Your body is tough, but the muscles you build won't last if you don't challenge them. Although rest days are important for recovery, staying active on a regular basis can help you maintain your strength or physique in the long run. Muscle maintenance is important not only for keeping your desired physique, but also contributes to injury prevention and disease prevention.

Sarcopenia, or age-related muscle loss, is a standard part of aging, but it can be avoided. According to Harvard Health Publishing, after the age of 30, you lose up to 5% of your muscle mass per decade. It is critical to begin developing healthy habits as soon as possible in order to limit muscle mass loss.

Some ways to prevent muscle loss and maintain muscle mass are through exercise and diet. Continue reading to learn more.

1. Consistent weight training

We begin to lose muscle mass naturally at around the age of 30. Sarcopenia, or age-related muscle loss, increases and becomes more noticeable after the age of 40, with a 30 to 50% decline by the age of 80.

The causes of this muscle loss are varied, and the rate at which it occurs for you is determined by a combination of genetic and lifestyle factors. The primary culprits are a decrease in sex hormones and lower levels of physical activity in the elderly.

By staying active, you can prevent or at least slow this natural state of loss. Lift weights two to three times per week, working out all of your major muscle groups. If possible, allow two days between workouts.

2. Eat more protein.

Maintaining muscle mass as you age is easier if you eat well and get the recommended amount of protein for your activity level. You should consume at least 0.8 grams of protein per kilogram of body weight per day, and up to 1.2 grams is preferable for those who are aging and want to maintain muscle mass.

To calculate the amount of protein you require, multiply your weight in pounds by 0.45. Multiply that figure by 1.2 to get your daily protein requirement.

Protein is required for muscle growth and maintenance because it is responsible for tissue growth and repair. Multiple studies show that consuming a high protein diet is essential for maintaining muscle mass as you age and when dieting below maintenance calories.

3. Don't forget your calories.

If you don't eat (or drink) enough to keep your body weight balanced, you will most likely lose muscle and bone. Paying attention to the total number of calories you consume can assist you in maintaining muscle mass.

While eating enough protein is important, and heavy trainers such as athletes may require a little more protein than those mentioned above, eating enough overall calories is probably even more important. Carbohydrates are required for the body to produce an anabolic (muscle-building) stimulus. You may lose muscle if you do not get enough.

It is also critical to refuel after exercise. Having some protein and carbohydrates within an hour of your workout and enough beyond that to refuel will help to ensure muscle maintenance and even growth as your insulin levels rise.

4. Resistance train.

A regular strength training routine increases muscle mass. Two to three 30-minute sessions per week are ideal. (Always seek medical advice first.) Local community classes or working with a personal trainer are excellent places to start.

The type of resistance training you do is also important. Focusing on hypertrophy training, which helps build muscle mass, also helps prevent muscle loss, even if you are on a calorie deficit.

5. Get enough rest and sleep.

Sleep is a time for restoration. Hormones such as testosterone and human growth hormone begin the process of rebuilding and repairing your body. Make sure you get enough restful sleep to help with this process. Relaxation is also important because emotional stress causes catabolic stress hormones, which means more muscle destruction if you're not careful.
Sleep also helps you have enough energy for your workouts and encourages healthier eating habits. In addition, recovery time is required for proper muscle growth and maintenance.

Bottomline

Maintaining one's weight isn't as exciting as gaining or losing weight. However, life does not always permit a picture-perfect bulking routine, and you may simply not want to change your body any further.

It's as simple as adjusting the dials on your nutrition and training to transition out of a weight-adjustment cycle and into a period of balance. Adjust your caloric intake to match your activity level, and if necessary, reduce the intensity of your workouts. You can keep what you've built as long as you keep your protein intake high and your workouts moderately challenging.

The number one ingredient for strength training determination, but it also requires a sound strategy. You go to the gym week after week, but your muscles do not grow larger. Perhaps you're doing something incorrectly?

