Victor Forge
Our bodies contain over 600 muscles that help us move, breathe, swallow, and stay alive. Muscle tissue is the most adaptable tissue in the body, and strength training is an important part of an exercise routine to build muscle. Typically, weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. However, the number of days per week and the length of each session depend on the individual's weight loss goals, desired physique, and fitness level. This article will explore how muscles function and the best ways to train them.
| Characteristics | Values |
|---|---|
| Number of muscles in the human body | More than 600 |
| Muscle function | Help the body move, breathe, swallow, and stay alive |
| Muscle recovery time | 48 hours |
| Recommended strength training frequency | 2-3 times a week for beginners, 4-5 times a week for advanced training |
| Recommended cardio training frequency | Minimum of 3x per week for 20-30 minutes |
| Recommended HIIT training frequency | 3 days per week |
| Recommended workout frequency for weight loss | 5 days per week |
| Recommended workout frequency for overall health | 2-3 days per week |
| Recommended number of repetitions | 8-15 in a row |
| Recommended rest time between sets | 1 minute |
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Muscle recovery
Nutrition plays a pivotal role in muscle recovery. Consuming adequate protein is essential, as it provides the raw materials for repairing damaged muscle fibres. The International Society of Sports Nutrition recommends a protein intake of 1.4–2.0 grams per kilogram of body weight per day for building and maintaining muscle mass. Pre- and post-workout protein supplementation, in the form of meals or supplements, can effectively support muscle recovery. Additionally, overall dietary habits influence recovery. Eating a healthy and balanced diet ensures you meet your nutritional requirements, preventing nutrient deficiencies that could hinder muscle recovery.
Hydration is another key factor in muscle recovery. Dehydration impairs the muscles' ability to repair themselves. It is recommended to drink 1.5 litres of fluid for every kilogram lost during exercise to maintain proper hydration. Cherry juice has gained attention for its potential benefits in reducing inflammation, muscle damage, and soreness. Studies suggest that consuming cherry juice before and after exercise can support muscle recovery, although further research is needed to optimise its use.
Sleep is critical for muscle recovery. It gives your muscles time to recuperate from exercise-induced stress. Intense physical activity increases your need for sleep, with some professional athletes sleeping 10 hours or more per night. Sleep deprivation can impair muscle recovery by hindering the body's inflammatory response and reducing the production of hormones that promote muscle growth.
Additionally, incorporating active recovery techniques can aid in muscle recovery. Massage therapy helps release muscle tension, improves blood flow to the affected areas, and promotes the removal of pooled fluid, thereby speeding up recovery. The use of a foam roller is a cost-effective way to self-administer myofascial release, a form of self-massage that increases blood flow to the muscles and facilitates the healing process.
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Muscle growth
To build muscle, strength training is essential. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. The American College of Sports Medicine (ACSM) recommends resistance training (weight training) two to three times per week for beginners and four to five times per week for advanced training. It is important to give your body plenty of rest as you begin a strength training programme. Research suggests it could take 48 hours for your muscles to fully recover after resistance training.
When you lift, you should aim for between 8 and 15 repetitions in a row. That is one set. Wait a minute between sets to rest, then complete another set of the same length. Take approximately 3 seconds to lift or push your weight into place, hold that position for a full second, and take another slow 3 seconds to lower the weight. You should aim to lift a weight that is heavy enough to challenge yourself. A good guide is to select a weight that tires your muscles after 12 to 15 repetitions.
There are many exercises you can perform to target each muscle group. For example, for your chest, you can do bench presses, push-ups, chest presses, and weighted dips; for your back, you can do deadlifts, lat pulldowns, dumbbell rows, and superman; and for your arms, you can do hammer curls, overhead triceps extensions, chair dips, and forearm exercises.
It is important to do 150 minutes of moderate aerobic exercise each week. You might split this into five 30-minute workouts per week. You could also opt for 75 minutes of vigorous exercise per week.
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Muscle repair
During the destruction phase, muscle injury is characterised by the rupture and necrosis of muscle fibres, leading to inflammation and the formation of a hematoma. This is followed by the regeneration phase, where phagocytosis of damaged tissue occurs, allowing for the regeneration of muscle fibres and the activation of satellite cells, which are muscle stem cells.
