Dominic Stone
Strength training is an effective way to build and strengthen muscles. It involves resistance training, which uses resistance to muscular contraction, improving the size of your muscle fibres and the ability of your nerves to communicate with your muscles. Strength training also improves endurance, allowing your muscles to work harder without causing fatigue. It is important to note that proper nutrition, adequate sleep, and lifestyle choices also impact muscle health. A balanced diet rich in protein, calcium, and vitamin D is crucial for muscle development and bone health. Additionally, getting 7-9 hours of sleep aids in muscle repair and growth, while quitting smoking can reduce the risk of fractures and improve overall health.
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What You'll Learn
Resistance training
When you start resistance training, the initial increase in strength is due to a phenomenon called neural adaptation. This is when the nerves servicing the muscles change their behaviour and fire more frequently, prompting increased muscle contraction. This means you become stronger, but the muscles remain the same size. With consistent and repeated resistance training, your muscles will eventually increase in size.
To build muscle, you need to do more than just move. You need to challenge your muscles to produce force, and this is done by facing a resistive force. This can be achieved by lifting weights or using your body weight as resistance. The number of repetitions, sets, tempo, exercises and force will determine the type of muscle development you achieve. For muscle strength, it is recommended to do 1-6 repetitions per set, in a controlled manner.
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Strength training
There are various advanced training techniques that can be employed to make training more interesting and effective. These include:
- Backdown sets: This involves performing sets at a lighter weight after initially completing sets at a heavier weight. For example, 3 reps at 90% weight followed by 3 reps at 70% weight. The heavier sets fatigue the muscles but also prime the neuromuscular system, meaning the subsequent lighter loads feel much easier in comparison.
- Complex training: This involves performing a strength exercise with heavy loads (85%+), followed by an explosive plyometric or ballistic exercise with bodyweight or low loads, working similar muscle groups. For example, 3 back squats at 85% weight followed by 5 box jumps. This method utilises Post-Activation Potentiation (PAP), which increases the strength of nerve pathways, resulting in greater neuromuscular efficiency.
- Tempo variations: Varying the tempo of reps can be an effective method, such as performing 2 fast reps followed by 1 slow rep for 12 reps, or the super-slow technique with 10-second eccentric and concentric phases.
- Supersets: This is where two exercises are performed back-to-back, either using the same muscle groups (standard superset) or opposing muscle groups (opposing superset). For example, a bench press followed by a bent-over row.
It is important to note that the body's response to training varies from person to person, and the Specific Adaptation to Imposed Demands (SAID) principle states that the body will adapt specifically to the stress imposed on it. Therefore, training should be tailored to individual needs and goals, with the appropriate volume and intensity.
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Proper nutrition
Firstly, it is crucial to consume sufficient protein. Protein is made up of amino acids, which are the building blocks of muscle. Include a variety of protein sources in your diet, such as lean meats like chicken and turkey, which have a high protein-to-fat ratio. Seafood, such as salmon, tuna, shrimp, and scallops, is another excellent source of protein and omega-3 fatty acids, which are important for muscle health. For vegetarians, tofu, beans, and chickpeas are good protein options. Eggs are also a great choice as they contain large amounts of the amino acid leucine, which maximizes muscle gain.
In addition to protein, carbohydrates play a vital role in energizing your body and helping your muscles recover after strength training. Focus on consuming complex carbohydrates from whole foods, such as quinoa, brown rice, and chickpeas. These foods provide a complete range of amino acids and can help give your muscles a greater stimulus to grow strong.
Don't forget about healthy fats, which are also essential for muscle health. Nuts, seeds, and avocado are great sources of healthy fats and can help increase your fat and carbohydrate intake while providing other important nutrients.
It is also beneficial to consume vitamin-rich foods to support your overall health and muscle function. Spinach, for example, is a fantastic source of nitrates and iron, which promote muscle growth and regulate blood pressure. B vitamins, found in quinoa and tuna, help with metabolizing proteins and carbohydrates.
