6 Expert Tips For Building Muscle

Building muscle takes time and proper training, but it’s something nearly anyone can do. It involves a physiological process called hypertrophy, which stresses the tissue, breaks it down and triggers the body to rebuild bigger and stronger tissue.

To start this process, you need a training plan that incorporates a progressive increase of weight load, as well as proper nutrition and plenty of sleep. If building muscle is your goal, understanding hypertrophy and how to train for it will help you get the job done.

The Benefits of Building Muscle

Building and maintaining muscle is important for a healthy and active lifestyle. It’s not just for young athletes or fitness enthusiasts—doctors agree it’s a good idea for everyone to incorporate strength training into their routines throughout their lives.

As we age, muscle mass and cross-sectional area of the muscle can decrease (sarcopenia), leading to reduced bone density (osteopenia), reduced strength and eventually reduced function. Maintaining strong muscles contributes to strong bones, which can prevent fractures and degenerative conditions, such as osteoporosis.

According to a study in the Journal of Health & Fitness, muscle loss can lead to “a cascade of health issues,” which includes bone loss, fat gain, diabetes, heart disease and mortality. In addition to improving blood pressure, glycemic control and lipid profiles (cholesterol), strength training to build muscle can improve mental health.

1. Get Specific

When building muscle, target a certain muscle or muscle group in your training. Adding multi-joint exercises that incorporate the target muscle allows you to lift heavier weight, says Sekely.

For example, if your goal is to increase the size of your biceps, get comfortable with an exercise that loads that muscle directly, such as bicep curls. It may also be beneficial to add multi-joint exercises that offer some help from larger muscle groups while still targeting your biceps, such as a dumbbell row, which incorporates the latissimus dorsi muscles, otherwise known as lats, and other shoulder muscles.

Consult with a strength coach or physical therapist before embarking on your muscle-building journey for guidance on the best exercises for you to meet your goals, says Sekely, especially if you have a history of injury or are new to strength training.

2. Eat Protein

To build muscle safely and effectively, it’s vital to provide your muscles with proper nutrition. Muscle hypertrophy occurs when cells work to regenerate muscle fibers, which must be coupled with adequate protein intake from the food you eat. “If you’re not providing your body with enough protein, your body will be unable to rebuild those muscle fibers,” says Sekely.

While carbohydrate intake is important, protein is critical, says Robert Graham, M.D., an internal and integrative medicine physician in New York City. “Protein is the most important and essential component of nutrition and the foundation of muscle gain,” he says. If you’re wondering how much protein you need to build muscle, Dr. Graham recommends 1 gram of protein per pound of body weight. Good sources of protein include chicken, eggs, salmon, Greek yogurt, lean beef and soybeans. And while you’re focusing on food, be sure to maintain adequate hydration levels as well.

3. Sleep

Getting enough sleep is important for anyone hoping to build muscle. We need 7 to 8 hours of sleep a night for our cells to enter a phase of repair and rejuvenation, says Dr. Graham. Without adequate sleep, the process of repairing damaged tissue is less effective and can lead to poor gains and possible injury. Protein intake combined with substantial sleep helps make the process of hypertrophy most effective.

4. Don’t Settle

As you train, keep in mind that your numbers should be evolving constantly. If you’re truly building muscle and strength, then your 1RM and training regimen will need to grow with you. Frequent assessments of strength and a thoughtfully planned exercise progression are critical for continuous gains. If you keep lifting the same amount of weight, you won’t trigger the damage and repair process required for building larger muscles. Meanwhile, if you lift too much, you could be doing more damage than intended, leading to injury.

5. Breathe

Whether you’re working on your legs, arms or core, coordinate your lifting with your breath to provide your muscles and heart with the oxygen they need to perform the challenging tasks safely without spiking your blood pressure.

Abdominal bracing can also protect your body from injury by creating a more stable base from which you can lift. To perform this type of breathing, begin by inhaling. Then, on the exhale, draw your belly in gently as if you’re preparing to be punched in the stomach, creating a sturdy trunk and foundation for lifting. Perform your heavy lifting during the exhale.

6. Listen to Your Body

Never blindly follow a training plan without accounting for your body’s response. While building muscle can feel challenging, it shouldn’t cause pain. Depending on your age, overall health and goals, your plan to build muscle will vary. Remember to make your own plan and listen to your body as you go.

If you feel a strain in any part of your body that’s not intended, you may be overloading your tissue or using postures that can lead to injury. Building muscle should make you stronger, not cause injury, so it’s best to consult a strength coach or physical therapist before beginning your muscle-building journey.

Source: https://www.forbes.com/health/body/how-to-build-muscle/