Want to increase your muscles? Most people don’t completely appreciate all that goes into the development and growth of muscle. First and foremost, it’s important to understand that training for hypertrophy (or muscle growth) is not the same as training for maximal strength (the ability to lift heavy loads). Three different exercise mechanisms must occur to achieve muscle growth: mechanical tension, muscle damage, and metabolic stress.
Mechanical tension refers to the resistance that must be applied to a muscle to increase the production of muscle proteins. Muscle damage is the lengthening of the muscle under extreme tension, causing small tears, which sounds scary but isn’t. This process increases protein synthesis. Last, metabolic stress is the buildup of lactic acid, which releases hormones inducing protein synthesis. In short, muscle proteins are the building blocks of muscles, while muscle protein synthesis is the naturally occurring metabolic process that leads to increased muscle size.
You may be asking what workout routine ensures all three mechanisms are achieved. A great way to find the best routine for you is to seek a certified personal trainer. A personal trainer can develop a customized hypertrophy oriented (muscle growth) plan that integrates resistance training variables necessary to optimize muscular gains. A properly structured program with varying sets, reps, tempos, and training frequencies will set you up for the most success.
However, if a personal trainer is unavailable, below are a few recommendations to help you build your own program.
Flexibility
Flexibility and mobility ensure proper muscle mechanics and coordination. Incorporate dynamic stretching before your workout to get the blood flowing. Also, try using a foam roller for five to 10 minutes after exercise. Relieving some of the tightness and tenderness in your muscles will allow for greater efficiency in your next training session.
Core training
Many fitness enthusiasts are unaware of the importance of a strong and engaged core. The core must function properly to protect your spine and support your main muscle groups through powerful and intense movements. Core training should involve low volume at the beginning of your workout to activate those muscles and prepare them for the intense activity that follows.
Integrated resistance
Jumping right into a maxed-out bench press is not a good idea. It’s essential to follow a program that begins with stabilization-based exercises, escalates to strength endurance exercises (high reps with light to moderate weight), and then flows into hypertrophy training (lower reps with higher weight). Last, you can include a maximal strength phase (lowest reps with the biggest weights).
Cardiorespiratory training
Your heart is a muscle and must be trained like all other muscles. Circuit training is a great way to incorporate cardio for muscle building and to preserve muscle mass. This type of training incorporates various resistance exercises in a set order with minimal rest in between.
Everyone’s body is different. For example, some people are predisposed to gaining more muscle because of their genetic makeup. This could be due to their ratio of muscle fibers to hormone production, such as testosterone. Although not every gym-goer will be able to achieve hulk-like muscles, with proper training, everyone can increase their lean body mass. Remember to embrace your one-of-a-kind body, enjoy the journey, and celebrate each win, no matter how big or small!
