Logan Steele
Building muscle mass is not just about aesthetics. It has numerous benefits for your overall health and wellbeing. From improving your strength, balance, and metabolism to boosting bone density and enhancing athletic performance, building muscle can transform your physique and improve your health. There are several ways to build muscle mass, including strength training, cardiovascular activity, and consuming a sufficient amount of protein.
| Characteristics | Values |
|---|---|
| Number of muscles in the human body | More than 600 |
| Muscle movement | Voluntary and involuntary |
| Muscle building | Strength training, cardio, and weight training |
| Muscle repair | Hormones like testosterone, human growth hormone, and insulin growth factor |
| Muscle growth | Increased protein deposition rate and decreased muscle protein breakdown rate |
| Muscle hypertrophy | Increase in muscle mass due to higher levels of resistance or weight |
| Muscle fibres | Thousands of small fibres woven together |
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What You'll Learn
Strength training
Overloading and Progressive Overload
The overload principle states that the musculoskeletal system should be overloaded over time to create and sustain adaptations from strength training. Progressive overload refers to the idea that, to continue gaining benefits, strength training should be done to the point where it is challenging to do another repetition. This can be achieved by using an appropriate weight or resistant force while maintaining good technique.
Types of Resistance
Exercise Selection
Repetitions and Sets
A repetition, or rep, is one complete movement of an activity, such as lifting a weight. Multiple repetitions are performed consecutively without resting, which is called a set. It is recommended to do 8 to 12 reps for each activity, which counts as 1 set. For muscle-strengthening benefits, it is suggested to do at least 2 sets, and for even greater benefits, 3 sets.
Rest and Recovery
Rest periods are important between sets and exercises. The length of rest depends on the intensity of the exercise, with a general guideline of 2-5 minutes of rest between sets. Additionally, it is recommended to rest each muscle group for at least 48 hours before working it again to maximize gains and allow for muscle recovery and adaptation.
Intensity and Volume
The intensity of a strength training plan should be tailored to the individual's fitness level. The Rate of Perceived Exertion (RPE) scale can be used to measure intensity, with 1 being very easy and 10 being maximal effort. The volume of training refers to the number of repetitions, sets, or training sessions per week. Strength training should be performed at least two times a week for results, with whole-body workout sessions recommended at least twice a week.
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Hormones
Testosterone is a primary driver of muscle growth and maintenance. It is produced by the testicles, and in smaller amounts by the ovaries in women. Higher levels of testosterone are associated with increased muscle mass and strength, while lower levels can make it more challenging to build and maintain muscle tone. Testosterone also regulates strength, fat distribution, libido, and bone mass, and bodybuilders sometimes use testosterone supplements to enhance their physique and muscle-building capability.
Growth hormone (GH) is produced by the pituitary gland and plays a role in skeletal muscle tissues and other muscles in the body. It stimulates the liver to produce insulin-like growth factor-1 (IGF-1), which is ultimately responsible for anabolic muscle growth. IGF-1 is essential for muscle development and repair and helps increase muscle protein synthesis. Both GH and IGF-1 levels can be increased by resistance training. Like testosterone, the production of GH declines with age.
Insulin is an anabolic storage hormone produced by the pancreas in response to food. It warehouses the stored form of glucose, known as glycogen, in muscles and the liver. Insulin also enables amino acids to repair damaged tissues and build muscle mass. Insulin production is influenced by exercise and diet, especially the consumption of carbohydrates and protein.
Cortisol is a catabolic hormone that inhibits muscle growth by increasing the availability of glucose. Epinephrine is another catabolic hormone that directs the muscles and liver to surrender their glucose stores during strenuous activity.
Maintaining the right balance of hormones is essential for achieving and preserving muscle tone. Bioidentical hormone replacement therapy (BHRT) may have a positive impact on muscle tone, but the results vary from person to person.
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Diet
Protein is the most important macronutrient for muscle building, as it provides the amino acids your body needs to build and repair muscle. It is recommended that you eat 1.4-2.0 g/kg of protein per day to build and maintain muscle mass. This equates to at least 1g of protein per 454g of body weight. For someone who weighs 150 pounds (68kg), this would be a range of 95 grams to 136 grams of protein each day.
There are many protein-rich foods that can help you maximise your muscle gains. These include animal products such as red meat, poultry, fish, eggs, and dairy. For those on a plant-based diet, good sources of protein include tofu, seeds, nuts, beans, chickpeas, lentils, quinoa, and pulses.
