Muscle Gain

The 3 Laws of Muscle Building

What is the first rule of muscle building?

Genetics. It plays a significant role in how easy it is for some people to gain weight.

But if you don't want to bet everything on winning the gene pool (which is neither my approach nor recommended), there's good news: Your body can pack on muscle. Actually, quite a bit, and there's a lot you can do to maximize how much you can build your body. That is if you are willing to accept a few undeniable facts about growth laws.

Rule #1: Muscle building is a science. To increase your chances of seeing results, stick to the basic principles of hypertrophy (more on that later).

Rule #2: Every body is unique. Two people on the same program can have very different outcomes. Some people can get jacked from bodyweight exercises, while others can get long, lean, defined muscles from dumbbells. This is an important reminder for people who imitate others' actions. You can choose to emulate the practices of the biggest guy or the fittest woman in the gym, but what works for them may not be the best for your body or may even violate rule number one. This leads to…

Rule #3: Knowledge is power. Science is an ongoing process, and new studies will always provide us with new questions to ponder. Use rules one and two to help you build the best program for your body, but keep in mind that we're constantly learning and improving our understanding of what works best.

What are the 3 laws of muscle gain?

Muscle tension, metabolic stress, and muscle damage are the three primary mechanisms of muscle growth, according to exercise physiologist Brad Schoenfeld. All of these factors are frequently related to the amount of weight you lift. However, comparing powerlifters and bodybuilders demonstrates that this is not the case. Powerlifters are typically much stronger and can lift more weight, but bodybuilders, despite being weaker, appear significantly more muscular. That is one of the most important reasons why you should pay attention to how you lift weights.

Learning how to create muscle tension appears to drive all three factors, and it's probably the area where most people struggle to understand and execute in the gym. That is, simply lifting a weight and pushing for a specific number (say, bench pressing 225 pounds for one rep) isn't always the best way to build muscle. When you try to move a weight by any means possible, your form may fail, ligaments and joints may take on a greater load, and while you may get the job done, your muscles may not be carrying as much of the load as you want for growth.

So, how should you approach the situation differently? Rather than thinking about pushing or pulling a weight, try to imagine a full range of motion that creates constant tension on the working muscle. It is your responsibility to ensure that your muscles do not rest while performing reps. It's a constant process of stretching and squeezing the muscle.

While there is no hard and fast rule, stopping your lifts just short of lockout on the concentric portion (think of flexing your bicep) and then a little short of the “bottom” of the lift to maximize the stretch is a good place to start (when lowering the dumbbell or barbell to the point that you feel a stretch in your bicep, but not to where you lock out your elbow.). In other words, it is typically 90 percent of the range of motion on both ends, ensuring constant tension and a favorable environment for muscle growth.

Understanding tension makes it easier to apply the other muscle growth mechanisms. Metabolic stress is that “feeling” that you get when your muscles are exhausted. This process (which includes a lack of oxygen going to your muscles and metabolic byproducts like lactate building up along with blood) not only reminds you that you're working hard, but it also plays a role in hypertrophy. This is where the pump comes into play. Metabolic stress initiates a process that leads to your muscle cells being “turned on” for growth, potentially increased cellular swelling, and more water being drawn into the muscle cell.

Muscular damage can occur in a variety of ways. Lifting weights, in the most basic sense, causes damage (the good kind) that forces muscle to repair itself and grow back bigger and denser. However, once you've been weightlifting for a while, you'll need to find new ways to challenge your muscles if you want them to grow. The only way to keep causing that damage is to:

  • Attempting to lift heavier weights.
  • Trying something new and unusual (such as training a muscle from a different angle).
  • Concentrating on the eccentric part of the lift.
  • Stretching your muscles while they are active.

Lifters will have to become stronger by utilizing a variety of techniques, such as changing tempo (how fast you move the weight) or simply substituting in new exercises.

But, perhaps most importantly, all three aspects of muscle growth are interconnected. With heavier weights, muscle tension can cause fiber damage, allowing swelling and metabolic stress to occur. Muscle tension from lighter weights and more time under tension causes metabolic stress, in which blood cannot escape your muscles quickly enough, and promotes growth. Then, tension with a moderate weight for more reps or a variety of exercises sparks both metabolic reactions and damage. In other words, if you want to grow, you must consider the big picture and employ multiple strategies, rather than simply hoping that showing up to the gym will result in bigger biceps.

What do we get from this?

Remember rule number two, which states that everyone builds muscle in their own unique way? This is where customization comes into play. Some people may see incredible results by only lifting heavy weights, while others may see results by lifting moderate weight for more reps; however, if you want to really focus on muscle building — rather than just becoming stronger or being able to train harder — variety is your best friend.

The key is to focus on low (1-5), medium (6-12), and high (15+) rep ranges to ensure that you are activating all of the muscle growth processes. Because some exercises are better for building strength while others are better for creating tension or the pump, you'll want to include variety in your training plans. This does not imply changing up your workouts every day, but it does imply going through cycles in which you rotate your reps and movements.

Muscle Gain

How To Maximise Muscle Gains and Beat the Plateau

Are you stuck in a rut where you don't feel like you're making any headway? Put yourself in a position where your body is moving forward. Overtraining, a lack of motivation, and a drop in results are all signs that you've not only reached a plateau but that you should probably start mixing things up a little.

Training until you fail is a simple strategy to implement, but you must ensure that when you're lifting to the point where you can't lift anymore, you're doing it correctly. Certain tactics and training styles are extremely beneficial in order to maximise your results.