A good pump and a sweaty t-shirt after a workout do not always indicate that you are working hard to build muscle. Learn how to force muscle growth using these scientifically proven methods.

What is progressive overload?

Progressive overload is the most effective way to force muscle growth. Jeremy There are various types of overloading that you should be aware of in order to use it when it is most appropriate for you. Depending on the exercise, one method of overloading may not be as effective as another.

The law of overload is one of the first principles in exercise physiology, and no resistance training program would be complete without it. Mother Nature compensates for training stress by making your muscles bigger and stronger.

1. Load

If you are a beginner, the best way to force muscle growth is to add more weight to your lifts.

You will eventually reach a plateau, however, because you cannot simply add more weight to your bench press, for example, every week indefinitely. There is a limit to how much your muscles can move.

According to the logic of overload training, if someone simply benches the bar and adds five pounds per week for three years, they will break the 722-pound bench world record by 103 pounds in that time. Not at all realistic! While piling weight on the bar is the most effective overload technique, it is limited in its effectiveness. Fortunately, when adding pounds reaches a plateau, you can manipulate other variables to effectively overload your training.

2. Reps

When you think you have reached a plateau after increasing the weight on your barbell, increasing the number of reps is another effective way to stimulate muscle growth.

Even if you only add one rep to your regular set each week, you will be lifting more total weight by the end of the week.

How many reps should you gradually increase to? According to a 2017 meta-analysis, if you push hard enough, you can keep the same weight and increase to 30 reps and still get the same growth as if you added more weight.

3. Sets

When you believe you have reached a plateau after increasing the weight on your barbell, increasing the number of reps is another effective way to stimulate muscle growth.

Even if you only add one rep to your regular set each week, you will be lifting more total weight by the end of the week.

How many reps should you gradually increase to? According to a 2017 meta-analysis, if you push hard enough, you can keep the same weight and increase to 30 reps and still get the same growth as if you added more weight.

4. Tempo

The rate at which you lift weights can help you gain muscle. Slowing down your reps increases the amount of time the tension is applied to the muscle, stimulating more growth.

This is especially useful for exercises involving smaller, weaker muscle groups, such as lateral raises, where even a small amount of weight can significantly increase difficulty.

Slowing your reps with bodyweight exercises is also beneficial because it is often difficult to add more weight while performing callisthenics movements.

According to statistics, you should limit reps to no more than 6 seconds for the entire movement.

5. Form

If you do the same exercise every week, but each week you can control the weight better, use less momentum, and feel your muscles activated, you've added another method of overloading. Better form entails putting more emphasis on the target muscles, which will result in growth even if all other variables remain constant.

Overloading Tips

Overload must be approached with scientific knowledge and common sense. While bodybuilders may require more frequent exercise rotation, they frequently fail to overload when cycling between exercises. It is critical to increasing the weight that was previously used. Keeping a training journal simplifies this.

As your body ages, it's natural for your approach to fitness to change from when you were younger. Our workout routines should adapt to our changing bodies, not the other way around. The same holds true for muscle building. Rather than spending hours lifting weights, gaining muscle mass as an older adult requires a change in fitness routines designed with your body in mind, allowing even the most senior citizens to reap the benefits of increased muscle mass.

Why Build Muscle?

We lose about 15% of our lean muscle mass after the age of 30. Our muscles help us maintain our overall health and age gracefully. Muscle growth has three primary advantages for older adults:

• Improves balance, lowering the risk of falling.
• Reduces the symptoms of aging issues such as osteoporosis
• Reduces arthritis aches and pains

As you get older, your chances of falling and injuring yourself increase, so having more muscle mass may reduce your chances of falling. Even a small amount of strength training to increase muscle mass can increase bone density, improving overall balance and strength. Increased bone density also helps reduce symptoms of common aging ailments, such as osteoporosis. Osteoporosis is a condition in which our bones become porous, making them more fragile and prone to fractures. Weight training keeps the bones strong and healthy while also strengthening the muscles that surround them.

