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- Comprehensive Guide to Muscle Gain
- Part 1: Exercise
- Part 2: Nutrition in Bodybuilding
- Part 3: Rest and Recovery
Many individuals come to the gym with various goals such as weight loss, weight gain, and one of the prevalent goals is muscle building. If you are still unsure about what to do to gain muscle, this article will compile all the essential information you need to focus on for effective muscle gain.
In the realm of fitness, the question of how to gain muscle quickly is not an easy one to answer for most people. However, you can still effectively build muscle when you understand the basic principles. From these foundational rules, you will develop and tailor your own plan.
Comprehensive Guide to Muscle Gain
Firstly, you need to understand that muscle gain is the result of harmonious coordination among three factors: nutrition, exercise, and rest.
These are the three essential elements for muscle development, so in this article, we will cover all three aspects. As a result, the article will be quite lengthy. I encourage you to share it on your wall or save it for future reading.
Alright, let's get started.
Part 1: Exercise
Before delving into the exercise section, it's essential to understand a few issues:
Understanding Body Anatomy
For effective training, you must first comprehend the muscle groups in your body, their locations, and their names.
Knowing the names of muscle groups and the structure of these groups on the body will help you determine suitable exercises for each group and area you want to improve when scheduling workouts.
A clear understanding of muscle groups allows for a more precise workout plan.
You can explore anatomy textbooks or simply refer to our pre-prepared articles analyzing muscle group diagrams. Additionally, we offer a free ebook detailing which exercises target specific muscle groups, available for download.
Understanding the principles of training and rest
When hitting the gym to build muscle, many overlook this crucial principle, thinking that the more you work out, the faster your muscles grow.
This notion isn't entirely false, but it's not entirely true either, as it depends on various factors behind it.
For instance, aiming for muscle growth is accurate, but it must be combined with adequate nutrition and sufficient rest. Without proper nutrition and rest, the muscles might shrink instead of growing, even with extensive workouts.
Each muscle group requires different rest times during workouts. Larger muscle groups like the back and chest need longer rest periods, while smaller groups like the legs, abs, and thighs can recover with shorter breaks due to more frequent use.
However, in general, when we hit the gym, let the muscles rest for at least 24-48 hours (for light to moderate workouts) up to about 72 hours (for heavy, high-intensity workouts) before the next session to allow sufficient recovery time.
Signs of insufficient muscle recovery include feeling sore during workouts (even with light weights) or a sense of fatigue. If you encounter this situation, pause training for that muscle group and switch to another, or simply take a complete day off for recovery.
Consistent training with gradually increasing intensity is like courting someone. You have to continuously provide stimulation for them to gradually fall and love you.
However, in the case of training, this means maintaining regular workouts and progressively increasing the intensity over time for optimal muscle growth.
To gain muscle, you must consistently stimulate it through regular training. Aim for at least 3 sessions per week, with the ideal being 6 sessions. If you're going even beyond that, you're a pro, and this article might not be for you.
Try to organize your workout schedule so that each muscle group is trained at least twice a week (at moderate intensity). Only then will your muscles receive sufficient stimulation for growth, especially if you're new to the gym.
In addition to consistency, intensity matters when aiming to build muscle. Gradually increase the weight every week or, at a slower pace, every month. Maintaining the same weight throughout your training won't provide enough stimulus for muscle development.
You can start with exercises that don't require weights.
Not everyone starting out in the gym can handle the heaviest weights; that's reserved for those with nervous system issues.
You can kickstart your muscle-building journey with bodyweight exercises.
So, when you're just starting out, you may not need to worry about weights. Simply perform basic exercises with your body weight (or the lightest weights) for training.
For instance, exercises like push-ups, planks, crunches, lunges, squats... collectively known as bodyweight exercises, are readily available online.
Mastering the art of proper breathing is crucial.
Many gym-goers overlook the connection between breathing and exercise, often breathing haphazardly.
However, inadequate breathing directly impacts the performance and quality of the workout.
For instance, in running, improper breathing limits your distance, and in squats, incorrect breathing affects both your lifting capacity and spine health.
Even at a glance, you can sense the importance of proper breathing in gym workouts. Of course, if you want to learn the art of breathing, you can find a tutorial on breathing techniques during exercise here.
Mastering exercise techniques is paramount.
Technique in workouts is crucial; when performed incorrectly, the effectiveness of the exercise diminishes, or worse, leads to undesired results.
For instance, improper squat technique may engage the entire thigh instead of targeting the glutes, or result in knee injuries and back pain.
Injuries during fitness training mostly stem from improper technique. Light injuries take a few days to recover, while severe ones... well, there's no coming back for the next workout.
Hence, mastering gym techniques is crucial for muscle growth, and each exercise requires a different approach. To learn the techniques of various exercises, you can access the menu, choose 'Train by muscle group,' and then select the muscle group you want to target for detailed instructions. Alternatively, visit the website to watch instructional videos.
A solid gym workout schedule is a must.
This is crucial, folks. If you want your muscles to thrive, you need a suitable workout schedule. Although there are many shared schedules online, not everyone can use them because, as mentioned earlier, everyone's body is different. So, each person's workout schedule is unique. Just because your friend thrived on a particular schedule doesn't mean it will work for you. It's not that simple.
For a detailed workout schedule, check out my comprehensive guide on dividing your training schedule. Understanding how to evenly distribute your workouts prevents muscle imbalances and ensures optimal muscle growth.
Combine all the above factors with a workout schedule tailored to yourself, and you're ready to confidently embark on muscle-building training.
Part 2: Nutrition in Bodybuilding
If you've completed the workout section, you've covered 30% of the journey. Now, the crucial 50% lies in the next part, determining how fast your muscles progress.
