Logan Steele
Building muscle takes time, consistency, and hard work, but it's not just about picking the right exercises and weights—it's about building the habit of working out. To build muscle, you need to perform resistance training that is difficult enough to drive growth and is consistent over a long period. Weightlifting and strength training are key, and you should focus on exercises that incorporate multiple muscle groups, such as squats, deadlifts, and presses. In addition to exercise, building muscle requires fuelling your body with the proper nutrients, including protein, healthy fats, and complex carbohydrates.
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What You'll Learn
Consume a calorie surplus
Consuming a calorie surplus is an important part of building muscle. This means eating more calories than your body burns, so there is energy available for muscle growth. Sports nutritionist and personal trainer Angie Asche notes that under-eating can leave you feeling tired during workouts, increase the risk of injury, and prevent gains. However, it is important to remember that building muscle is not just about eating more; it is about eating the right foods to fuel your body.
To build muscle effectively, your diet should include a good balance of carbohydrates, protein, and fats. Protein is particularly important, with a recommended daily intake of 160 grams or 0.8 grams per pound of body weight. This should be spread out over 3-4 meals throughout the day. Focus on whole foods such as meat, fish, eggs, dairy, fruits, vegetables, beans, nuts, legumes, and grains. Prioritise high-protein and high-fibre options.
Additionally, it is important to consider what you eat before and after your workouts. A proper diet provides your body with the necessary nutrients to support muscle growth. Remember, building muscle is not just about your workout routine but also about the fuel you give your body.
Finally, it is worth noting that building muscle while losing weight is possible, especially if you have plenty of fat stores that your body can use for energy. In this case, you can build muscle while still in a caloric deficit. However, once you start to lean out, you will likely need to increase your calorie intake to continue building muscle effectively.
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Focus on protein
To build muscle, it is important to focus on consuming adequate amounts of protein. This is because protein provides the body with the necessary amino acids to support muscle growth and repair. When you engage in resistance training, such as weightlifting, your muscle fibres undergo microscopic damage. Protein plays a crucial role in repairing this damage, leading to muscle growth and increased strength.
It is recommended to consume a minimum of 0.8 grams of protein per pound of body weight per day. For example, if you weigh 150 pounds, you should aim for at least 120 grams of protein daily. This can be spread out over 3 to 4 meals throughout the day to maximise muscle protein synthesis. Good sources of protein include meat, fish, eggs, dairy, beans, nuts, and legumes.
In addition to protein, it is important to ensure you are consuming adequate calories and other essential nutrients. Building muscle requires a calorie surplus, meaning you are consuming more calories than you burn. This provides the body with the energy needed for muscle growth. However, it is important to note that not all calories are equal. Focus on consuming whole foods that provide your body with the proper nutrients to support muscle growth, such as complex carbohydrates, healthy fats, and fibre.
While protein is essential for muscle growth, it is just one piece of the puzzle. Resistance training is the stimulus that drives muscle growth, so it is important to incorporate challenging exercises into your routine. This could include weightlifting, compound exercises such as squats, deadlifts, and presses, or bodyweight exercises like push-ups and pull-ups. Additionally, getting enough rest and recovery is crucial. Allow your muscles time to repair and grow by incorporating rest days into your workout routine.
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Resistance training
When starting a resistance training program, it is important to consult with professionals such as a doctor, exercise physiologist, or a certified trainer, to ensure a safe and effective routine. A typical beginner's strength training program involves a full-body approach, targeting all the major muscle groups, and is performed two to three times per week. Starting with one set of each exercise, aim for eight to 15 repetitions, and gradually increase the number of sets as you build strength.
It is recommended to rest each muscle group for at least 48 hours between workouts to maximize gains in strength and size. Additionally, varying your workouts and progressively increasing the intensity over time will help you push past plateaus and continue challenging your muscles. This can be achieved by adjusting variables such as weight, reps, sets, rest time, or range of motion.
Isometrics is a type of resistance training where the target muscle does not change length or move, but instead creates force by pushing against resistance. For example, pushing against a wall that won't move can still create force and provide a challenge for your muscles. While isometrics should not be the sole focus of your training program, it can be beneficial when dealing with injuries as it allows you to gain strength without a full range of motion.
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Rest and recovery
Sleep is a crucial aspect of rest and recovery. During sleep, the body produces most of its growth factors and hormones that aid in daily muscle repair and recovery. Aim for seven to nine hours of quality sleep per night. Avoid screen time and alcohol before bed, and maintain a dark room to enhance sleep quality. Remember, the intensity of your workouts will determine the required length of recovery time. Intense workouts may necessitate several days of recovery.
In addition to sleep, active recovery is an important concept. This involves low-intensity, low-impact exercises that promote blood flow and tissue repair without causing additional stress on the body. Examples include leisurely bike rides, walks, or kayaking. Active rest keeps you active while allowing your body to recover from more strenuous activities. It is important to listen to your body and adjust your recovery strategies accordingly.
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Consistency is key
Firstly, it is crucial to have a structured and proven routine created by a professional. You can find many recommended routines online or consider investing in a gym membership to access muscle-building equipment and guidance from trainers. Having a clear plan will make it easier to stay consistent.
Secondly, focus on compound exercises such as squats, deadlifts, and presses, which target multiple muscle groups. These exercises provide an efficient way to build muscle and can be performed with free weights or gym machines. Start with light weights and perfect your form to build a strong foundation before increasing the weight.
Thirdly, ensure you are getting adequate rest and recovery. Allow yourself time to rest between workouts, and make sure you are getting enough sleep. Proper rest helps your muscles recover and grow stronger.
Additionally, pay attention to your diet. Building muscle requires a calorie surplus, where you consume more calories than you burn to provide energy for muscle growth. Focus on a balanced diet with sufficient protein, healthy fats, and complex carbohydrates. Consider using a calorie tracker to ensure you are meeting your calorie and nutrient goals.
Finally, monitor your progress. Keep a training journal to record your sets, reps, and weights for each exercise. This allows you to track your improvements and adjust your routine as needed. Remember, building muscle is a journey, and consistency is the key to achieving your goals.
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Frequently asked questions
Building muscle requires hard work and dedication. Start with a structured, proven routine created by a professional. Prioritize strength training and compound exercises, like squats, with the right equipment for your goals.
Three workouts a week is a great place to start. Less is often more—just make your routines intense and exhausting.
Building muscle requires a calorie surplus, where you're eating more calories than you burn off, so there's energy for growth. Aim for a good balance of carbs, protein, and fats.
Weightlifting and resistance training are key. Exercises that incorporate multiple muscle groups include squats, deadlifts, and presses.
Building muscle takes time and consistent effort. Find a good rhythm and focus on your own journey and goals. Make sure you're enjoying your workouts and having fun.
