Any type of resistance exercise can help build muscle. If you are a beginner, you can start with bodyweight exercises and practice form and technique. Additionally, compound lifts—ones that use multiple joints and muscle groups—elicit the highest response in terms of overall muscle activation. However, single-joint exercises can also create a muscle-building effect.
Choosing a combination of both is a good strategy. There are a few nutritional factors to consider when assessing the rate of muscle growth. Muscles consist of muscle fibers and connective tissue, and contain blood, water, and glycogen the storage form of carbohydrate. To fuel muscle growth, it is ideal to consume a higher number of calories than you burn. Consuming enough protein, in particular, is essential.
Research shows that eating at least 0. Over the course of a day, take in approximately 1. You can reach this protein intake level by eating 3 meals containing 0. Various supplements may also help to boost muscle growth, including protein powder, which can help you reach your ideal protein intake. Supplementing with branch-chain-amino-acids BCAAs is another way to acquire the building blocks of protein and build muscle, but if you already consume enough protein, adding BCAAs may not be necessary.
Creatine intake of around 5 grams per day has been shown to help increase lean muscle tissue in those that participate in resistance training, although its mechanism in older adults is still being investigated. The best way to monitor your muscle gain is to compare your results to previous months.
If you gain weight and strength while resistance training and consuming an adequate diet, you are optimizing your chances of gaining muscle.
Get exercise tips to make your workouts less work and more fun. Nitschke E. How muscle grows. American Council on Exercise. Published August 30, Maximizing muscle hypertrophy: A systematic review of advanced resistance training techniques and methods. Castaneda R, Fetters KA. How long does it take to build muscle? Published June 10, If you do not demonstrate full compliance with these Terms, as determined in our sole discretion, we may restrict or terminate your access to the API.
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Consent A. Unlike compound exercises, isolation exercised target one muscle group at a time, providing maximal stimulation and growth potential. While cardiovascular exercise is important for overall health, it does not play a major role in muscle gain. Ultimately, it may be helpful to consult a certified trainer to help you put together a suitable exercise program. Another significant component of gaining muscle quickly is proper nutrition.
This means consuming slightly more calories than you burn, as gaining muscle is an energy-expensive process 6. Two important factors when looking to maximize short-term muscle gains include high intensity resistance exercise and proper nutrition that prioritizes a calorie surplus and adequate protein.
Two other important factors to consider are age and sex, which can also greatly affect muscle building. When just getting started with strength and hypertrophy muscle building training, you have great potential for muscle growth. This is because training is a new stimulus, and as your muscles are worked, growth occurs to prepare them for future training.
That said, muscle growth is still limited during the initial stages of resistance training, while most of your strength gains are due to neural adaptions. This means that as you train, your brain gets better at recruiting muscle fibers to contract during a particular exercise 5. After training consistently for at least 1 year and grasping the fundamental movements, you move toward the intermediate phase of training.
This tends to be where trainees spend the most time, with some never progressing onto the advanced phase. During the late—beginner and early—intermediate training phase, you have the most potential for muscular growth , as you have moved past the neural adaptation phase.
At this point, you can proficiently perform most movements and stimulate significant muscle growth. The advanced phase of training takes a significant amount of time and effort to reach, usually at least 2 years for even the most gifted athletes.
At this point, most trainees have achieved most of their muscle and strength gains, and new muscle mass is hard to come by. Progressing as an advanced trainee often requires advanced training techniques that provide maximal muscle stimulation. Even in the best-case scenario, natural advanced trainees may not see more than a few pounds of muscle gain per year 7. According to both older and new research, men tend to have larger, more numerous muscle fibers, allowing for overall bigger muscles and increased strength potential 8 , 9.
Women are at a slight disadvantage when it comes to quick muscle and strength building due to genetic and hormonal differences. A pro can help you figure out whether a certain supp is a good option for you.
Fitness experience level , genetics, age, diet, and workout regimen all play a role in muscle growth. On average, though, most people can gain 0. The most important things you can do to amp up your muscle growth are focus on resistance training and eat a well-rounded diet.
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