Why Have I Hit A Plateau?

Hitting a plateau is quite common, and you shouldn't be alarmed if it happens to you (especially now that you hold the answers to busting through it). In a nutshell, a plateau occurs when our bodies become accustomed to the stresses placed on them during weight training. It can also develop a tolerance to a certain caloric intake. Most plateaus are caused by a lack of strategic changes in training programs, nutrition plans, and listening to biofeedback. Those are all high-level explanations for why you've reached a stalemate. When you stop giving your body a reason to grow, it stops growing!

You will reach a plateau if you do not adjust your caloric intake after your metabolism requires more calories to fuel your body for more muscle growth. When you train too frequently or for too long, you develop overtraining syndrome (OTS), which always results in a plateau and frustration.

How to Bust Through A Plateau

If you're working out regularly but not seeing the gains that you want, here are tried-and-true methods that can help:

1. Boost Your Training Intensity

Making your muscles work harder rather than longer is one of the simplest ways to break through a plateau. Aim for a program with high weight and low reps rather than low weight and high reps to break out of a rut.

Reduce from three sets of 10 to 12 reps to three sets of 6 to 8 reps with a heavier weight if you have been doing three sets of 10 to 12 reps. Finally, the “right” weight for your training level should be difficult but not detrimental to your form. If you can maintain proper form but struggle by the end of a set, the weight is about right. By the end of the third set, you may even require the assistance of a spotter.

If you're doing lunges or an abs workout, try carrying weights instead of increasing the reps; let the intensity of an exercise challenge your muscles rather than the volume of exercise you do.

2. Add Variations to Your Exercise Routine

It's amazing how quickly a muscle group adapts to a specific exercise. While changing the intensity of an exercise can help you break through a plateau, changing your exercise routine is equally important.

Changing up your workout routine or incorporating cross-training into your workout routine can stimulate your body in unexpected ways.

Instead of using machines, try free weights or a stability ball. Try pushups if you use a bench press for chest exercises. Changing things up keeps your program interesting and recruits a whole new set of muscles.

3. Change the Order of Your Exercises

Another way to break through a plateau is to switch up the order of your exercises. For example, if you always do the same biceps exercises in the same order, your muscles will fatigue in the same way.

Your muscles will fatigue in a different way if you reverse the order of the exercises.

In some cases, starting with an easier exercise and ending with a harder one may make it more difficult to complete a workout. Most gym-goers do the opposite, completing the most difficult exercises first and saving the easiest for last.

4. Quit Doing Exercises That You've Outgrown

There may be exercises in your routine that you've outgrown or that have become redundant as your workout has expanded.

For example, if you've been doing toe raises to build your calves, even with weights, your growth potential is limited. (After all, you can only carry so much weight.) Toe presses on a leg press, which can carry far more weight, are a better way to reignite muscle growth.

Examine your current routine with a critical eye, replacing outmoded exercises with ones that are more appropriate for your training level.

5. Get More Rest

If you train too hard for too long, you will almost certainly reach a plateau. A sufficient amount of rest and recovery is required for growth.

If you've gotten into a rut, either physically or emotionally, take some time off to recharge your batteries. Don't be concerned about losing muscle mass or strength; you will not. Resting is far preferable to pushing through and risking injury or burnout.

Excessive exercise reduces your capacity to exercise, causes fatigue, and increases your risk of insomnia, stress, and loss of appetite. Taking your foot off the accelerator is sometimes the best way to move forward.


Regardless of whether you're following workout tips, it's critical that you don't reach a plateau as a result of what you're doing. Make sure your workouts are short and sweet, with no unnecessary overcomplications – in other words, don't do full body splits, extra cardio, and ab circuits that leave you exhausted after 5 hours at the gym.

Stick to weight training if you're going to do it. You must remember that adequate rest between workouts is required to allow your body's muscles to grow and repair.


10 Best Tips to Boost Your Stamina

What would you improve if you could only improve one aspect of your fitness? You're probably thinking about trying to improve your strength, endurance, or speed, which are all worthwhile goals to strive for.

However, there is one underappreciated fitness factor that combines multiple fitness components into one: stamina. Consider working to improve stamina if you want to get the most bang for your fitness buck.

What Is Stamina? 

According to the Oxford Dictionary, stamina is defined as “the ability to sustain prolonged physical or mental effort.” In practice, this means that having good stamina allows you to:

  • Run at a faster pace for longer distances.
  • Increase the number of reps by lifting heavier weights.
  • Take longer, more difficult hikes.
  • Push through the sensations of pain, discomfort, and exhaustion.
  • Carry out daily activities with vigour.

The more stamina you have, the more efficient you will become at almost everything, both mentally and physically.

How to Improve Your Stamina

The key idea here is to push yourself. If you want to improve your stamina (or any other aspect of your fitness), you must adhere to the “principle of progressive overload,” a physiological rule that explains how the body grows stronger, faster, and fitter.

Something must be altered, whether it is frequency, intensity, volume, weight, distance, speed, or rest intervals.

For example, if you can barbell squat 10 reps at 100 pounds, try 12 reps at 100 pounds or 10 reps at 105 pounds. Small changes like this add up to big gains over time.

Here are some ways to mix up your workout routine and improve your stamina.

1. Take long walks.

Simply moving your body for long periods of time is a simple way to improve your stamina. Long walks of 30 to 60 minutes are an excellent way to build endurance, especially for beginners. Even advanced exercisers can benefit from long-distance walking's stamina-boosting effects if they increase the speed and intensity.

