength and size.
You can also vary your workouts to help push past a plateau. This can be done by increasing the number of repetitions, increasing the duration of your workout, or increasing the frequency of your workouts.
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Water and glycogen
The breakdown of glycogen is faster than that of glucose, which needs to be transported from the blood into the muscle. This makes glycogen an efficient source of energy for muscles. During exercise, the use of muscle glycogen helps maintain blood glucose levels in the absence of external carbohydrate intake. Consuming carbohydrates during and after exercise helps maintain liver glycogen stores and spares glycogen in type II (fast-twitch) muscle fibres.
The ratio of glycogen to water in human muscle is typically 1:3 g, meaning that for every gram of glycogen, 3 grams of water are stored in the muscle. This ratio can be higher, especially during intense exercise in hot conditions, due to water storage not directly bound to glycogen.
To keep muscles full, it is crucial to maintain adequate water intake and ensure proper glycogen storage. Dehydration and insufficient glycogen levels can hinder muscle fullness and performance. Therefore, staying hydrated and consuming enough carbohydrates are key strategies to maximize muscle fullness.
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Carbohydrates and protein
Carbohydrates are the body's primary source of fuel. They supply us with energy in the form of glucose, which is then stored in the muscle as glycogen for later use. Glycogen is a form of glucose that acts as a ready fuel source when the body needs energy. Carbohydrates and glycogen are directly linked, as the body stores carbs as glycogen. Therefore, consuming carbs is essential for keeping glycogen stores full, which in turn fuels training and allows for more intense workouts, leading to stronger muscles.
Consuming complex carbs before an intense workout ensures that glycogen stores are sufficiently stocked to provide energy during training. It is recommended to consume complex carbs a few hours before a workout to avoid digestive distress. Simple carbs can be consumed for a quick energy boost before an event. After exercise, it is important to replenish glycogen stores by consuming complex carbs. Carbohydrates also aid in enhancing the role of insulin in transporting nutrients into the cells, including muscles.
Protein is essential for muscle growth as it provides the building blocks for muscle gain in the form of amino acids, such as leucine. Leucine is a necessary amino acid that also potentiates the activity of key kinases that regulate translation initiation. Consuming protein after resistance exercise promotes increased muscle protein synthesis, resulting in greater net muscle accretion. Studies have shown that consuming 20-40g of fast-releasing protein after training may accelerate muscle protein synthesis. However, it is important not to consume too much protein, as this can lead to negative health effects. The recommended amount is no more than 0.8g of protein per kilogram of body weight.
While protein is crucial, combining it with carbohydrates can enhance muscle growth. Carbohydrates increase protein synthesis while decreasing protein breakdown. This is because carbs trigger the body to produce insulin, which reduces protein breakdown. However, there is conflicting evidence regarding the benefits of combining carbs and protein. Some studies show that this leads to increased muscle protein synthesis, while others indicate that consuming protein alone produces similar results, as protein also influences insulin production. Nevertheless, consuming carbs and protein together can provide the body with the energy and building blocks needed for muscle growth and sustainment.
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Tempo and rest
When it comes to tempo, the speed at which you lift weights matters. Ideally, you should perform each rep at a seven-second tempo. This means taking three seconds to lift the weight, pausing for one second at the top, and then taking three seconds to lower the weight back down. This controlled tempo ensures that your muscles are doing the work and helps prevent injury.
It is important to use enough weight so that the last few reps are challenging. If you can lift the weight more than eight times, increase the weight. If you can't lift it at least eight times, go for a lighter weight. This way, you ensure your muscles are working hard enough to stimulate growth and get stronger.
Additionally, it is crucial to allow your muscles to recover between workouts. Aim for at least 48 hours of rest between strength training sessions. This recovery period is when your muscles repair and grow stronger, so don't underestimate the power of rest days. Some people prefer to split their workouts into upper body and lower body days to allow for adequate recovery while still training regularly.
Finally, while rest is essential, consistency is also key. Aim for full-body strength training sessions at least two days a week. Over time, as your strength and endurance improve, you can gradually increase the volume and intensity of your workouts to continue challenging your muscles.
By focusing on tempo during your workouts and giving your muscles adequate rest and recovery time, you'll be well on your way to achieving and maintaining muscle fullness.
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Frequently asked questions
Progressive resistance training (PRT) is considered the best way to build muscle mass. This involves gradually increasing the volume of your workout—weight, reps and sets—as your strength and endurance improve.
Protein is key to building muscle mass. The body breaks it down into amino acids, which it uses to build muscle. Animal sources such as meat, eggs and milk are considered the best sources of protein.
Weight training should be done at least twice a week, with at least 48 hours between sessions for muscle recovery.
