Building Muscle: Why and How

A key to improving your health, lifestyle and self-esteem.

Building muscle is a goal that many of you pursuing a healthier lifestyle and improved fitness aim to achieve. Whether you are new to strength training or a seasoned gym-goer, a well-rounded approach is essential to help you reach your muscle-building goals. In this article, we'll explore key components of building muscle, including lifting techniques, cardio workouts, and nutrition, to help you create an effective and sustainable muscle-building plan.

Here's a short list of some of the benefits of building muscle mass:

· Increases your strength and stamina.

· Supports bones and joints.

· Improves bone density.

· Helps manage blood sugar levels.

· Improves your posture and balance.

· Increases your metabolism, helping you to burn fat and lose weight.

· Improves your self-esteem and confidence; in other words, allows you to show off your amazing pecs and biceps.

Lifting Techniques

Compound Exercises

Compound exercises should be the foundation of your muscle-building routine. These exercises engage multiple muscle groups at the same time, allowing you to lift heavier weights, stimulate overall muscle growth… and save time! Examples of compound exercises include squats, deadlifts, bench presses, and planks. I know you already heard this from me a million times, but here’s the million and one: Proper form is crucial to prevent injury and maximize muscle activation.

Progressive Overload:

To build muscle, you must continually challenge your muscles by increasing the weight you lift over time. This principle is known as progressive overload. Our goal in this field is to gradually increase the resistance (weight) you use in your exercises, aiming for 1-2% increments each week, which might sound insignificant, but it adds up over the course of months and years. Of course, your progress will greatly depend on how often and consistently you workout with me AND on your own at home. This consistent progression will stimulate muscle growth and prevent plateaus.

Repetition and Sets:

Typically, muscle growth is best achieved in the 6-12 repetition range. Aim to perform 3-4 sets of each exercise. This combination of repetitions and sets helps to optimize both strength and muscle hypertrophy. Adjust the number of sets and repetitions based on your individual goals, whether it's strength, endurance, or hypertrophy. I will soon share with you an article I am writing about the difference among them.

Cardio Workouts

Cardiovascular exercise plays a crucial role in overall fitness, but when building muscle, it's essential to strike a balance. Excessive cardio can hinder muscle growth by burning calories that your body could use for muscle recovery and growth. To incorporate cardio effectively into your routine:

High-Intensity Interval Training (HIIT):

HIIT is a time-efficient way to improve cardiovascular fitness and burn calories while preserving muscle mass. These short, intense bursts of exercise, followed by brief periods of rest, can help you maintain your muscle gains while getting your heart rate up. If the “high-Intensity” part sounds daunting when working out at home, you can also incorporate moderate intensity intervals into your routines, as we often do in the studio.

Low-Intensity Steady State (LISS) Cardio:

LISS cardio, such as brisk walking, light cycling, or swimming, can be a suitable choice to support muscle growth without excessive calorie expenditure. Performing LISS cardio on rest days can help with recovery and keep your metabolism active.

Timing:

Consider scheduling your cardio workouts strategically. For example, you could perform cardio after your strength training session or on separate days. This approach allows you to focus on muscle building during your primary workouts while still enjoying the benefits of cardiovascular exercise.

Nutrition

Nutrition (the third pillar of my mantra “exercise-lifestyle-nutrition”) is a cornerstone of muscle building. The right balance of macronutrients and proper timing is essential for muscle recovery and growth.

Protein:

Protein is crucial for muscle repair and growth. Aim to include a source of lean protein in every meal. A general guideline is to consume 1.2-2.2 grams of protein per kilogram of body weight daily, but this may vary based on individual factors. A protein smoothie can provide a good portion of your daily protein intake (see my blog entry: “Protein Smoothie Recipe” if you need inspiration).

Carbohydrates:

Carbohydrates provide the energy needed for intense workouts and muscle recovery. Complex carbohydrates like whole grains, sweet potatoes, and vegetables should be a part of your diet. Adjust your carbohydrate intake based on your activity level and goals.

Healthy Fats:

Don't neglect healthy fats, as they support hormone production and overall health. Sources of healthy fats include avocados, nuts, seeds, and olive oil.

Hydration:

Adequate hydration is crucial for optimal muscle function and recovery. Dehydration can lead to muscle cramps and hinder your performance in the gym. Drink plenty of water throughout the day and consider adding electrolytes if you're sweating heavily during your workouts (see my two blog entries on Proper Hydration).

Meal Timing:

The timing of your meals matters. Consume a balanced meal with protein, carbohydrates, and fats within an hour or two after your workout to kickstart the recovery process. Prioritize protein-rich meals, but ensure a well-rounded diet throughout the day.

Supplements:

While whole foods should be your primary source of nutrients, some individuals may benefit from supplements. Creatine, protein powder, and branched-chain amino acids (BCAAs) are popular choices for muscle building. Consult with a healthcare professional or dietitian before adding supplements to your routine.

Muscle building is essential for all

Building muscle requires a holistic approach that combines proper lifting techniques, balanced cardio workouts, and a nutrition plan tailored to your goals. Of course, your particular muscle-building plan will depend on your age, current physical advantages or limitations, genetics, goals, and other factors, but we should all engage in muscle building activities to be healthier, look and feel better, and live a fuller lifestyle until the end of our days.

It's essential to remain patient and consistent on your journey, as muscle-building results take time. Remember to listen to your body, prioritize recovery, and consult with me or a healthcare professional for personalized guidance. With dedication and a well-rounded approach, you can achieve your muscle-building goals and enjoy the benefits of increased strength and improved fitness.