TheJakartaPost
Please Update your browser
Your browser is out of date, and may not be compatible with our website. A list of the most popular web browsers can be found below.
Just click on the icons to get to the download page.
10 tips for muscle building
For those of you wanting to bulk up this year, here are 10 tips that will see you pack on some good lean pounds.
Change Size
Studies have shown evidence that there is something about “the meat itself” that yields maximal muscle gain. (Shutterstock/*)
S
ome people can simply throw some weights around to put on muscle. However, for most, building muscle is a challenge – and this is often becasue they are not lifting properly or using the wrong types of programs.
The key component to any successful program is to fully understand the elements of muscle building routines. These principles are intensity (weight of the load), volume (reps and sets), exercise selection (compound or isolated), tempo (lifting speed) and rest intervals.
A successful program utilizes these principles to place the muscles under the required mechanical tension, causing enough muscle damage and metabolic stress to stimulate muscle development. It used to be thought that hormones were the most important component when trying to build muscle, and there was therefore a focus mainly on eliciting testosterone, human growth hormone and IGF-1 responses. However, today we know that these anabolic hormones are not the driving force of muscular growth. Instead researchers have found that mechanical tension, muscle damage and metabolic stress are the primary causes of muscle development.
These are quite complicated processes to explain but easy enough to put into action. For those of you wanting to bulk up this year, here are 10 tips that will see you pack on some good lean pounds:
Know what you’re doing: Set goals
Every time you exercise, have specific targets for load, volume and intensity that you need to achieve for every lift, every workout, every week, every training cycle.
Periodize your workouts
The most common problem is that people perform the same program for months and even years. Sets, reps, loads and exercises should change every three to six weeks (max eight weeks). Alternate between accumulation and intensification phases each cycle to reduce injury via pattern overload and central nervous fatigue. For maximum muscle growth, periodization should be structured so that 70 percent of workouts push volume and moderate loads, and 30 percent involve training at higher intensity with heavy weights.
Improve your training technique
A correct technique is paramount. If the muscles can’t activate properly they will not grow. This is the quickest way to ensure no results and become friends with a physiotherapist. Avoid regular cheating, or always using momentum to get the weight up. Keep a strict tempo (speed of lifting) and avoid letting weights fall with gravity. Look to improve eccentric loading by beginning with a longer tempo on the eccentric (lowering) motion. Aim for four seconds lowering with one to two seconds concentric contraction.
Focus on work : Rest ratios
Workout to produce metabolic stress by exercising with higher volume, moderate intensity and short rest periods (10 seconds to two minutes, depending on protocol).
Know your body
Your muscle fiber type should determine your rep and load variables. For example, if you excel at speed and jumping skills your muscles comprise mostly fast twitch fibers. Therefore, you should train with heavy weights and low reps. Slow twitch individuals, meanwhile, should opt for high-rep, high-volume routines.
(Read also: 10 essential foods for muscle building)
Recovery is king
Your body grows and repairs during rest. When not lifting you must optimize your recovery. Eat lots of antioxidant-rich foods and embrace sleep. Sleep has been labelled the “athlete’s steroid” because it has been proven to improve athletic performance by as much as 10 percent. How much sleep is required depends on the individual but a number of world-leading strength coaches recommend aiming for at least 10 hours a night if you’re trying to gain muscle.
Avoid steady-state and long duration cardio
If you are looking to put on muscle then steady state, long duration cardio is not your friend. Instead use sprints and loaded conditioning for improved fitness and great body shape. For best results include some modified strongman training - this applies particularly to women.
Train at the best time
The best time is really one that you know you can consistently make and that fits your schedule. However, scientifically the best time to workout for strength is between 2 p.m. and 5 p.m. Muscle strength peaks during this period and protein synthesis peaks at 5 p.m.
Pile on the protein
Charles Poliquin recommends, “A minimal dose of 2.38 g/kg/day of protein is the amount that reliably produced the most muscle development.” Other experts suggest that strength athletes should eat upwards of 1.6 g/kg of protein/day. These are considerable amounts and it seems that eating meat instead of supplements is more beneficial. Studies have shown evidence that there is something about “the meat itself” that yields maximal muscle gain.
Train smarter and safer
Leave the ego at home. Don’t compromise the principles of muscle development just to load more weight onto the bar. (kes)