2. Add running intervals.

If you don't think walking is enough to improve your stamina, try incorporating some running intervals into your walk. Interval training has been shown to be one of the most effective methods for improving overall fitness, at least in terms of time efficiency.

Add a 30-second sprint every three or four minutes to your next walk.

3. Increase your running time or distance.

For stamina, go the extra mile. Because stamina is a combination of endurance, speed, and strength, try running at your usual pace for a minute longer. When you've mastered that, add another minute. Your stamina should continue to improve in this manner for some time, though everyone has limitations in terms of how far and fast they can run.

4. Include high-volume weightlifting.

Volume is the number one variable in resistance training that improves fitness, according to studies.3 Volume refers to the total load you lift in a given session, day, or week. It is calculated by multiplying the weight by the number of reps.

For example, if you do three sets of ten squats at 100 pounds, multiply three by ten by 100 to get your total volume. The total weight is approximately 3,000 pounds. In general, increasing your volume on a regular basis is beneficial to your fitness.

5. Perform isometric exercises.

Isometric exercise is any exercise in which muscles fibre but do not stretch or contract4. Isometric exercises include things like planks and wall-sits. Incorporating isometric exercises into your fitness routine can teach your muscles to hold a stressed position for longer periods of time.

6. Replace cycling with rowing.

If you're already a regular cyclist, you might want to add rowing to your workout routine. Rowing has long been thought to be a more effective workout than cycling by scientists.

Rowing engages more muscle groups in a more intense manner. Rowing appears to improve cardiovascular capacity more than cycling, so the next time you have the chance to hop on an erg, take advantage of it!

7. Engage in sports. 

Again, reorganizing your workout routine may albeit counterintuitively, improve your stamina and fitness. Most sports necessitate complex skill sets that are likely to be outside of your comfort zone. If you're used to lifting weights, running, or other relatively monotonous movements, substituting a sports game for one workout per week is a great way to hone other physical skills.

Depending on the position you play, a soccer game may require sprinting, jogging, walking, cutting, kicking, dodging, and even throwing. The combination of these various movements is a fun and challenging way to improve your stamina.

8. Meditate. 

Remember how we said the term “stamina” refers to both physical and mental endeavours? This is where the tidbit of knowledge comes in. Including mindfulness practices like meditation, deep breathing, or yoga in your overall wellness routine may help you maintain your mental stamina.

If you're used to fast-paced, engaging workouts, mindfulness practices will test your ability to push through perceived boredom and deal with stress, two factors that influence how long you can exercise at a near-maximal level.

9. Listen to music. 

Everyone knows that a good song can get you pumped up for a workout. Music brings people joy and energy, and this is true even when they are exercising. Listening to upbeat music during your workout may improve your performance in a variety of ways, including reducing fatigue perception, distracting you from the strain of your workout, and making exercise feel easier.

10. Rest and Recover.

Finally, make sure you include recovery days in your workout schedule. Contrary to popular belief, it is the repair and rebuild phase that improves your fitness, not the act of exercising itself. If you do an intense workout every day, your body never has a chance to recover, and thus never has a chance to repair your muscles. Rest days are critical to your long-term progress.


Why Compound Exercises Are Crucial for Muscle Building

If you've ever watched or participated in a powerlifting competition, you're aware that athletes compete in three events: deadlift, squat, and bench press. Even if you've never seen those strong competitors move mind-boggling amounts of iron, chances are those very same exercises—or variations of them—are the foundation of your training regimen. Sure, your workouts contain a plethora of other moves, but the one you do first in each workout while your muscles are still warm is most likely one of the “big three.”

That's great news. Compound (multi-muscle, multi-joint) movements provide significantly more bang for your strength-training buck than isolation exercises like the biceps curl, dumbbell fly, and calf raise, which target a single muscle group and move a single joint. Compound exercises can help you build more lean mass by recruiting and engaging more lean mass.

But all of that recruiting and engaging comes at a cost: these exercises necessitate the cooperation of several muscle groups spanning at least two joints. If even one of them isn't up to the task (for example, because it's tired or isn't yet strong enough to pull its own weight), the rest of the team (read: your body) suffers, resulting in sub-par performance and results.

Benefits of Compound Exercises

The most obvious advantage of compound exercises is that they make good use of your time. If you only have a limited amount of time to exercise, focusing on compound exercises will allow you to work more muscles and build more strength.

Other advantages include:

  • consuming more calories
  • strengthening intramuscular coordination
  • increasing heart rate
  • boost flexibility
  • enhancing strength
  • increasing muscle mass

Compound Exercises for Muscle Building

Skew the balance of your workouts toward compound exercises, performing the most heavily loaded ones (e.g., the big three mentioned above) and those that place a premium on relative strength (e.g., pullup, chinup) at the start of your workouts. This ensures that every muscle involved can work to its full potential.

But don't dismiss the importance of isolation exercises. Sometimes zeroing in on a single muscle group is all that's needed to break through a plateau, kickstart hypertrophy, or strengthen a weak link that's been holding you back in a compound move.

Back Squat

The squat works the strongest muscle groups (quads and glutes) to create a strong foundation of support for the entire body's advancement. It is without a doubt one of the best compound lifts for glutes.

