How Does Muscle Grow? Your Guide to Start Building Muscle.
Have you ever wondered how muscles grow?
It's not just about lifting weights; it's a fascinating journey of stress and tension that gives us the force to build more muscle mass.
When you progressively increase tension in a muscle over time, it will continue to grow bigger, faster, and stronger.
Let's explore the basics of muscle growth and uncover the secrets to help you build your desired body.
Understanding the Force Behind Muscle Adaptation
Our muscles are like superheroes responding to stress and tension during workouts. The force they bear is important for muscle growth.
Ever heard of the equation Force = Mass x Acceleration?
It's the key to understanding how modifying weight and speed in exercises can boost muscle growth.
We can either add more weight (mass) to increase force or push a similar weight at a faster speed to increase the force (stress) our muscles experience. It gives us two important variables to consider when training to build muscle.
After dedicating a bit of time to lifting weights, we will start to notice more muscle and strength. Those changes are mainly caused by our Type 2 muscle fibers growing in size.
Type 2 muscle fibers, known for high force and quick fatigue, are the champions of hypertrophy (increasing muscle size). Therefore, our training has to revolve around mainly activating these muscle fibers.
Increase muscle tension by either increasing weight or speed in familiar exercises.
Crafting the Perfect Workout: The Art of Training
While resistance training takes the spotlight in the quest for muscle growth, cardio is a trusty sidekick that aids recovery and enhances overall health. Don't dismiss it entirely; opt for low-impact cardio to complement your muscle-building journey.
Now, let's talk splits. From Upper/Lower to Full Body, there are many training splits.
The magic lies in finding one that fits your schedule, is enjoyable, and is sustainable. Consistency is key, so choose a routine you can stick to.
The rest days between your training sessions are suggested not to impact muscle hypertrophy but rather the total weekly volume each muscle group is exposed to will [3].
Training is what tells your body to create more muscle. This happens because your body is trying to overcome the outside force it is experiencing. Your body wants to survive.
The benefits of a single bout of exercise are quite incredible. There are hormones and chemical signaling that boosts mood and metabolism.
After a single workout, your body becomes primed for muscle protein synthesis for optimal protein usage for 24 hours [2].
Getting Started With Your Training
Your weekly muscle growth volume will be the most important variable. When talking about volume, we refer to the sets and reps you do for each exercise.
Every muscle group must be stimulated to see even growth around the body.
Your weekly set volume for each muscle group should be between 10 to 20 sets, close or at failure [5].
To introduce training to your body, start with ten sets and slowly progress by adding 1 to 2 sets bi-weekly.
Every set will have a total number of reps. The lower the rep count, the heavier the weight; the opposite is true. For muscle growth, it's about finding the middle ground.
The reps for each set are suggested to fall between ~6 to 15 reps for optimal muscle hypertrophy given the appropriate intensity [4].
There is much nuance to picking exercises, ordering them, and periodizing your workouts.
Fueling Your Muscles: The Nutrition Puzzle Piece
Protein is your muscle's best friend. Tailor your protein intake based on workout intensity, daily activity, lean body mass, and body composition goals.
Caloric intake also plays a vital role in building muscle. When you are in a calorie deficit, you need more protein; when you are in a surplus, you don't need an excess.
A suggested daily protein intake for optimal muscle growth is within 1.6 – 2.4 g/kg of (this suggested guideline is for young, healthy people) [1].
Calories from stored fat or external sources contribute to muscle building. It's a nuanced game, but focus on meeting your body's calorie needs for now.
Lifestyle Choices: Sleep, the Silent Architect of Muscle Growth
Muscle magic happens when you're catching Z's, not pumping iron. During deep sleep, tissues undergo crucial repair. Aim for nightly 7 to 9 hours of sleep, maintaining a consistent schedule.
Your body's circadian rhythm thrives on routine, enhancing sleep quality and supercharging recovery.
Conclusion
Armed with knowledge about force, training, nutrition, and lifestyle, embark on your muscle-building journey. It's not just about lifting weights; it's a holistic approach to sculpting your desired body. Remember, be consistent, enjoy the process, and let the growth begin!
References
- Moore, D. R., Churchward-Venne, T. A., Witard, O., Breen, L., Burd, N. A., Tipton, K. D., & Phillips, S. M. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. The Journal of Gerontology. Series A, Biological sciences and medical sciences, 70(1), 57–62. https://doi.org/10.1093/gerona/glu103
- Burd, N. A., West, D. W., Moore, D. R., Atherton, P. J., Staples, A. W., Prior, T., Tang, J. E., Rennie, M. J., Baker, S. K., & Phillips, S. M. (2011). Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24 h after resistance exercise in young men. The Journal of Nutrition, 141(4), 568–573. https://doi.org/10.3945/jn.110.135038
- Schoenfeld, B. J., Grgic, J., & Krieger, J. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences, 37(11), 1286–1295. https://doi.org/10.1080/02640414.2018.1555906
- Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel, Switzerland), 9(2), 32. https://doi.org/10.3390/sports9020032
- Schoenfeld, B. J., Ogborn, D., & Krieger, J. W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073–1082. https://doi.org/10.1080/02640414.2016.1210197To introduce training to your body, start with ten sets