Building muscle is a complex process that involves not just lifting weights but also understanding the science behind muscle growth and applying strategies that maximise your gains. For guys under 35, this is a prime time to take advantage of your body’s natural ability to build muscle. Here are five scientifically-backed ways to force more muscle growth from your workouts.
1. Optimise Your Workout Frequency and Volume
The Importance of Frequency
Training frequency, or how often you work out a particular muscle group, significantly impacts muscle hypertrophy. Studies show that training each muscle group twice per week is more effective than once per week for muscle growth【Schoenfeld et al., 2016】. This frequency allows for sufficient recovery and consistent muscle protein synthesis (MPS), which is crucial for growth.
Effective Volume
Workout volume, the total amount of weight lifted per session, also plays a critical role. According to research, higher volumes (more sets and reps) are linked with greater muscle hypertrophy【Krieger, 2010】. Aim for about 10-20 sets per muscle group per week. However, ensure you balance volume with intensity to prevent overtraining, which can lead to injury and stalled progress.
2. Implement Progressive Overload
What is Progressive Overload?
Progressive overload involves gradually increasing the stress placed on your muscles during workouts. This can be achieved by lifting heavier weights, increasing the number of repetitions, or decreasing rest intervals. The principle behind progressive overload is to continually challenge your muscles, prompting them to adapt and grow stronger.
Applying Progressive Overload
A study by Wernbom et al. (2007) suggests that progressive overload is one of the most effective methods for increasing muscle size and strength. To apply this, start by tracking your workouts and incrementally increase the weight or reps each week. For example, if you bench press 60 kg for 8 reps, aim to increase this to 65 kg or 10 reps over the next few weeks.
3. Focus on Compound Movements
Benefits of Compound Movements
Compound movements, such as squats, deadlifts, and bench presses, engage multiple muscle groups and joints, making them highly effective for muscle growth. These exercises stimulate more muscle fibres, leading to greater hypertrophy compared to isolation exercises like bicep curls.
Scientific Backing
Research indicates that compound movements result in a higher hormonal response, particularly the release of growth hormone and testosterone, which are vital for muscle growth【Ahtiainen et al., 2003】. Incorporate a mix of compound exercises into your routine to maximise muscle activation and growth.
4. Prioritise Nutrition and Supplementation
Protein Intake
Protein is essential for muscle repair and growth. Studies recommend a daily intake of 1.6 to 2.2 grams of protein per kilogram of body weight for individuals engaged in regular strength training【Morton et al., 2018】. Spread your protein intake throughout the day to maintain a positive nitrogen balance, which is crucial for muscle protein synthesis.
Supplements
While whole foods should be your primary nutrient source, supplements can help fill gaps. Creatine, for instance, is well-supported by research for enhancing muscle growth and performance【Buford et al., 2007】. Additionally, branched-chain amino acids (BCAAs) can reduce muscle soreness and support recovery, aiding in more effective training sessions【Jackman et al., 2010】.
5. Ensure Adequate Rest and Recovery
Sleep
Quality sleep is paramount for muscle growth. During sleep, the body releases growth hormone, which aids in muscle repair and growth. Research suggests that 7-9 hours of sleep per night is optimal for most adults【Dattilo et al., 2011】. Lack of sleep can impair muscle recovery and performance, hindering your progress.
Active Recovery
Incorporating active recovery, such as light cardio or stretching, can enhance blood flow to muscles and reduce soreness, facilitating quicker recovery【Zainuddin et al., 2005】. This allows you to maintain workout intensity and frequency without overtraining.
Conclusion
Maximising muscle growth involves a multifaceted approach that includes optimising workout frequency and volume, implementing progressive overload, focusing on compound movements, prioritising nutrition and supplementation, and ensuring adequate rest and recovery. By integrating these scientifically-backed strategies into your routine, you can significantly enhance your muscle growth and achieve your fitness goals.
Bibliography
Ahtiainen, J.P., Pakarinen, A., Alen, M., Kraemer, W.J., and Hakkinen, K., 2003. Muscle hypertrophy, hormonal adaptations and strength development during strength training in strength-trained and untrained men. European Journal of Applied Physiology, 89(6), pp.555-563.
Buford, T.W., Kreider, R.B., Stout, J.R., Greenwood, M., Campbell, B., Spano, M., Ziegenfuss, T., Lopez, H., Landis, J., and Antonio, J., 2007. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), p.6.
Dattilo, M., Antunes, H.K.M., Medeiros, A., de Mello, M.T., Tufik, S., and de Souza, H.S., 2011. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Medical Hypotheses, 77(2), pp.220-222.
Jackman, S.R., Witard, O.C., Jeukendrup, A.E., and Tipton, K.D., 2010. Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise. Medicine & Science in Sports & Exercise, 42(5), pp.962-970.
Krieger, J.W., 2010. Single versus multiple sets of resistance exercise: a meta-regression. Journal of Strength and Conditioning Research, 24(4), pp.1150-1159.
Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C., Banfield, L., Krieger, J.W., and Phillips, S.M., 2018. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), pp.376-384.
Schoenfeld, B.J., Ogborn, D., and Krieger, J.W., 2016. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 46, pp.1689-1697.
Wernbom, M., Augustsson, J., and Thomeé, R., 2007. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Medicine, 37, pp.225-264.
Zainuddin, Z., Newton, M., Sacco, P., and Nosaka, K., 2005. Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. Journal of Athletic Training, 40(3), pp.174-180.
Key Takeaways
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