Furthermore, the barbell squat is extremely systemic because the force required to squat heavy weights exerts tremendous pressure on the lower back spinal erector muscles, arms, waist, upper back, shoulders, chest, and even the arms, so if you're looking for compound lifts for arms, do the barbell back squat.

Pull Up

Looking for biceps compound lifts? Pull-ups work not only the biceps but also the lats, core, traps, rhomboids, and delts. Pull-ups are one of the most effective ways to strengthen your back and biceps while also improving your functional fitness. Furthermore, they are excellent for increasing grip strength.

In addition, unlike chin-ups, pull-ups have the palms facing away from the body, shifting the emphasis to the back rather than the biceps.

Bench Press

The bench press, dubbed the “King of Upper Body Exercises,” builds muscle in the shoulders, chest, triceps, and back, making it one of the most sought-after compound lifts for the back.

The best way to fully benefit from this movement is to emphasize the lowering stage; stretch as many muscle fibers as possible on the descent in a slow, controlled manner. While all movements must be controlled from top to bottom, many people ‘drop' the bar when benching. This may help you get more reps in, but it effectively negates half of the rep and jeopardizes your mass-building gains.

Barbell Deadlift

The bench press, dubbed the “King of Upper Body Exercises,” builds muscle in the shoulders, chest, triceps, and back, making it one of the most sought-after compound lifts for the back.

The best way to fully benefit from this movement is to emphasize the lowering stage; stretch as many muscle fibers as possible on the descent in a slow, controlled manner. While all movements must be controlled from top to bottom, many people ‘drop' the bar when benching. This may help you get more reps in, but it effectively negates half of the rep and jeopardizes your mass-building gains.


The squat is an excellent movement for developing leg strength by engaging the quadriceps, glutes, hamstrings, and thighs, as well as the core and back. Back squats, front squats, box squats, overhead squats, and all weighted variations with kettlebells, barbells, and dumbbells, for example, are all examples of squats.

Keep your head up and lower back slightly arched as you squat gradually to a position where your thighs are just below parallel to the floor to get the most out of your squatting set.


Lunge movements can be used to improve lower body strength and leg muscle growth. It works almost every lower-body muscle, including the glutes, quads, hips, calves, and hamstrings. They are more difficult than squats because the split stance puts you in an unstable stance that tests your balance.

Lunging exercises include, but are not limited to, bulgarian split squats, walking lunges, split squats, and other variations involving dumbbells, barbells, bodyweight, and kettlebells, among others.


The dip is one of the oldest compound movements, performed for the triceps and chest. The dip is a forgotten weapon in the war for a densely muscled upper body, responsible for building more shoulders, triceps, and chest than any other compound lift. As an added bonus, the dip forces you to work harder in order to overcome more resistance (both the weight, which is added, and bodyweight).

Dips, while obviously a tricep exercise, are also an excellent way to work out your core and lose some belly fat.

Wrapping Up

Compound exercises and lifts are a safe and effective way to increase your gains. The best way to do so is to change up your workout routine every few weeks and incorporate a few of these incredible exercises and lifts. Changing up your routine can help you work more muscle groups, avoid plateauing, and avoid boredom.

If you're unsure how to perform a compound lift correctly, consult with your trainer or a fitness professional. They can demonstrate proper technique to avoid injury and burnout. Nothing can stop you once you've mastered the proper technique.

Muscle Gain

How Do I Know If I’m Gaining Muscle?

Do you want to know when your hard work in the gym will start paying off in terms of gains? Building muscle necessitates converting nutrients from food into lean tissue with the help of strength training and recovery. As you might expect, this process is fairly complex and takes some time.

The exact amount of time it takes to build muscle mass, however, is determined by the amount of muscle you want to gain, as well as a variety of individual factors listed below.

So, how long does it take to gain muscle? And how do you know if you're on the right track?

How Long Does It Take to Gain Muscle Mass?

Many factors influence how much muscle you can gain and how quickly you can gain it, including genetics, diet, training, and hormones. Furthermore, your starting body composition may be an important factor to consider.

In reality, your body can only process so much food before it converts it to muscle mass. And for many of us, gaining multiple pounds of muscle per week is not a realistic goal. Gaining weight, like losing weight, takes time, consistency, and patience.

It is also important to consider the type of weight you want to gain – you most likely want to gain muscle, not fat or excess fluids. And the faster you gain, the more likely it is that the scale will creep up due to water retention and fat, not just muscle. Not to mention that rapid weight gain results in stretch marks.

The average person can gain approximately 25 pounds of muscle in a year at this rate. Of course, this isn't always feasible in the long run. A more realistic goal would be to gain 5 pounds of solid mass every six months. Many people will need to take breaks from bulking and cycle through the cutting phases as needed. Furthermore, as your muscles grow in size, the rate at which you can gain steadily slows.

How Can You Tell If You're Gaining Muscle?

The most frustrating aspect of body transformation is not seeing immediate results or not knowing if your efforts are paying off. Before you start panicking about gaining too much fat or not seeing any gains at all, here are five ways to track your progress and stay on track with your goals.

1. You're putting on weight.

Tracking changes in your body weight is one of the simplest ways to determine whether your efforts are paying off. The scale may not always rise every day, but it should rise gradually and consistently week after week.

You will naturally experience a lot of weight fluctuations due to changes in water weight, hormones, and dietary changes, especially in the early stages. However, after three to four weeks, many of these fluctuations should have evened out and the scale should begin to move in the right direction.

Track your weight every day at the same time and plot it on a chart to see your long-term progress.

