Building upper body muscle mass is a goal for many men, especially those over 35 who might face different challenges compared to their younger counterparts. Ageing affects muscle growth due to changes in hormone levels, recovery times, and metabolism. However, with the right strategies, bulking up the upper body efficiently is entirely possible. Here are five scientifically-backed methods to help you achieve your goals.
1. Optimise Your Strength Training Routine
Compound Exercises
Focusing on compound exercises is essential. These exercises work multiple muscle groups at once, leading to more significant muscle growth and strength gains. Key exercises include:
- Bench Press: Targets the chest, shoulders, and triceps.
- Overhead Press: Works the shoulders and triceps.
- Pull-Ups/Chin-Ups: Engage the back, biceps, and shoulders.
- Rows: Strengthen the back, biceps, and forearms.
A study published in the Journal of Strength and Conditioning Research found that compound exercises stimulate more muscle fibres compared to isolation exercises, resulting in greater hypertrophy (muscle growth) (Schoenfeld, 2010).
Progressive Overload
Progressive overload is the gradual increase of stress placed on the body during training. This method ensures continuous muscle growth. Increase the weight, reps, or sets as your strength improves. A review in Sports Medicine highlights the importance of progressive overload in resistance training for muscle hypertrophy and strength (Peterson et al., 2004).
2. Prioritise Protein Intake
Adequate Protein Consumption
Protein is the building block of muscles. Consuming adequate protein is crucial for muscle repair and growth. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. This range is supported by a study in the Journal of the International Society of Sports Nutrition, which emphasised the importance of higher protein intake for muscle hypertrophy in resistance-trained individuals (Jager et al., 2017).
Protein Timing
The timing of protein intake can also play a role. Consuming protein within two hours post-workout helps maximise muscle protein synthesis. A meta-analysis in the American Journal of Clinical Nutrition found that protein timing can enhance the muscle-building effects of resistance training (Schoenfeld et al., 2013).
3. Incorporate Sufficient Rest and Recovery
Importance of Sleep
Sleep is critical for muscle recovery and growth. During sleep, the body releases growth hormone, which is essential for muscle repair. A study in the Journal of the American Medical Association found that sleep deprivation negatively affects muscle recovery and performance (Dattilo et al., 2011).
Active Recovery
Incorporating active recovery days can also be beneficial. Activities like light swimming, walking, or yoga can improve circulation, reduce muscle soreness, and promote faster recovery. Research in Sports Medicine supports active recovery for maintaining muscle performance and aiding recovery (Dupuy et al., 2018).
4. Utilise Supplements Wisely
Creatine
Creatine is one of the most researched and effective supplements for muscle growth. It increases the availability of ATP (adenosine triphosphate), the energy currency of cells, which can enhance performance and muscle growth. A study in the Journal of Strength and Conditioning Research confirms that creatine supplementation significantly improves muscle mass and strength (Kreider et al., 2017).
Whey Protein
Whey protein is a convenient and effective way to increase protein intake. It is quickly absorbed and contains all essential amino acids. A review in the Journal of Sports Science & Medicine highlights whey protein’s role in promoting muscle protein synthesis and aiding recovery (Phillips, 2014).
5. Tailor Your Diet for Muscle Growth
Balanced Nutrition
A diet rich in whole foods, including lean proteins, complex carbohydrates, and healthy fats, is vital for muscle growth. Carbohydrates are particularly important as they replenish glycogen stores, providing energy for intense workouts. A study in the European Journal of Applied Physiology found that a balanced diet enhances muscle recovery and performance (Ivy, 2004).
Healthy Fats
Healthy fats, such as omega-3 fatty acids, play a role in reducing inflammation and supporting overall health. A study in Nutrients suggests that omega-3 supplementation can enhance muscle protein synthesis and improve muscle function (Smith et al., 2011).
Conclusion
Men over 35 can effectively bulk up their upper body by following a science-backed approach. Focusing on compound exercises, ensuring adequate protein intake, prioritising rest and recovery, using supplements wisely, and maintaining a balanced diet are key strategies. Each of these methods is supported by research and can help optimise muscle growth despite the challenges that come with ageing.
Key Takeaways
Bibliography
Dattilo, M., Antunes, H.K.M., Medeiros, A., Mônico Neto, M., Souza, H.S., Tufik, S. and de Mello, M.T., 2011. Sleep and muscle recovery: Endocrinological and molecular basis for a new and promising hypothesis. Journal of the American Medical Association, 20(1), pp.25-29.
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L. and Dugué, B., 2018. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Sports Medicine, 48(9), pp.1703-1720.
Ivy, J.L., 2004. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. European Journal of Applied Physiology, 92(1-2), pp.1-10.
Jager, R., Kerksick, C.M., Campbell, B.I., Cribb, P.J., Wells, S.D., Skwiat, T.M., Purpura, M., Ziegenfuss, T.N., Ferrando, A.A., Arent, S.M. and Galvan, E., 2017. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), pp.20-30.
Kreider, R.B., Kalman, D.S., Antonio, J., Ziegenfuss, T.N., Wildman, R., Collins, R., Candow, D.G., Kleiner, S.M., Almada, A.L. and Lopez, H.L., 2017. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), pp.18-30.
Peterson, M.D., Rhea, M.R. and Alvar, B.A., 2004. Applications of the dose-response for muscular strength development: a review of meta-analytic efficacy and reliability for designing training prescription. Sports Medicine, 34(10), pp.663-679.
Phillips, S.M., 2014. A brief review of critical processes in exercise-induced muscular hypertrophy. Sports Medicine, 44(1), pp.71-77.
Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.
Schoenfeld, B.J., Aragon, A.A., Wilborn, C.D., Krieger, J.W., Campbell, B.I., Lamont, H.S., Slater, G., Dietz, N., Alissa, M. and Schoenfeld, A.L., 2013. Effects of protein timing on muscle strength and hypertrophy: a meta-analysis. American Journal of Clinical Nutrition, 98(6), pp.1173-1181.
Smith, G.I., Atherton, P., Reeds, D.N., Mohammed, B.S., Rankin, D., Rennie, M.J. and Mittendorfer, B., 2011. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia–hyperaminoacidaemia in healthy young and middle-aged men and women. Nutrients, 3(5), pp.204-218.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.
