Athena Vale
Training for muscle growth, also known as hypertrophy training, is a popular fitness goal. The training involves increasing muscle size or gaining muscle mass. The frequency of training for muscle growth is a highly contested topic in the fitness world, with trainers recommending training three to five days a week. Training for muscle growth and strength share similarities but differ in their goals, with strength training focusing on fewer reps and heavier loads, while muscle growth training involves more reps and sets. Training with free weights is often better for muscle building than machines, and compound exercises such as squats, deadlifts, and lunges are great for building leg muscles. Resistance training and muscle building improve insulin sensitivity, increase muscle endurance, and protect against age-related muscle loss. Eating protein-rich foods before and after each training session helps promote muscle growth, but excessive protein intake can put pressure on the body.
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What You'll Learn
Hypertrophy training
Hypertrophy refers to an increase in muscle mass, which typically manifests as an increase in muscle size and strength. Hypertrophy training is a style of weight training that involves exercising a muscle under tension to stimulate growth in the cells of muscles. This usually means lifting weights to improve muscle strength and definition.
During hypertrophy training, you will focus on "time under tension", which involves completing challenging exercises while using the correct form for every repetition. A hypertrophy program will usually contain 2-5 workouts each week, targeting specific areas of the body.
To build muscle, it is important to follow a consistent routine that includes all the major muscle groups. Compound movements, such as squats, are effective for building muscle. It is also necessary to progressively increase the resistance over time. Staying on the same weight for too long will not challenge the muscles and will hinder hypertrophy.
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Resistance training
To effectively train for muscle growth, it is recommended to incorporate high repetitions into your resistance training. Aiming for three sets of 12 to 15 repetitions will help you see results. It is also important to vary your workout routine and introduce new exercises to challenge your muscles and promote adaptation and strengthening. Additionally, regular adjustments to training variables such as frequency, duration, exercises, and repetitions are crucial for continued progress and improvement.
For example, you can perform bicep curls using a resistance band by standing on the band and holding both ends in your hands. Keep your arms extended by your sides and start pulling your hands up while keeping your elbows bent. You can do this exercise with one arm at a time or with both arms simultaneously. Another example is the chest press, where you wrap the resistance band behind your back, hold both ends, and push the band forward while keeping your elbows bent.
It is important to note that rest days are essential for muscle recovery. Allow your muscles to rest for up to 48 hours before working the same muscle group again. This gives your muscles time to repair and adapt after a workout. Resistance training has numerous health benefits, including weight loss, improved cardiovascular health, and increased bone development. It is a recommended fitness program for healthy adults of all ages.
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Strength training
The basic method of strength training is called resistance or progressive overload training. This is where the muscles are overloaded by working against as high resistance as they are capable of. They respond by growing larger and stronger.
To perform strength training, an individual moves a certain load for a number of repetitions, rests, and then repeats this for a number of sets. The product of these numbers is the volume. For non-weightlifting exercises, the load may be replaced with intensity, which is the amount of work required to achieve the activity. Training volume is critical to the effectiveness of strength training. There is a positive relationship between volume and hypertrophy or muscle growth. The load or intensity is often normalized as a percentage of an individual's one-repetition maximum (1RM).
The number of repetitions and sets will depend on whether you are training for strength or muscle growth. For strength training, you will do fewer reps and sets per week but the load will be heavier. For example, you'll do 2-6 sets of 6 reps or fewer. For muscle growth, you will do more reps and sets, thus increasing the volume. The more reps and sets you do, the more you will move from training for pure strength to muscular gains.
It is important to maintain proper form when strength training to avoid injury and to ensure the desired muscle group is sufficiently challenged. This involves performing the movements with the appropriate muscle group and not transferring the weight to different body parts to move a greater weight (called 'cheating').
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High-intensity interval training (HIIT)
To achieve true high intensity, you must get your heart rate above 80% of its maximum, as explained by trainer and coach Danyele Wilson: "Make your intensity hard enough that you can't hold a conversation, then recover and begin again. That's key, and what sets HIIT apart from other workouts." For instance, holding a plank for a minute won't get your heart rate to the desired level, but an activity that you couldn't maintain for more than 8 to 10 seconds at a time will.
A typical HIIT session might look like 30 seconds of high intensity followed by 1 minute of recovery, or 20 seconds of high-intensity cardiovascular activity followed by a brief rest—repeated in several rounds. This type of workout delivers substantial fitness results in a short time, with sessions lasting around 20 to 30 minutes.
HIIT is a time-efficient way to improve metabolism, cardiovascular fitness, and overall health. It can be done with or without equipment, and you can design workouts to suit your needs and fitness level. For example, if you're a beginner, you can start with 2 to 3 sessions per week for 20 to 30 minutes each. It's important to include a warm-up and cool-down, and to listen to your body, making adjustments or consulting a healthcare professional if you experience pain or have health concerns.
Consistency is key when incorporating HIIT into your routine, and as you progress, you can explore more demanding exercises.
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Weight training
When starting a weight-training program, it's important to warm up first with some light aerobic activity, such as a 5-minute jog or brisk walk, to increase blood flow to your muscles. You can also try skipping rope or doing jumping jacks for a few minutes. Start with light weights and gradually increase the weight or resistance level as you become more comfortable. It's also crucial to maintain proper form, breathing techniques, and controlled movement throughout your workout.
There are many different exercises you can do as part of your weight-training routine. Choose six to eight exercises to perform on any given day, and split them up into circuits or do them separately with rest periods in between. Some examples of weight-training exercises include bicep curls, barbell curls, dumbbell seated curls, hammer curls, rope curls, tricep dips, squats, lunges, and pushups. You can also use resistance bands, which are a great portable option for when you're travelling.
As you build muscle, you'll also improve your body's coordination and overall stability, especially in your joints. Weight training can also be beneficial for your psychological well-being and can help fight the loss of muscle mass and mobility as you age. Remember, it's important to listen to your body and consult a doctor or personal trainer if you have any concerns or underlying health conditions.
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Frequently asked questions
Training frequency depends on where you're starting. Beginners can train two to three times per week, giving their muscles time to recover.
Compound exercises that work multiple muscle groups are ideal, such as squats, deadlifts, and lunges.
Lift enough weight so that the last few reps are a challenge. You should be able to lift the weight at least eight times.
Eat small servings of protein-rich foods before and after each training session. Avoid high-protein diets and unnecessary supplements.