Strength training, similarly, helps keep the cartilage between your joints from deteriorating, which means no joint stiffness or pain. The more active and mobile you are, the less likely you are to suffer from arthritis, lower back pain, and other joint pains.

How to Build Muscle Mass for Older People

While exercise is an important component of muscle growth in older adults, it is also important to maintain a healthy balance of nutrition, activity, and rest in order to get the most out of your fitness routine.

Nutrition

Eating healthy does not simply imply avoiding junk food. It entails ensuring that your body receives the nutrients it requires. If you're wondering how to gain muscle mass as an older adult, think about your diet as well as your exercise routine. Maintain a high fiber intake, monitor your calcium and vitamin D intake, and concentrate on three key areas.

Activity

Exercise is required to increase muscle mass, but the type of exercise is important. Cardiovascular and strength training are the two most effective ways for an older adult to gain muscle mass.

Cardio is something that everyone needs, especially those who lead sedentary lives. It is critical for overall cardiovascular health and metabolism. It also doesn't have to be too strenuous. Something low-impact, such as walking or biking, can suffice for older adults.

Strength training is the key to muscle growth in older people. It's best to start with light weights and progress slowly. Slow movements with lighter weights put more strain on your muscles. If you don't have any weights, you can use your own bodyweight to perform resistance exercises such as push-ups and squats.

Regardless of how active you become, you must remain mindful of your abilities and limitations. It can be difficult to determine which exercises you can and cannot do safely as you get older, so having a professional personal trainer can help you understand how your body works and what is and isn't safe for you.

Rest

Because exercise strains your muscles, it's critical to allow them time to recover. Avoid working out the same muscle groups on consecutive days. Allow a day or two between sessions instead. You don't want to injure yourself, so prioritize rest as well. Rest isn't just important in the days following your workout. It is also required immediately following your workout. Any exercise regimen should be followed by a few minutes of cooling down to allow your muscles to relax and your heart rate to return to normal. Stretching is an excellent way to accomplish this, as it also helps to reduce the likelihood of post-workout soreness.

Wrapping Up

When it comes to fitness, everyone's results will differ. Some people notice changes within weeks, while others take months. Your level of fitness beforehand, as well as the makeup of your body, influence how quickly you'll see results. Having clear, specific goals is the best way to see results in yourself because you can focus on how to achieve them. Some older adults believe they are too old to achieve such fitness goals, but the truth is that there is no such thing as being too old when it comes to your health and well-being.

There's no reason you can't see the results you want and deserve if you're serious about gaining muscle mass as an older adult and work within your body's capabilities. Seeking out a personal trainer can help you narrow down your fitness goals and find the best regimen for you.

Is winter the “bulking” season, or have you simply gained fat over the holidays and given up on staying lean? Bulking up during the winter is no longer fashionable. Bodybuilders are becoming more informed about ongoing research on gaining adequate lean muscle mass without gaining inflammatory fat.

Most people believe that giving up the strict diet and simply relaxing for a few weeks would be beneficial to their adrenals. However, most people will train harder before and during the holidays to compensate for the increased caloric intake, thus taxing the adrenals. The best approach would be to view the winter season as a chillax period rather than a bulk-up period. Stick to the fundamentals rather than reserving a permanent parking space at McDonald's. This could be the ideal time to try something new.

Here are some more suggestions for bulking up responsibly.

1. Boost Your Immune System.

Those of you who live in cold-weather areas are practically guaranteed to catch the flu. The holidays are the ideal time to spread flu-causing microbes. Furthermore, the constant eating that most people do during the holiday season strains their digestive systems. Your immune system is primarily built in your gut. A healthy gut reflects excellent health.

A good probiotic is the best immune system booster. Instead of the typical yogurt, which is often high in sugar, choose goat milk or Greek yogurt enriched with probiotics. Glutamine as a supplement will help a lot. One of the best ways to beat a cold is to take 5g of glutamine every hour when you feel one coming on. It will mend the gut.