2. Your clothes don't fit quite right.

When you get jacked, your clothes will often start to fit differently – usually in a good way. If you notice that your shirts are fitting a little tighter around your shoulders, chest, and biceps, or that your pants are getting snug in the thigh and hip area, this is a good sign that you're gaining healthy weight.

3. You're Building Strength

Muscle growth and increased strength often go hand in hand. If you're properly fueling your body and strength training several days a week, you should see some progress in your fitness as well.

Feeling strong is one thing, but the best way to track this is to keep a weekly workout log. Take note of the number of reps and weight used, and aim to increase the amount each week. Training programs that make use of progressive overloads are ideal for this.

4. Your Muscles Appear “Swole”

Feeling puffier or larger is normal and is most likely a sign that your muscle fibers are growing. Lifting weights increases fluids to your muscles, giving you that post-workout pump, especially if you are new to strength training. Some of the water retention may diminish over time, but you should continue to feel bulkier.

Daily or weekly progress photos are an excellent way to track your visual progress. Take a full-body photo in front of a mirror. Repeat and evaluate your visual transformation on a regular basis. The results you see will astound and motivate you.

5. Your Body Composition Is No Longer the Same

Finally, the most effective way to track your muscle gain progress is to evaluate your body composition at the start and end of your bulk. You have the option of using an inexpensive and convenient at-home scale or scheduling a DXA/DEXA scan, which estimates your body fat percentage with a 1.6 percent margin of error.

Your lean body mass should be increasing faster than any body fat you've gained. If you're gaining a lot more fat than you expected, you may want to slow down your bulk and reconsider your nutrition.

How to Build Muscle Quickly

Finally, how long it takes to gain muscle is determined by the individual and how long you can stick to your muscle growth goals.

Muscle protein synthesis necessitates a delicate balance of proper nutrition, strength training, and rest. While the specifics may differ depending on your level of fitness, the fundamental principles of muscle gain remain the same.

Other easy supplements might provide you with a needed boost of nutrients, vitamins, and minerals. Brutal Force is a great supplement for skinny guys who want to bulk up fast because it has the power for bulking, cutting, and strength. It can give you the best bulk of your life, with extreme size and strength gains without the worry of packing on extra fat.

Muscle Gain

Building Muscle vs Building Strength

The goals and outcomes of strength training and hypertrophy training (or muscle building) are not always the same. Muscle strength is the goal of strength training. Muscle building, on the other hand, tries to change the physiology of muscle cells in order to increase muscle size.

Larger muscles, most people believe, provide the most force. When comparing bodybuilding and strength training, however, strength training muscles may have a higher overall quality of muscular fibers.

Larger muscle mass and total physical size may provide some strength advantages, but performance goals and training methodologies may change based on the desired outcome: more muscle mass or more strength.

Weight Training

Weight training, often known as resistance training or weight lifting, has a multitude of physical and mental health benefits. Lifting weights can help you boost your metabolism, lose weight, and minimize your risk of developing chronic diseases. Weight training can also help you feel less stressed and anxious, as well as enhance your mood.

When you begin weight training, you will most likely acquire both strength and muscular mass. As you go, concentrating on growing strength or muscle becomes increasingly important in order to achieve your goals faster.

Hypertrophy vs. Strength

When comparing hypertrophy and strength training, a few major distinctions spring to mind. Training for hypertrophy necessitates a higher training volume, more frequent workouts, and shorter rest times between sets. More sets and reps with a lighter weight are included in the routines.

Strength training involves a lower training volume but a higher intensity (fewer days, longer rest periods). Lifting bigger weights with fewer reps and sets is the goal.

The two programs even have differing nutritional and dietary requirements. Bodybuilding, also known as hypertrophy training, involves exercise routines aimed largely at increasing muscle size, so a well-balanced diet that promotes low body fat and enough protein to gain muscle is essential. If you compete in competitions, you must prepare both throughout and after the season. Depending on the categories involved, the dietary plan will also alter. Nutrition is used in strength training to aid muscle recovery and repair.

Hypertrophy Training Exercises

Exercise machines are used for the majority of muscle-building workouts, however free weights and bodyweight exercises are also used. The following are some examples of hypertrophy exercises:

  • Biceps curls
  • Bench press
  • Deadlifts
  • Squats

Progressive overloading is required for maximal muscle fiber activation and growth improvements during hypertrophy exercise. Use moderate loading for novice and intermediate athletes: 65 percent to 80-85% of your one-rep maximum (1 RM), 6–12 repetitions per set, 1–3+ sets per exercise. Between sets, rest should last anywhere from 30 seconds to 1.5 minutes.

Achieve 67 percent to 85 percent of 1 RM, 6–12 repetitions per set, and at least 3 sets per exercise for advanced training. Between sets, rest should last anywhere from 30 seconds to 1.5 minutes.

Strength Training Exercises

Compound lifts are commonly used in strength training (as opposed to hypertrophy training, which uses both compound and isolation lifts). The following are some examples of strength-training exercises:

  • Lunges
  • Overhead press
  • Pushups
  • Triceps extensions

The advise on progressive overloading in strength training is a little different. Experts advocate exercising with weights corresponding to 70% to 80% of 1 RM, at least 6 repetitions per set for 1-3+ sets for novice to intermediate athletes. Between sets, take two to five minutes to rest.

To maximize muscle strength, perform 85 percent of 1 RM for at least 3 sets for advanced training. Each set consists of at least 6 reps with 2-5 minutes of recovery in between.

