Learn How To Build Muscle
Author: Alfonso Duran
The Dynamics of Muscle Building. What You Must Know to Build Muscle:
Based on academic theory and more than 45 years of training in a wide variety of sports, and personal training experience, I have come to some conclusions that can be useful in your quest for maximum human performance and how to build muscle:
Muscle development is the result of enhanced protein synthesis in the muscle cells, due to proper training. This process is accomplished by stimulating the muscle fibers with weights ranging from 70% to 90% of maximum. The number of repetitions can range from approximately 4 to 12. For a set to stimulate growth it should damage the muscle fiber to some extent, but not to the point of producing inflammation and soreness that lasts more than 2 or 3 days. As well, the number of sets may vary from 2 to 5 (3 is best, with the same target weight) and the effort in every set should be at least one repetition shy of failure. (E.G. if you can do 12 repetitions and perform only 11, but do 3 sets with it, then these sets are excellent to build muscle), however, when doing this stay away from performing too many sets of maximum effort, one set to real muscle failure will suffice.
Such precise and intense workloads with prescribed weight, repetitions, and sets demand a great deal on both the nervous and energy systems, so do not feel frustrated when you can’t complete a desired average number of repetitions, simply do your best and take it for good enough. Also, the number of repetitions with any given percentage of maximum can vary from individual to individual (E.G. some athletes can perform 7-10 repetitions with a weight that is 70% of maximum, while still others can perform 11-13 repetitions. This depends on the genetic make-up of the individuals muscle fibers (the higher the percentage of fast twitch fibers, the less repetitions the individual will be able to perform). When training in this manner, rest each muscle for at least 72 hours, to avoid excessive frequency and overtraining. To maximize the muscle building process you should also vary the intensity and volume in your training. Therefore after some workouts you will need more recovery time, up to 168 hours for the same muscles to be trained again, others 120 hours. This is the reason why some of my training programs call for a frequency of working every muscle once a week, others for working every muscle once every five days, and others every fourth day. Remember, to build muscle you must rest, over - training will result in the loss of muscle.
To build muscle optimially, your workout duration should not last for more than 45 minutes, because weight training sessions that are longer than that tend to stimulate the production of cortisone, a catabolic hormone that is anti-inflammatory, but destroys muscle tissues. The rest between sets may vary from 1 to 3 minutes, depending on the weight lifted. When using 70% of maximum for 12 repetitions rest only 1 minute, at 80% 2 minutes, and as you get closer to the 90% range, enforce the 3 minutes rest between sets, and reduce accordingly the number of total sets and exercises performed.
As a final note, before beginning an intense
exercise program, I recommend that you first condition yourself properly
with less advanced set and repetition protocols, in which you use only
comfortable weights and never train to failure, for at least 5-6 weeks.
In doing so you will allow your body to become acclimated and properly
conditioned in order to perform more physically intense and demanding
workouts. Our website provides personalized programs with the proper guidelines
to perform training for maximum muscle development , including the day
by day exercises, sets and repetition protocols with the proper weights.
So if you want to build muscle, check out our
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