Building muscle is why most of us constantly return to the gym. It’s the beacon of light that continues to drive our effort-driven workouts that many consider us crazy for, but how do we build muscle effectively? That’s the question that trips up so many lifters.
The physical act of building muscle is easier said than done because in order to build muscle we need to have multiple variables aligned both in regard to our training and nutrition.
A great starting point for everyone on the quest of adding mass to their frame is to first define what muscle building actually is. The act of muscle building, or purposely causing muscle to grow through resistance training, is often referred to as muscle hypertrophy.
If you note the definition above, progressive overload was mentioned as being needed for adding mass and muscle to your frame. Progressive overload entails creating some form of increased, strategic effort based on the style of training you’re doing.
Maximize Muscle Building
The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance.
Eat More
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven’t gained by then, increase your calories by 500 a day.)
Work Big, Not Small
Yes, biceps curls are fun, but if you want to put on muscle, you have to do more to challenge your body. And one key to doing that, says Samuel, is working through so-called “multi-joint” movements.
Train Heavy
If you want to build muscle and strength, you have to train heavy, says Curtis Shannon, C.S.C.S. “Training heavy, safely and efficiently, has many benefits,” says Shannon.
Have a Drink First
A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising
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Source: menshealth