Wrapping Up

Most recreational athletes and fitness trainers will benefit from a combination of strength and muscular training. If you need to specialize, though, it's important to know how to alter your routine once you've reached an intermediate weight-training level of fitness. Working with a personal trainer to improve your form and learn how to avoid injuries is also important.

Whether you're training for strength, muscle, or a combination of the two, you'll need to stick to the right workouts and program protocols to succeed. However, you should also pay attention to your body. Avoid some dangers, like as skipping your warmup, adding weight too rapidly, utilizing bad form, or failing to schedule rest and recovery time.

Muscle Gain

4 Key Factors to Muscle Building and Huge Gains

As we become older, it becomes more difficult to create and maintain muscle. In reality, most of us begin to lose muscle mass around the age of 30. Physically inactive people are more vulnerable, losing between 3 and 8% of their lean muscle mass every decade after that.

This is owing to decreased testosterone levels in men and estrogen levels in women, both of which aid in muscle development. Other aspects include changes in nerve and blood cells, as well as how the body transforms proteins into muscle tissue. Muscular loss does not have to be unavoidable: adult men and women can increase and maintain muscle mass through regular resistance training exercises.

Benefits of Muscle-Strengthening Activities

At least twice a week, men and women should engage in muscular strengthening activities that target the major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Lifting weights, using resistance bands, and practicing push-ups, pull-ups, sit-ups, and some types of yoga are all examples of muscle building activities. Muscles can be strengthened by everyday activities such as carrying groceries, playing with your children, and gardening.

Good nutrition is a key part of supporting strength development. Protein, carbohydrate, and fat-rich foods, as well as getting adequate calories throughout the day, are important. Continue reading to learn how each macronutrient might benefit you, as well as an estimate of how much to eat each day.

Protein and Muscle-Building

Isn't it true that the more protein you consume, the better? Certainly not. Adults should consume 10 to 35 percent of their total calories from protein. Your demands may be on the higher end of this range if you're trying to gain muscle through physical activity. Maintaining muscle mass, on the other hand, necessitates less protein than muscular growth.

To help you attain that target, aim for three servings of low-fat or fat-free dairy and three ounce-equivalents of protein items (such as fish, beans, chicken, or lean meat) every day. Grains, particularly whole grains, supply some protein, but not enough to meet protein requirements on their own.

Carbohydrates and Muscle-Building

Carbohydrates are yet another key source of energy for your muscles. Because carbohydrates are partially converted to glycogen, a type of energy stored in muscles, this is the case. This energy aids in the performance of your workouts. Carbohydrates account for around half of the calories consumed by men and women each day. Focus on high-quality carbs with dietary fiber, such as whole-grain breads and cereals. Many dairy products, such as milk and yogurt, contain carbs as well. To limit saturated fat sources, use low-fat or fat-free dairy meals and beverages. Fruits and vegetables are also excellent choices. You may want to avoid eating high-fiber foods right before or during physical exercise when planning your meals and snacks.

Fat and Muscle-Building

During various forms of activities, your body relies on fat to provide energy to your muscles. The amount of fat a person requires varies. Fat should make up 20 to 35 percent of your total calories as a general rule.

Focus on sources of heart-healthy fats, such as vegetable oils like olive and canola oil, and avocados, for overall health and muscle power. Nuts and fatty fish like salmon, herring, sardines, and trout, all of which are high in protein, also include healthy fats.

You can meet your nutrient demands by eating a variety of healthy foods every day. Consult a licensed dietitian nutritionist in your region for a personalized dietary plan.

Muscle Gain

5 Factors That Prevent Muscle Gain

Are you attempting to gain muscle but not seeing any progress? Poor planning or a lack of knowledge could be sabotaging your efforts. Muscle building requires discipline and accountability. There could be a variety of reasons why you aren't gaining the muscle you desire. Here are five examples:

Too much cardio

This is a hotly debated topic. The American Heart Association recommends 40 minutes of moderate to vigorous aerobic (cardio) activity per week to lower blood pressure and cholesterol, as well as your risk of heart attack and stroke. If you don't have high blood pressure or cholesterol, the American Heart Association recommends 30 minutes of moderate or vigorous activity five times per week. These guidelines are the industry standard. However, if you're looking to gain lean muscle, strength training should be your primary focus, with some cardio thrown in for good measure. Low-impact cardio burns more calories than strength training, and if you do a lot of cardio, you'll need to refuel your body properly to keep building muscle.

Not enough rest

Overtraining is frequently misunderstood; it does not refer solely to workouts. Other physiological, emotional, environmental, and chemical stressors can contribute to overtraining. Overtraining is caused by a combination of factors, including excessive exercise. All of these stressors can lead to fatigue and overstimulation of your central nervous system, resulting in slower recovery and a negative hormonal response. 

When we are under stress, our bodies produce the hormone cortisol. Too much cortisol in the body can cause systemic inflammation and even testosterone deficiency. My advice is to get enough rest and sleep, at least 6-8 hours per night, and to limit strenuous exercise to no more than five days per week. It's also important to keep in mind that other stresses in your life can have a negative impact on your performance.

Too much weight  

If you want to build muscle, you must use a heavy enough weight to stimulate growth. A common misconception among women is that lifting heavy weights will make you “bulky.” Women should discard this notion because it is false. In order to increase strength and stimulate growth, you must use a heavier weight than your body is accustomed to when building muscle.