When bacteria enter the gut, it can take up to five days for it to grow strong enough to invade the rest of the body and cause the dreaded flu symptoms. Repairing the gut as part of the process will restore the gut's homeostasis and help beat the symptoms in half the time.

2. Try Different Foods.

Because most people follow the same diet with the same foods year after year, use this time of year to shake things up. Substitute filet mignon and mashed cauliflower for the chicken and rice meals. The brain slows down and energy levels drop during the winter season. Changing your diet can help you get rid of some food intolerances, which are often triggered by eating the same foods over and over.

We begin to lack a critical component of life during the winter because we play outside less and do not get enough sunlight. It's a good idea to eat foods that are high in this vitamin. However, I would avoid “vitamin D-enriched” juices, milk, or foods because the body does not absorb them as well as bio-available vitamins from natural sources.

3. Continue Building Lean Muscle Mass.

In this case, increasing your protein intake is the best option. One way to accomplish this is to consume more meat. Experiment with different types than you're used to. Wild game, such as venison, boar, and bison, is the best—completely natural meat with no hidden chemicals and raised in the wild without antibiotics. It will not only help you gain muscle mass for your “bulk-up phase,” but it will also help you stay focused throughout the day and boost your metabolism. All of the amino acids will also help you beat the winter blues and maintain your energy levels.

4. Make Sure Your Metabolism Remains Active.

Bulking up does not require you to look like Michelin's puffed mascot, only to lose all the fat later. Maintain your low glycemic carbohydrate intake as usual, but increase your carbohydrate intake at night. Because your body processes carbohydrates more efficiently at night, it's a good time to eat higher glycemic carbs like sweet potatoes, wild rice, or carrots. This meal is the best after a great hypertrophy workout if you time it correctly. The best approach is to time your nutrient intake. Protein and its amino acids will speed up your metabolism like nothing else, but carbs at the right time will ensure you have enough energy for your next lifting session.

5. Keep Your Mental Health in Check.

Around this time of year, depression-like symptoms appear. The lack of sunlight and warmth makes some people more susceptible to negative thoughts and makes it more difficult to stay motivated. This is not the time to lose weight. The brain requires fat to function properly. All fat sources are required. Polyunsaturated, monounsaturated, and saturated fats are the way to go, especially in the winter. Saturated fats have a positive effect on free testosterone. It is extremely beneficial for muscle growth, tissue regeneration, immune system enhancement, and sexual function. Coconut oil, organic butter, meats, and nuts are the best sources of saturated fats.

What follows is extremely encouraging news for omega-3 supplement users. Mary Enig demonstrated in her book, Know Your Fats, that saturated fats help retain more omega-3 fatty acids in the cell and can make it easier to convert them into DHA, which is essential for optimal brain health and function at all stages of life. Too much saturated fat, on the other hand, can be harmful. Assume that a reasonable amount is one-third of your daily fat intake.

Wrapping Up

After winter, spring will arrive. Even though planning takes time, doing so ahead of time will save you time. Take a few months off your regular diet and use it to your advantage by experimenting with these types of foods to help you get through the cold and boring winter months. Because you did something completely different to break you out of the same old chicken and rice bodybuilding routine, your lean phase/summer diet will seem much more fun and interesting.

No one wants to be known as the “chicken leg dude.” Read on if you want to stop wearing sweatpants to the gym and playing the ‘out of sight, out of mind' game.

The chicken leg physique is one of the most noticeable mistakes in the gym. These people are easy to identify because their upper bodies are well-built and their legs are underdeveloped. The issue stems from overtraining show muscles such as the biceps and chest while ignoring the legs.

If you want to have a pair of epic legs, skipping leg day is a big no-no for your program. It's time to suck it up and get ready for a destructive leg day that will help you grow those chopsticks.

But first, some science so you can appreciate a good leg day.

What you need to know about your legs

The quadriceps, hamstrings, glutes, and calf muscles are the four primary muscle groups in your legs. Understanding how these muscles work and what causes them to thrive is critical for achieving your training objectives.

