How to gain muscle according to experts

Building muscle takes time and consistent training, but it's something anyone can do. It involves a physiological process called hypertrophy, which stretches tissue, breaks it down, and stimulates the body to rebuild larger, stronger tissue.

To start this process, you need a training plan that incorporates progressive weight training, as well as proper nutrition and adequate sleep. If your ultimate goal is to gain muscle, understanding hypertrophy and how to train to achieve it will help you achieve your goal.

Benefits of muscle gain

Building and maintaining muscle is important if you want to stay healthy and active. It's not just for young athletes or fitness enthusiasts - doctors agree that everyone should incorporate strength training into their routine throughout their lives.

As we age, muscle mass and cross-sectional area can decrease (sarcopenia), leading to decreased bone density (osteoporosis), decreased strength, and eventually decreased function. Maintaining healthy muscles contributes to strong bones, which can prevent fractures and degenerative conditions such as osteoporosis.

According to a study in the Journal of Health & Fitness, muscle loss can lead to “a host of health problems,” including bone loss, fat gain, diabetes, heart disease, and death. In addition to improving blood pressure, blood sugar control, and lipid (cholesterol) levels, strength training to build muscle can improve mental health.

How to gain muscle effectively

To build muscle effectively, it's important to have a basic resistance training plan. "The best way to build muscle is to lift weights," says Victoria Sekely, a physical therapist and strength and conditioning specialist. "Period."

To start, keep in mind the three main factors that trigger hypertrophy: muscle strain, muscle damage, and a metabolic response, according to the National Strength and Conditioning Association (NSCA). First, the tissue must be overloaded by increasing the load or resistance, causing tissue damage. This overload leads to an inflammatory response, which triggers the release of growth factors, which is a metabolic response.

To put this concept into practice, the NSCA recommends finding your one-repetition maximum (1RM), which is the maximum amount of weight you can safely and correctly lift in one rep. To avoid lifting too much weight, try estimating your 1RM by first finding how much weight you can lift for three to five reps, then estimating what your 1RM might be.

As a general rule, if you can comfortably perform three sets of 10 reps at a given level of endurance, you probably need to add more resistance and reduce the number of reps. Lifting a moderate amount of weight without increasing the load will not trigger hypertrophy.

If you're new to strength training, start by doing two to three sets of six to 12 repetitions at 65% to 85% of your total 1RM with 60 seconds of rest between sets to gradually build strength.

For example, if your 1RM is 10 pounds, try doing two to three sets of six to 12 reps with 7.5 pounds, which is 75% of your total 1RM. Do fewer reps if you lift a weight closer to your total 1RM. This process releases the greatest amount of testosterone and growth hormone in both men and women, contributing to muscle building.

Once you've determined how much weight you can safely use for 1RM, this chart from the NSCA can help you estimate how much weight to use for repetitions at 65% to 85% of your 1RM.

Try incorporating this type of strength training into your routine two or three times a week if you're just starting out, or up to six times a week if you're an advanced athlete.

Note: 1RM is a moving target. As you build muscle, the amount of weight you can handle will increase, so reassess your tolerance every few workouts and adjust your tolerance as needed. In other words, if your 1RM for a squat is 50 pounds in your first week of training, you’ll need to reassess your progress after a few workouts with that weight. If your body can handle more weight, your 1RM might increase to 75 pounds in your third week of training. If your workouts are effective, you should see your 1RM increase over time.

If you’re new to exercise and strength training, start with exercises that don’t require weights, like squats or push-ups, before adding weight, Sekely says. It’s important to get comfortable with the mechanics of a movement pattern before adding more weight to your body.

Are you ready to start building muscle? Give it a try and stick to your goal. You will definitely succeed!