Lastly, proper hydration is crucial. Drinking enough water helps transport nutrients to your muscles and aids in recovery. Aim for eight glasses of water a day, and adjust this amount based on your activity level and overall health.
Remember, building muscle is not just about the amount of food you eat but also the quality. Focus on a well-balanced diet that includes a variety of nutrient-dense, whole foods. Consider meeting with a registered dietitian to create a meal plan that complements your strength training goals and helps you achieve optimal results.
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Sleep and recovery
Sleep is an essential part of muscle recovery. When you sleep, your body undergoes several physiological changes that aid in the repair and recovery of damaged tissues. During a training session, your muscles handle higher levels of resistance or weight than normal, which breaks down the muscle tissue, causing microscopic tears. This "damage" activates cells from outside the muscle fibres, which rush to the area of the tears, then replicate, mature into grown cells, and fuse to your muscle fibres. This process forms new muscle protein strands and, over time, increases muscle strength and mass.
Sleep is when the body releases most of its human growth hormone (hGH), which stimulates tissue growth and helps repair muscles from exercise and daily wear and tear. Sleep also helps muscles release protein-building amino acids into the bloodstream at an increased rate, which helps them grow bigger and stronger over time. During sleep, the blood supply to your muscles and tissues increases, delivering oxygen and nutrients that promote muscle repair and growth.
Sleep deprivation can delay muscle recovery, increase the risk of injury, and reduce muscle growth. Lack of sleep can also result in decreased muscle recovery, slow down the healing process, and lead to a catabolic environment. Getting enough sleep ensures your body adequately replenishes your muscles' energy source. Aim for 7-9 hours of quality sleep each night, although your personal sleep needs may differ based on your lifestyle.
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Endurance exercises
Muscular endurance refers to a muscle's ability to work over a period of time. It is the ability of muscles to remain active for extended periods of time while resisting or recovering from fatigue. Building muscular endurance can increase whole-body strength, improve your posture, and reduce your risk of injuries.
- Push-ups: These are classic exercises that enhance upper-body endurance, targeting the chest, shoulders, and triceps. To perform a push-up, start in a plank position, lower your body until your chest nearly touches the floor, and then push back up. Aim for multiple sets of high repetitions to build endurance.
- Bodyweight squats: These improve endurance in the lower body, particularly the quadriceps, hamstrings, and glutes. Stand with feet shoulder-width apart, lower your body by bending your knees and hips, and then return to standing.
- Romanian deadlifts: These can be performed with dumbbells or a barbell and are one of the best exercises to build strong, healthy glutes. They are also a good way to build the muscular endurance of your posterior chain.
- Face pulls with external rotation: These exercises are good for your shoulder health and can lower the risk of shoulder injuries.
- One-arm supported dumbbell rows: These exercises allow you to fatigue all the muscles in your upper and mid-back with minimal injury risk.
- Wall sits: These are static exercises that build endurance in the quadriceps and glutes. Sit against a wall with your knees at a 90-degree angle and hold the position for as long as possible.
It is important to adjust the exercises to your ability and fitness level. For example, if you are over 45 years old, you may benefit from lower loads. Additionally, it is recommended to rest between sets for 1-3 minutes to allow your muscles to recover.
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Frequently asked questions
It's important to know that it takes long-term consistency to achieve results. Before starting any exercise program, it’s a good idea to check with your doctor about what level of activity is best for you. If you’re just starting and don’t have access to gym equipment, your body can offer enough resistance to get you going with some simple exercises. You can do these exercises at home with a sturdy chair, a non-slip surface, and a tennis ball.
Squats, lunges, and bicep curls are all great exercises to build muscle. Squats help build your quads (thighs) and glutes (buttocks). Lunges strengthen your hamstrings and the muscles on the back of your upper leg. Stronger hamstrings help you run faster while providing more stability to your knee joints. Biceps curls strengthen the muscles on the front of your upper arms, making everyday activities like carrying groceries much easier.
The Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services recommend that adults and older adults do muscle-strengthening activities of moderate or high intensity two or more days per week. When you gain endurance, you can go for more sets. It's also important to give your muscles a full day to rest between sessions.
