Summer is over, and so is the definition phase. Now it’s time to enjoy the benefits of the “off-season” and pack some stuff, Here you are exactly right, because this article is about the entire science about “how to gain muscle” as fast and effectively as possible (well, as fast and effectively as possible!)
How to Gain muscle and lose fat at the same time?
Before we get to the main part of this article, let’s talk briefly about the topic of how to gain muscle and lose fat at the same time: trying to build up a significant amount of muscle while releasing a significant amount of fat is usually hopeless Case.
It is relatively unlikely that such a scenario will work without problems if at least one of the following conditions is not met:
You’re overweight and a beginner: beginners gain muscle much faster, and the fat loss that works to build muscle is much better when you’re overweight, as calorie partitioning improves significantly.
You’ve recently corrected a major mistake you’ve made in terms of training/nutrition (such as correcting for low / low exercise intensity or eliminating insufficient protein intake).
You start training again after a long break: reasons related to the number of myonuclei in the training and detraining phase are responsible for allowing muscle growth and fat loss at the same time after a long break get back into training.
You use substances that have partitioning effects (e.g., anabolic steroids).
If none of this applies to you then it’s best to let the idea go quickly, as you can gain muscle and lose fat at the same time. Not because that’s generally not possible (it works), but because it’s so unbelievably slow that you would probably have given up before any significant change to your body was noticeable.
How To Gain Muscle Through Strength Training?
Just to clear up any doubts once and for all: the most powerful, hypertrophic stimulus to the muscle is undoubtedly strength training.
If your main goal is to gain muscle or increase your muscle size, here’s the basic set-up for setting up your strength training variables for maximum muscle stimulation.
#1: Exercise Selection
To build muscle, you should choose a few exercises for each major muscle group. These are the exercises that you will keep for at least several months (unless there are good reasons to change them), so make sure they:
- Claim the intended muscle group over the entire range of motion.
- To have the best value for money – that means you should stick to basic exercises in particular
- Can be carried out safely (General: Avoid everything on Bosu balls).
- Leave air for progressive load increase.
- Good fit in the entire training plan.
When it comes to exercise order, a good rule of thumb is to arrange the exercises in a way that minimizes exercise intensity and overall training volume.
That means wherever you go you should:
- Alternate between upper and lower body exercises.
- Alternate between pull and push exercises.
- Complete basic exercises first and isolation exercises last.
#2: Training intensity and proximity to muscle failure
Training intensity basically refers to the load used in an exercise. For example, a 1 RM (Repetition Maximum) load is the weight that you can accurately move for repetition in a given exercise. A 10 RM load is the weight you can move for a maximum of 10 repetitions, etc., etc.
The training intensity can also be specified as a percentage of the 1 RM:
- For example, a workout intensity of 70% of the 1 RM equals a weight that you can move for about 12 reps.
- With an exercise intensity of 85% of the 1RM, most people would be able to complete the 5 repetitions.
The proximity to muscle failure (RIR for “repetitions in reserve”) can be described in terms of the number of repetitions that could have been completed after the last repetition had been done until failure.
For example, if you complete 8 reps with a 10 RM load, then the RIR would be 2 (since you had 2 reps “in the tank”).
When choosing a workout intensity for building muscle you need to make sure that the load you use …
- allows you to accumulate enough training volume in a time-efficient manner.
- allows you to progressively increase the stress in the exercise.
- allows you to minimize the risk of injury – despite reaching the upper points.
Taking these considerations into account, one finds that a workout intensity of 65% to 85% of the 1 RM (in other words: between 5 and 15 repetitions) is usually optimal for most people to gain muscle.
A sensible and often-used strategy looks like this:
- For basic exercises: use of loads between 75% and 85% of the 1 RM (5-10 repetitions).
- In isolation exercises: use of loads between 65% and 75% of the 1 RM (10-15 repetitions).
In terms of proximity to muscle failure (RIR), we recommend that you do 1-2 reps in the tank most of the time. In isolation exercises, you can occasionally train to muscle failure (for example, in the last set of the exercise).
#3: Training Volume & Frequency
The training volume is strictly defined as load x repetitions x sets:
- 3 sets of 10 repetitions of 10 kg thus correspond to a training volume of 300 kg (10 kg x 10 repetitions x 3 sets).
The training volume is measured from time to time in the total number of repetitions or sets per muscle group. The training frequency is basically nothing more than the way you organize the training volume.
In order to find out how high the training volume should be in order to gain muscle, the following points should apply:
- It is sufficient to induce hypertrophic adaptations at a sufficiently rapid rate.
- It is not that much that it exceeds the regeneration capacity.
- It’s not that much that it prevents a progressive increase in stress.
If this is considered and combined with the available research and practical experience, our recommendation is that beginners and advanced beginners should complete between 6 and 16 work sets per main muscle group per week.
Generally, it is recommended to start at the lower end of the range and gradually add volume, depending on how well you recover and ascend.
In terms of training frequency, we recommend that you split the weekly total exercise volume of each major muscle group into 2-3 units distributed over the week, as available research indicates that higher exercise frequencies result in higher muscle buildup than lower exercise frequencies.
#4: Set pauses and cadence
Remember that muscle growth, according to research, is caused by increasing external muscle-related force (exercise intensity) and increased exercise volume.
This means that if you are concerned with planning sentence breaks, you should make sure that:
- You do not negatively influence the intensity of training (ie the weight on the pole).
- You do not negatively impact the overall training volume.
In order to comply with this, sentence breaks of at least 2 minutes are generally recommended. Keep in mind that it may well be that you need longer breaks to maximize rest between sets and maximize performance.
In terms of cadence, that is, the speed of the movement, research suggests – even though much has been theorized about time under tension (TUT), transient hormonal responses to different tempos, etc. – the rate of movement is not a real one Plays a role as long as it remains reasonable.
The good general advice is to move the weight in the concentric phase as explosively as possible and more controlled in the eccentric phase.
To become strong and build muscle, it is essential that progression occurs during exercise. This means that in the course of the training career, the total training volume should continue to increase. In beginners and advanced beginners, it is usually sufficient to simply train with sufficient intensity and sufficient (but not too high) volume to gain strength and muscle.
A good general approach to progression is to increase the training weight for lower body exercises by 5-10%, and by 2.5-5% in upper body exercises
If you have not been able to complete all the prescribed sets and reps in two consecutive units, simply reduce the weight by 5-10%.