People often say, 'Everyone thinks working out is the hardest part of the gym,' but truth be told, it's the nutrition that poses the real challenge. This is universally acknowledged by anyone with a significant training history.
So, when it comes to muscle-building workouts, you'll have to confront this issue head-on.
But don't worry too much; it's challenging but not insurmountable. The key is to endure a bit of difficulty.
Nutrition in the gym is extremely crucial, remember that.
Knowing what to eat and what not to eat
Diet in gym workouts allows you to eat quite diversely; all-natural foods are permitted. Processed foods like canned meat, fried chicken, sausages... foods deep-fried in oil and high in fat should be kept to a minimum.
Foods including meat, eggs, fish, milk, fruits, and vegetables are given top priority in meals. Especially when bulking up, focus on meat, eggs, fish, and milk as they are crucial sources of protein for muscle growth.
Why you need to eat Protein
Your muscles are built with Protein, so if you don't supplement Protein, it's like building a house without bricks.
Your muscles are the house, and protein is the main component, the bricks, building that house.
So, to gain muscle, you must intake sufficient Protein. Simply put, if you want to delve deeper, you can read this article.
Oh, if you don't know how much Protein you need per day, I can suggest that it's around 1.5g to 2.2g/kg body weight (or even up to 3g, but usually only athletes need this amount).
So, if you weigh 50kg, you'll need to eat 110g of Protein every day, my friend.
Now, where do you get this protein from?
There are many types of foods that supplement Protein. I've listed close to 50 types, ranging from animals to plants. You can review them in this article and this one.
While supplementing protein from natural foods may sound simple, it's a bit challenging in reality. To consume 110g of protein, as mentioned earlier, you'd need to eat almost half a kilogram of chicken breast every day. That's chicken breast with high protein content. If you consume other types of meat like beef or pork, you'd need to eat even more. Especially, if you follow a vegetarian diet, eating only fruits and vegetables, the amount of food you need to eat becomes even more staggering.
So, the solution for muscle gain at this point is to use Whey Protein to supplement protein for your body. With just one scoop, you can easily supply 25-30g of Protein to your body. This helps you save a lot of time in food preparation and cooking.
Don't forget to supplement Carbs and Fat
The most crucial for muscle gain is Protein, and the next important thing is Carbs and Fat.
Why are Carbs and Fat important? Let me analyze a bit. When you work out, you need energy, right? The body primarily uses energy from Carbs. Therefore, if you only consume Protein and neglect Carbs, your body won't have enough energy. Insufficient energy leads to fatigue, reduced weightlifting performance, and hinders your muscle gain.
Every meal should have an adequate mix of Carb – Protein – Fat, my friend.
As for Fat, it should make up 18% – 24% of body weight. This type of substance is found in most cell membranes and intracellular membranes such as the nucleus and mitochondria. Therefore, it plays a crucial role in the life activities of cells. Scientific studies show that fat is a good solvent for dissolving vitamins A, D, E, K, and these are all vitamins with essential functions in the body. Adequate fat absorption leads to good vitamin absorption, good vitamin absorption leads to good muscle synthesis, and that's how muscle gain is not affected.
Yes, all Protein, Carb, and Fat are intricately related to muscle building, so make sure to eat enough.
But wait, you're going to ask, how much is ENOUGH, right?
Now, you'll rely on a tool called the Macro Calculator.
With this tool, you just need to input the daily Calorie amount you need, along with your preferences, and it will break down how many grams of each nutrient you should consume in a day. Just follow that, and you're good to go. Visit this link to calculate.
And don't forget about Vitamins too.
In addition to supplementing Protein, Carb, and Fat, Vitamins and minerals also need to be fully supplied because, as mentioned earlier, Vitamins play a significant role in protein synthesis and maintaining other vital body functions.
There are numerous types of vitamins and minerals, but when it comes to muscle growth, you should pay special attention to these 10 essential vitamins and minerals.
To sum up this section 2, you will construct a muscle-building menu tailored to your conditions. If you're still uncertain about what to eat, you can refer to a sample muscle-building menu.
Part 3: Rest and Recovery
People often think that gym time is when muscles grow, but no, the time you spend working out is the time you break down muscles, not build them. It's during recovery and rest that your muscles build to become larger and healthier.
Take a complete rest or engage in light activity
On non-training days, you can opt for complete rest, doing nothing at all. However, there's another, deemed more effective, recovery method known as active rest.
This type of rest involves engaging in light exercises for 30-45 minutes, such as walking, cycling, or swimming.
Adopting this rest approach enhances blood circulation, especially beneficial if you have minor injuries. It accelerates recovery, making it quicker, particularly for mild injuries.
Ensure 7-8 hours of sleep every day
On a daily basis, aim for at least 7-8 hours of sleep each night. This sleep duration is counted from the evening hours, excluding daytime naps because the evening is when your body robustly repairs muscles.
Supplement protein post-workout
Right after finishing your workout is the ideal time to intake protein. It's recommended to consume protein as early as possible post-workout (especially if you haven't eaten before exercising). Failing to replenish protein a few hours after an intense workout is akin to wasting most of your efforts.
Don't forget to supplement protein before bedtime
While sleeping, it's challenging to replenish protein, but your body truly needs it during this time.
Before hitting the hay, remember this task.
There are various ways to add protein, such as having a light protein-rich meal before bedtime. Alternatively, you can use Whey protein or Casein.
Many people opt for combining Whey with Casein because Whey provides a quick protein boost initially, and Casein steadily releases protein into the bloodstream throughout the remaining sleep time. This ensures you don't lack protein while sleeping, providing the necessary 'bricks' for muscle building.
Posted by: Nguyen Tien Dung
Keywords: Muscle gain | Everything you need to know to kickstart your self-transformation
