The Muscle Building secrets of the “Old Timers” we’re nothing more than Cutting-Edge Science. We have compiled their techniques and strategies into the 6 principles of muscle building.
I want to congratulate you on taking the first step in your new muscle gain journey.
In this guide, you will learn the 6 principles of muscle building you NEED to follow, from training and sleeping, to meal suggestions and supplementation. We’re going to cover every facet of the principles of muscle building!
#1: Focus on Strength
When we exercise with weights, our workouts create micro-trauma inside our muscles that then STIMULATES our bodies to build new proteins and grow the muscle stronger before the next exercise session.
With that in mind, our goal with our workouts is to achieve the peak amount of protein synthesis stimulation, without pushing you over the edge, into ‘overtraining.”
That’s why we need to complete the ideal number of sets each workout – no more and no less – before allow your body to shift into recovery. Training for strength is what accomplishes muscle growth.
Exercising to build muscle is a lot like pushing an elevator button.
Once you’ve pushed the button (achieved the optimal muscle protein synthesis effect from your workout), jamming on the button (with more sets and reps) won’t make the elevator come any faster.
It will simply waste your time, energy, and potentially injure you.
#2: Compound Movements
What’s the #1 most important aspect of making LONG-TERM progress in the gym?
If you guessed “staying injury-free” you are 100% correct. Injuries are one of the fastest ways to derail your progress and take 10-steps backward.
That’s precisely why when training into your 40’s and over, you need to make sure that you are doing exercises that are giving you the biggest ‘bang for your buck’, BUT…. are keeping you safe and injury free at the same time.
Below, I have listed the exercises that EMG (Electromyography) studies have proven to be the most effective at activating muscle fibres by muscle group.
As you will see, dumbbell exercises appear top, or at least highly in almost all of them.
#3: Recover with Proper Nutrition and Sleep
The next key part to building muscle, is your nutrition. Focus on a “lean bulking” meal plan with the proper calories to keep your fat-gains to a minimum. Recovery is vitally important, but the right recovery is equally as important.
Remember: Exercise creates the stimulation (protein synthesis triggers) for muscle building during your workouts. After your workouts, you still need to provide your body with the proper fuel and sleep to recovery.
In this principle of muscle building, we’re going to touch upon the proper number of calories, macronutrients (proteins, carbs, & fats), meal timing, and supplementation that is ideal for muscle building.
#4: Volume and Intensity
What we can learn: Using light to moderate weight with higher reps (8-15 reps) is a much safer option for ageing joints – while still producing great muscle building results.
“Maxing out” on exercises and lifting under 5 reps is not the smartest idea when you’re over 40. The risk-to-benefit ratio is simply too high.
Plus, there is research showing that higher rep training (12-15 rep range) produces greater hypertrophy (muscle growth) than lower rep training. The key is slowly build your strength by increasing the amount of weight and reps over time, without getting injured.
#5: Increase Resistance
When you begin working you should choose a weight that comfortable for whatever exercising you’re doing. As you progress, you should be adding more weight and more reps.
Add 2-5lbs per exercise per week. Of course you should be careful not to injure yourself, but it’s very important to push yourself to get stronger. If you’re doing things right, you should naturally get stronger and build muscle.
Adding weight is not the only way to increase resistance. Changing up the routine is also important. Try new exercises or change the position of the exercises. Try incline bench press as opposed to the standard bench press
#6: Regular Deload Weeks
After committing to the principles of muscle building for 8 to 12 weeks, take a week off. It’s important to stay active during that week, so try another activity like yoga or hiking. A full week off will give your muscles and nervous system much need recovery time. If you have been working hard, you will still build muscle during this time.
A determined mind wants to keep pushing forward, but it’s vitally important to take a step away from it on occasion.