Your leg muscles are made up of both slow-twitch (type 1) and fast-twitch (type 2) muscle fibres (type 2). Both of these fibre types respond differently to various load and resistance training methods. Type 1 fibres, which are resistant to fatigue, have been shown to respond well to lower load and higher repetition training. Type 2 fibres, which are more prone to fatigue, respond better to high-load, low-repetition training.

Because most of these muscles contain both sets of fibres, the muscle should be trained with varying loads and repetitions. Because your legs are made up of so many muscles, dedicating two days a week to legs will help ensure strength gains and organize your training methods. Let's go over the major muscles in your legs and what helps you get the best results.

1. Quadriceps – Your quadriceps muscles are made up of both type 1 and type 2 fibers. The vastus medialis oblique (teardrop) twitch slower, the rectus femoris (center) twitch faster, and the vastus lateralis twitch faster. Quadriceps can only grow if both fibre types are targeted with different loads and repetitions.
2. Glutes – The glutes should always be emphasized because who doesn't enjoy a good butt? Yes, you may need to buy new jeans, but having strong glutes improves athletic performance, prevents lower body injuries, and attracts the attention of the ladies. The glutes are made up of three muscles: the gluteus maximus (the body's largest), the gluteus medial, and the gluteus minimus. To train the glutes, you must train them frequently and with a high volume.
3. Hamstrings – The hamstrings are a muscle group that needs special care and attention. Because this muscle group is made up of 70% fast twitch fibres, heavy loads, explosive training, and eccentric movements should all be included in your hamstring program. With the predominance of fast twitch fibres in the hamstrings, you should definitely emphasize methods such as eccentric training.
4. Calves – The gastrocnemius and soleus muscles are the two main muscles in your calves. The gastrocnemius is made up primarily of fast twitch fibers, whereas the soleus is made up primarily of slow twitch fibers. Drop sets, alternating foot positions, and iso holds at the top should all be part of your calf training routine. Dancers and boxers are good examples of athletes with proper calf development. Why are these athletes able to develop these tenacious muscles faster than others? Simply put, they are always on their toes.

Time for some leg day!

Don't just go to the leg extension machine every leg day and hope to get away with a half-assed leg day. To improve your quality of life and performance, learn about the structure of the muscles and how they grow. Muscles are made up of different types of fibre that respond differently to stimuli, and understanding this concept for each muscle group will result in faster leg gains than you'd expect. Focusing on eccentric and isometric training in your sets can help you grow those stubborn limbs you've been longing for by forcing the muscles to spend more time under tension.

Don't forget that incorporating progressive overload is an important part of any strength training program. You don't have to keep a journal or keep track of your weight every day at the gym, but being mentally aware of what weight you're lifting and how long you've been lifting at that weight is essential for your program.

Many men suffer from low self-esteem as a result of sagging chest tissue or chest fat. However, with the proper diet, cardio, bodyweight exercises, and resistance training, it is possible to strengthen the core and eliminate “pseudogynecomastia.”

What are man boobs or moobs?

The National Institute of Health defines man boobs, “moobs,” or gynecomastia as the benign growth of male breast glandular tissue, which is usually caused by an increase in estrogen, a decrease in testosterone, or the use of various medications. Gynecomastia can affect men of all ages, from babies to adults.

Another type of man boobs, known as pseudogynecomastia, is caused by an increase in fat deposits and will be the focus of this post.

What exactly is pseudogynecomastia? Pseudogynecomastia is a type of breast fat that is most common in overweight and obese men. The symptoms of hormone imbalance and being overweight can be unpleasant, so seeing your doctor is always a good idea.

While “man boobs” may sound like a funny name and something to laugh about, those who have them can feel extremely self-conscious about their physical appearance.

If you or someone you know has man boobs as a result of an increase in fat deposits, here are some tips for increasing muscle mass (especially in the chest), losing body fat, and thus minimizing the appearance of moobs.