The final phase is remodelling, where the regenerated muscle fibres mature, and the muscle's functional capacity is restored. This phase involves the formation of scar tissue, which initially weakens the muscle but eventually strengthens it. The remodelling phase is also when vascularisation occurs, with new capillaries forming from injured blood vessels, and intramuscular nerves regenerating to re-establish nerve-muscle connections.
The time it takes for muscles to repair and recover varies depending on the type and intensity of exercise. After a light workout, muscles may recover within 24 hours, while more challenging workouts may require two to three days or even longer for very intense workouts. Muscle recovery is facilitated by rest, hydration, and proper nutrition, particularly the consumption of protein and fluids to aid in tissue repair and the removal of waste products.
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Muscle soreness
DOMS is caused by microscopic tears and muscle damage, leading to increased inflammation and soreness. Eccentric exercises, such as the controlled downward motion of straightening your forearm after a biceps curl, often trigger DOMS. Acute soreness, on the other hand, results from lactic acid buildup and usually disappears shortly after stopping the exercise.
To alleviate muscle soreness, there are several self-care strategies you can employ:
- Rest: Allow your muscles to recover by taking a break from intense physical activity.
- Gentle stretching: Perform careful, gentle stretches to prevent stiffness and improve muscle recovery.
- Massage: Apply oil or lotion and gently knead, squeeze, and shake the sore muscles to relieve tension and improve blood flow.
- Cold therapy: Reduce inflammation and swelling by applying an ice pack or soaking the affected area in a cold bath.
- Heat therapy: Relax your muscles and encourage blood flow by using a heat wrap or taking a warm bath, especially for older injuries or general tension.
- Over-the-counter medications: Take pain relievers such as NSAIDs (aspirin or ibuprofen) to manage minor aches and pains associated with muscle soreness.
- Topical treatments: Use topical pain relievers containing ingredients like menthol, capsaicin, or lidocaine to numb the sore area and reduce discomfort.
While muscle soreness is typically not a cause for concern, it is important to monitor the severity and duration of the soreness. If the soreness persists for more than a few days, worsens with rest, or is accompanied by other symptoms, it may indicate a more serious underlying condition that requires medical attention.
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Muscle training
To build muscle, strength training is key. This involves putting your muscles under stress, which causes trauma or injury to the muscle fibres. This might be through weightlifting or resistance training. When the muscle fibres are damaged, satellite cells activate and join together to repair the damage, resulting in increased muscle fibre and growth. Even a single session of strength training can promote muscle growth, but it's important to give your body rest time, especially when starting a new training programme.
To see results, weight training for 20-30 minutes, 2-3 times a week is recommended for beginners. This can be increased to 4-5 times a week for more advanced training. It's important to gradually increase the weight and intensity of your workouts over time. Aim for between 8 and 15 repetitions (or reps) in a row, with a minute's rest in between sets. You should select a weight that challenges you and tires your muscles after 12-15 reps. As your strength increases, you will be able to lift heavier weights more easily.
In addition to strength training, cardio is also important for muscle health and weight loss. Aim for a minimum of 3 sessions per week for 20-30 minutes each time, keeping it low impact with exercises such as swimming, biking, hiking or walking.
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Frequently asked questions
Most experts recommend hitting each muscle group at least twice per week. The American College of Sports Medicine (ACSM) suggests resistance training two to three times per week for beginners and four to five times per week for advanced training.
The ACSM recommends 20 to 30 minutes of resistance training per session. If you are doing cardio, you can do 20 to 30 minutes of moderate-intensity exercise or 25 minutes of vigorous exercise three times per week.
You can do compound exercises that work multiple muscle groups at once, such as squats, deadlifts, bench press, and pull-ups. You can also do isolation exercises that target specific muscles, such as bicep curls.
Muscles are pieces of soft tissue throughout your body that help you move, breathe, swallow, and stay alive. They are made of thousands of small fibres that stretch and press together to create movement.
