How to Effectively Build Muscle

Be it for fitness or as a form of self-improvement, you may have wondered how your muscles are built. Muscles increase in size as they are continually challenged to deal with higher levels of resistance or weight. This process is known as muscle hypertrophy.

Muscle hypertrophy occurs when the fibers of the muscles sustain damage or injury. The body repairs these damaged fibers by fusing them, which increases the mass and size of the muscles. Certain hormones, including testosterone, human growth hormone and insulin growth also play a role in muscle growth and repair.

To help you improve the efficiency of your muscle growth, we’ve come up with a list of ways that you can build muscles effectively!

Number of Repetitions

When deciding on a training program for your muscle building, it is important to perform weight training exercises with an amount of weight that allows you to only do between 1 to 20 repetitions.

This concept is called the repetition continuum and it states that weights you can only lift for a few reps tend to build more strength.

For example, weights you can lift for 6 to 12 reps tend to build more muscle and weights you can lift for 12 to 20 reps tend to increase muscular endurance.

Finding the Right Weight

The weight you choose as stated earlier, should ensure that you can do no more than 20 reps. Additionally, choose weights that should leave you at or near failure on your specific number of repetitions.

For example, if you aim to perform a set of 10 reps, by the 10th rep, you should be close to or unable to complete that final rep. You should rarely have more than “two reps left in the tank” by the end of the set if your goal is to build muscle.

The overall implication of the repetition range continuum is that you should go through different phases of training to see what is most effective for your body to build muscle.

The Right Exercises

Muscle building is specific to the muscle being worked. For example, to build muscular biceps, you will have to work on exercises that target that particular muscle group. This could take the form of isolated bicep exercises such as bicep curls or compound movements such as pull-ups.

In terms of what is the best exercise type for building muscles, compound and isolation movements can be equally effective at causing muscle hypertrophy. Regardless, for the best long term fitness results, include both compound and isolation movements into your training.

Avoid Overtraining

Structure your training and avoid pushing your body too far beyond its limits. Although you may feel a need to challenge yourself in order for muscle growth, it is important to manage expectations so as to avoid unnecessary injury or physical exhaustion. 

As working hard is important, so is taking a break. Rest is an integral part of muscle building. By letting your muscles relax, you allow your body to repair itself. An insufficient amount of muscle rest slows fitness progression and increases your risks of injury.

Eat Well

With all the tips that’s been given in relation to the gym, your life outside of it is equally as important. Eating protein before a heavy workout is important as it is a source of amino acids which plays a vital role in the building and repairing of muscles. Similarly, eating carbs only after your workout replenishes your body of the glucose that was used up during exercise. One healthy form of carbohydrate is Naturel’s Organic Brown, naturally cholesterol free and contains 100% whole grains!

Lastly, just as important as eating well, be sure to drink well too. Drink lots of water before and after a workout as your body requires hydration in order to effectively repair muscles.

In summary, when it comes to building muscles, there are no shortcuts or cheat methods involved. To build muscles effectively, consistency is of optimal importance!