Tips to Get Rid of Man Boobs

1. Consult a doctor.

We've said it before and we'll say it again: you can never go wrong with a checkup with your doctor, and it's always a good idea to do so before starting any new diet or workout routine. Inform them of your concerns and goals, and obtain their approval that your plan is safe for you.

In addition, ask your doctor to check your hormone levels to determine the cause of your man boobs.

2. Watch your diet.

It's no secret that a healthy diet and a caloric deficit are important factors in losing weight and, as a result, getting rid of chest fat or pseudogynecomastia. The first step in losing weight is to establish a goal and begin tracking your daily food intake. Most people are unaware of how much they consume, and food tracking can be eye-opening. If you want to lose weight, you should limit your intake of these five food groups.

3. Focus on cardio for weight loss.

Because moobs or pseudogynecomastia are caused by breast fat, cardio training is an important tool for removing it. Do 20-40 minutes of cardio per day for the best results. Try to exercise four times per week.

4. Do bodyweight training.

Bodyweight training is ideal if you have man boobs or pseudogynecomastia because many of the exercises recruit multiple muscle groups, resulting in more calories burned. Don't just focus on chest exercises to get rid of man boobs: push-ups are a great example of a bodyweight exercise for the chest! But did you know that push-ups also work your arms, shoulders, back, core, and require glute and leg activation?

5. Don't forget strength training with weights.

Instead of focusing solely on cardio to burn fat, you should prioritize muscle building. Furthermore, muscle is an energy-demanding tissue, which means that the more muscle you have, the more calories you will burn at rest. Chest exercises such as the chest press, dumbbell flys, machine dips, and cable chest flys are excellent examples of muscle-building exercises for the chest.

Don't limit yourself to just chest exercises. When it comes to training, a total-body approach is essential for fat loss. Furthermore, exercise can increase testosterone levels in men, which, among other things, aids in the development and maintenance of muscle mass.

5 Chest Exercises to Lose Man Boobs

Chest exercises will not help you get rid of man boobs on their own. Concentrating on cardio, nutrition, and bodyweight exercises all at the same time is a holistic approach to losing chest fat, toning your chest and core, and, as a result, reducing moobs. Aside from the cardio workouts mentioned above, try incorporating the chest exercises listed below into your training routine.

1. Inclined wall push-ups

An inclined wall push-up is a variation of the classic push-up, where your upper body is at an incline against a wall. The benefit is that this takes some pressure off your arms and shoulders. This bodyweight exercise strengthens your chest muscles but also engages all your core muscles, and is ideal if you want to gain strength in general.

The farther your feet are away from the wall, the harder the inclined wall push-up will be. Additionally, you only can use one hand instead of both, or do an inclined push-up with your hands on a chair, bench, or couch.

2. High plank walk

High plank walks, for example, not only help build muscle in your core but also activate your chest muscles, which can help get rid of man boobs. This exercise will also give your arms a good workout. It also improves overall body stability and mobility.

3. Triceps dip

The triceps dip is an excellent exercise for arm strength and tone. Dips engage your core by lifting your hips off the ground. Add some variety by performing the triceps dip on a chair, bench, or stairwell.

4. Superman pull

The superman pull is suitable for all fitness levels. It not only strengthens your core, but it also works on your abs, back muscles, glutes, and hamstrings.

If you want to fight mobs, you must lose weight in order to reduce chest fat. A superman pull exercise recruits multiple muscle groups, resulting in more calories and fat burned. Furthermore, the exercise improves upper body posture, and while this alone will not cure man boobs, having a better posture will help with the overall appearance of the chest.

5. Low plank twists

Low plank twists are a great exercise for improving your body balance and posture, building core muscles, and strengthening your shoulders and abs. As you twist, you will notice your chest muscles contracting and, as a result – you guessed it! – you will scream! – This can aid in the fight against man boobs.

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.

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.

Summary

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.

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.

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.