However, it is critical that you master a move with a lighter weight before progressing to a heavier weight. If you're using bad form or momentum to lift the weight, or if you're experiencing pain other than typical muscle soreness, the weight is too heavy and you risk injuring yourself. Remember that a physical therapist or an experienced personal trainer can be a valuable resource for ensuring proper form and technique, so don't be afraid to seek assistance.

Incorrect diet

A registered dietitian can give you the best advice on dietary specifics, but the general rule is that you must consume enough calories in your diet to achieve anabolic growth. If you burn more calories than you consume, you will enter a state of catabolism (molecule breakdown) and defeat the purpose of strength training.

Protein consumption should range between 1.4 and 1.8 grams per pound of body weight per day for those attempting to gain muscle (multiply your weight in pounds by the appropriate number in this range). If you do 1 to 3 hours of moderate/high intensity exercise per day, the recommended carbohydrate intake is 7 to 10 grams per pound of body weight per day.

It should be noted that it is preferable to obtain nutrients from whole foods rather than supplements. Our bodies are designed to break down organic materials (lean meats, greens, etc.). Check to see if you're adhering to the recommended dietary guidelines. To build healthy, lean muscle, you must consume more calories than you burn through healthy meals. 

Poor planning 

The final and most important factor preventing you from seeing results is a lack of planning. If you want to achieve success, you must plan your meals and workouts ahead of time. It is extremely difficult to construct a house without a blueprint and the necessary materials. The same is true for your body. Plan your meals and workouts for one to two weeks at a time to ensure you're getting enough nutrition, working out enough to stimulate growth, and taking time to rest. It is critical to keep track of your workouts and nutrition.


Finally, look for workouts that you enjoy. Find something you enjoy that is also in line with your training objectives. Being “motivated” to go to the gym is insufficient because it feeds off your emotions and the ups and downs of your life. Instead, stick to a plan, be consistent with your workouts, eat a healthy diet, and get after it.


Why You Need Carbs for Muscle Gain

There is a lot of bad advice out there when it comes to health and fitness. Two common misconceptions about body composition and diet exist:

  • Reduce your carbohydrate intake to lose weight.
  • Increase protein only for muscle growth.

These two rules of thumb, however, are not absolute truths. Carbohydrates and protein are nutrients that both play important roles in body composition, but they both have inaccurate stereotypes.

Yes, if you want to gain muscle mass, you will need a lot of protein. However, you will require a fair amount of carbohydrates, which should not be shocking or frightening.

Protein is naturally credited with helping to build strong muscles, but don't overlook your carbohydrate intake.

You'll need to adjust the amount and type of carbohydrates you consume based on your body composition goals.

When someone wants to lose weight, the first thing they do — or are told to do by a friend who acts as their personal trainer — is adopt a low-carb diet. This will undoubtedly result in fat loss, but cutting carbs should not be a hard and fast rule in body composition, especially when it comes to gaining muscle.

Carbohydrates are usually not restricted if muscle growth is the goal. Weightlifters and athletes appear to understand something about carbohydrates that the general public does not: carbs are not the enemy of achieving your body composition goals.

There are carbs that will help you reach your goals and carbs that will keep you from reaching your goals, just like there are carbs that will keep you from reaching your goals. Complex carbohydrates, among the various types of carbs, play a significant role in muscle mass development.

Carbohydrates and Building Muscle Mass

Researchers discovered that carbohydrates are the primary source of energy in the human diet, out of all the energy sources for the human body. Carbohydrates aren't just for athletes, after all. Carbohydrates are an excellent source of energy for all daily activities, including exercise.

Complex carbohydrates, due to their slow-release properties, should constitute the majority of daily energy intake.

Complex carbohydrates can help you build muscle in a variety of ways, including:

1. Carbohydrates aid in the regulation of muscle glycogen repletion.

You've probably heard of glycogen stores. Glycogen is a type of glucose that is stored in the body for later use. When the body requires energy, glycogen kicks in and serves as a ready fuel source.

Carbohydrates and glycogen are inextricably linked because carbs are stored as glycogen. When carbohydrate stores are depleted, glycogen stores are depleted. When carbohydrates are consumed, glycogen stores are depleted.

Because glycogen is used for energy, it is critical to replenish those stores. This is why researchers recommend eating carbohydrates right after exercise; it replenishes glycogen stores for future use.

2. Carbohydrates keep muscles from deteriorating.

One issue with low-carb diets is muscle loss.

A Dutch study compared a low-carb diet to other diets and discovered that restricting carbs causes protein loss. This is due to the fact that restricting carbs causes an increase in the amount of nitrogen excreted by the body. Because nitrogen is a component of amino acids (the building blocks of muscle proteins), nitrogen loss indicates that the muscles are breaking down.

3. Carbohydrates aid in the recovery of muscles after exercise.

Carbohydrates' role in recovery is linked to glycogen stores. Athletes must replenish their glycogen stores immediately following exercise to avoid glycogen depletion.

Gluconeogenesis is caused by glycogen depletion, which occurs when glycogen stores are depleted. This is the process by which the body creates glucose from non-carbohydrate sources to compensate for the lack of glucose from carbohydrates. When this occurs, the body seeks to meet this need by utilizing sources such as fat and protein. When energy is required, protein acts as the last line of defense, implying that energy accessibility is extremely low.

When the body breaks down protein to produce more glucose, it depletes muscle, causing it to waste away.

Gluconeogenesis is more common in carbohydrate-free diets, so eat healthy carbs to avoid it.