In addition to protein, it is important to consume a well-balanced diet that includes healthy carbohydrates and fats. Carbohydrates are essential for replenishing glycogen stores in the muscles and liver, and help to avoid fatigue during training. Healthy fats, such as those found in avocados, play an important role in muscle building and overall health.
To optimise muscle growth, it is recommended to eat whole foods that are unprocessed and unrefined. A clean bulk of whole foods is better than simply eating high-calorie foods. It is also important to eat enough calories throughout the day to fuel your body properly. This may include eating four to five small meals at regular intervals throughout the day.
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Rest and recovery
Sleep
Sleep is a crucial aspect of muscle recovery. During sleep, the body produces growth factors and hormones that facilitate muscle repair and growth. Aim for seven to nine hours of quality sleep each night. To enhance sleep quality, create a conducive environment by maintaining a dark, cool bedroom, minimising screen time before bed, and avoiding alcohol.
Rest Days
Incorporating designated rest days into your training schedule is essential for muscle recovery. The frequency of rest days depends on factors such as age, sport, and training regimen. For instance, athletes engaging in high-intensity exercises may require rest days every seven to ten days, while some may need more frequent rest, such as twice weekly. Periodization, which involves alternating training periods with rest periods, can improve performance and reduce the risk of injury.
Nutrition
Nutrition plays a vital role in muscle recovery. A whole-foods-based diet rich in antioxidants, whole carbohydrates, and lean protein can promote the right bodily changes between workouts. Additionally, ensuring adequate calorie intake and a balanced macronutrient profile helps replenish protein and carbohydrate stores.
Active Recovery
Active recovery practices like yoga, stretching, and massage can aid in muscle recovery. These activities are most effective when muscles are already warm, increasing the range of motion and reducing the risk of injury.
Hydration
Adequate hydration is essential for muscle recovery, helping to replenish the body's fluid levels and support the repair process.
Remember, rest and recovery are highly individualised, and factors such as fitness level, exercise intensity, and personal preferences will influence your specific needs. By incorporating these strategies, you can optimise your muscle recovery, enhance performance, and maintain a healthy body.
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Genetics
One of the key genetic factors influencing muscle growth is the presence of fast-twitch or slow-twitch muscle fibres. Fast-twitch muscle fibres are ideal for power, speed, and strength, but they lack endurance and burn out quickly. On the other hand, slow-twitch muscle fibres excel in endurance but are less powerful and strong. Genes play a role in determining the ratio of these muscle fibres, and individuals with a higher ratio of fast-twitch fibres tend to build larger and stronger muscles.
Additionally, hormones also play a crucial role in muscle building. Testosterone, a male sex hormone, is one such example. Men have higher levels of testosterone than women, which contributes to their ability to develop strength and build muscle mass more easily. However, testosterone levels can be influenced by lifestyle factors such as diet, training, sleep, and mindset, which can either increase or decrease testosterone levels.
Genetic tests can provide valuable insights into an individual's muscle-building potential. These tests can determine an individual's body composition response to strength training, rating them as below average, normal, or enhanced. Those with an "enhanced" genotype will experience significant gains in lean muscle mass, losses in body fat, and weight loss with regular strength training.
It is important to note that while genetics plays a significant role, muscle building is also influenced by training, diet, and lifestyle choices. By combining the right training regimens, such as resistance and strength training, with a proper diet and lifestyle, individuals can maximise their muscle growth potential, regardless of their genetics.
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Frequently asked questions
Muscle mass refers to the weight of the muscles in the body or the total amount of muscle tissue. It is a measure of the size of muscle fibres and the number of fibres present in the muscles.
Building muscle mass is achieved through exercise and consuming the right foods. Strength training is the best type of exercise to build muscle, but cardiovascular activity is also beneficial. Weight training for 20-30 minutes, 2-3 times a week is enough to see results.
Consuming protein is important for building muscle. Eating a high-protein diet can help build muscle and lose fat.
Lifting weights that you can only lift for 1-5 repetitions will build muscle quickly. However, this should be balanced with rest days to allow your body to repair and grow.
Building muscle mass has many benefits for your overall wellbeing. It can boost your metabolism, increase bone density, improve your posture, and enhance your athletic performance.
