Do you find yourself wondering how to maximize your muscle growth? Today, we’ll be looking at a number of tips and tricks that will allow you to get the most out of your muscle building efforts. We’ll also look at some of the most frequently asked questions on the subject.
How muscle growth works
Often you may find that with different types of training your strength has increased, but your muscle mass has remained the same. This can lead to a loss of motivation and eventually to an abandonment of training altogether.
However, it is important to remember the following:
• When you begin training (especially as a beginner), the increase in strength you feel is due to better coordination and adaptation of your nervous system.
• After the first 6-8 weeks, you can perform more repetitions, but you will not seem physically larger. But if you continue to train, your muscles will start to grow accordingly.
• Muscles are made of fibers that can thicken and strengthen. After each workout, your body tries to repair micro-injuries of muscle tissue.
Do not lose motivation and you will see that your body changes with time and grows muscle mass as a result of your training efforts.
Muscle growth is fueled by two key aspects: structured and progressive strength training and a balanced but protein-rich diet.
How to train for muscle growth
Muscle growth is, in part, influenced by genetics, so for some increasing muscle mass is easier. But regardless of genetics, you can still have a more muscular body by structuring your workouts according to these tips:
• If you are a beginner, 2-3 strength workouts per week are fine. If you're already at an advanced level, you can do more.
• For beginners, 24 hours of rest is sufficient after a short total body workout (less than 30 minutes). If the training is centered on a specific muscle group, for example the legs, rather wait 48 hours before training the same area again. In the meantime, you can do a short, low-intensity total body workout.
• For advanced body builders, rest 1-2 days a week, ideally after longer and/or intense training.
• 2-3 sets per exercise are sufficient for beginners, while experts can do 3-5+ sets. The biggest mistake you can make is to try and increase your muscle mass without a training plan! Muscle growth requires a steady and gradual increase in training load. A good training plan will calculate the number of sets and reps for you, so you can finally see results - even by training at home! The recommended number of repetitions depends on the type of exercise and difficulty level. Start by doing as many repetitions as you can while still maintaining good form.
• Increasing your training load progressively is a must for all levels, from beginners to advanced. This is a key factor in stimulating muscle growth. When you feel your strength has increased, choose more difficult exercises or do more repetitions. A good rule of thumb is: if you can easily perform more than 12 repetitions, it may be time to increase the difficulty.
• Performing slow and controlled descending movements is a great way of feeling your muscles working effectively. This phase of the exercise increases the load on the muscles. Try to count to 3 as you come down slowly: it's a good way to make an otherwise easy exercise harder!
Can we increase muscle mass without weights?
Yes, if you load your muscles properly, they will adapt and increase in mass, becoming stronger. The key is to have a good free body workout plan. It guarantees a progressive and consistent training even without weights.