It is critical to replenish glycogen stores with complex carbohydrates in order to avoid protein breakdown and muscle wasting.

When to Eat Complex Carbs for Muscle Building

The amount of complex carbohydrates you consume is determined by your body composition goals. In general, very low carb consumption (5% of total calories) is used for weight loss, while adequate carb consumption (55-60% of total calories) is used for muscle gain.

The timing of carbohydrate consumption has an effect on athletic performance and muscle building.

It is critical to consume complex carbs prior to an intense workout so that glycogen stores are sufficiently replenished to fuel the training. Consuming complex carbs right before a workout may cause digestive distress, so try to limit complex carb consumption to a few hours before an intense workout. If you're running low on energy before a big event, go for simple carbs.

It's critical to consume complex carbs after exercise to replenish glycogen stores for later use.


Best Foods to Eat for Muscle Gain

If you want to gain lean muscle, you must focus on both nutrition and physical activity.

To begin, it is critical to challenge your body through physical activity. Your progress, however, will be stifled unless you receive proper nutritional support.

Protein-rich foods are essential for muscle growth, but carbohydrates and fats are also required sources of energy.

If you want to gain lean muscle, you should exercise regularly and consume more calories per day from muscle-building foods.

Here is a list of the top ten foods to help you gain muscle mass and strength to get you started.

1. Eggs

Eggs are high in protein, healthy fats, and other essential nutrients such as B vitamins and choline.

Proteins are made up of amino acids, and eggs are high in the amino acid leucine, which is essential for muscle growth.

Furthermore, B vitamins are critical for a variety of processes in your body, including energy production.

2. Lean beef

If you want to gain muscle mass, this should be a staple of your diet. Lean beef contains a variety of nutrients that promote muscle growth, such as iron, zinc, and B vitamins. More importantly, it supplies your body with high-quality protein (not all proteins are created equal) as well as a high level of amino acid, which works with insulin to promote muscle growth.

This should be great news for those trying to lose weight – a 3oz serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans but at half the calories.

3. Salmon

Salmon is an excellent source of protein for muscle building and overall health.

Each 3-ounce (85-gram) serving of salmon contains approximately 17 grams of protein, nearly 2 grams of omega-3 fatty acids, and several essential B vitamins.

Omega-3 fatty acids are essential for muscle health and may even boost muscle gain during exercise programs.

4. Skinless chicken

Chicken, like beef, is an excellent source of high-quality protein, which is essential for muscle maintenance and repair, bone health, and weight management. And, of course, there are numerous ways to cook and prepare chicken.

If you go to the store, you can easily find chicken meat cut into single serving sizes that can be seasoned and cooked quickly.

5. Cottage Cheese

Many people are unaware that cottage cheese is almost entirely composed of casein protein.

Casein is a slow-digesting protein that is ideal for muscle maintenance. This is especially useful for people who have no choice but to fast for extended periods of time. Cottage cheese is also high in vitamin B12, calcium, and other essential nutrients.

6. Greek yogurt

Dairy contains not only high-quality protein but also a combination of fast-digesting whey protein and slow-digesting casein protein.

According to some studies, people who consume a combination of fast- and slow-digesting dairy proteins gain lean mass.

However, not all dairy products are created equal.

Greek yogurt, for example, contains roughly twice as much protein as regular yogurt.

While Greek yogurt is a tasty snack at any time of day, eating it after a workout or before bed may be beneficial due to its combination of fast- and slow-digesting proteins.

7. Tuna

Tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin, and B6, in addition to 20 grams of protein per 3-ounce (85-gram) serving. These nutrients are necessary for good health, energy, and athletic performance.

Furthermore, tuna contains a high concentration of omega-3 fatty acids, which may benefit muscle health.

This may be especially important for the elderly. Omega-3 fatty acids have been shown in studies to slow the loss of muscle mass and strength that occurs with age.

8. Soybean

Half a cup of cooked soybeans (86 grams) contains 14 grams of protein, healthy unsaturated fats, and a variety of vitamins and minerals (23).

Soybeans are an excellent source of vitamin K, iron, and phosphorus.

Iron is required for the storage and transportation of oxygen in your blood and muscles, and a deficiency can impair these functions.

Due to blood loss during menstruation, young women are especially vulnerable to iron deficiency.

9. Quinoa

While protein-rich foods are important for building lean muscle, it's also critical to have the energy to get moving.

Carbohydrate-rich foods can help provide this energy.

Cooked quinoa contains approximately 40 grams of carbohydrates per cup (185 grams), as well as 8 grams of protein, 5 grams of fiber, and significant amounts of magnesium and phosphorus.

Magnesium is essential for the proper functioning of your muscles and nerves, both of which are used every time you move.

10. Milk

Milk contains a combination of protein, carbohydrates, and fats.

Milk, like other dairy products, contains both fast-digesting and slow-digesting proteins.

This is thought to help with muscle growth. In fact, several studies have shown that drinking milk in conjunction with weight training can help people gain muscle mass.

Wrapping Up

A variety of foods can help you gain lean muscle. Many of them are high in protein and help your muscles recover and grow after exercise.

However, carbohydrates and fats must also be consumed in order to provide fuel for exercise and physical activity.

Furthermore, many of the foods on this list contain the vitamins and minerals your body requires to function properly.

To achieve your goal of gaining lean muscle, prioritize regular exercise and eating more calories per day from nutritious foods such as those listed in this article.