Top 6 Expert Tips For Building Muscle

3. Sleep

Anyone who wants to build muscle must get enough sleep. Dr. Graham says that cells need to get 7 to 8 hours sleep per night to undergo a phase called repair and renewal. Insufficient sleep can make it difficult to repair damaged tissue effectively, which could lead to injury and poor gains. Hypertrophy is made possible by a combination of protein intake and a good night's sleep.

4. Do not settle

Keep in mind that your numbers must be changing as you train. Your 1RM and training program must grow if you are serious about building muscle and strength. For continuous gains, frequent assessments of strength are essential as well as a carefully planned exercise program. You won't be able to build larger muscles if you continue lifting the same weight. You could inflict injury if you lift more than you intended.

5. Breathe

You can lift your legs, arms, or core without increasing your blood pressure.

Bracing your abdomen can help protect you from injury. It creates a stable foundation from which to lift. Inhale and then exhale. Next, exhale and draw your belly in as if you are preparing to punch in the stomach. This will create a strong trunk and foundation for lifting. During the exhale, do your heavy lifting.

6. Listen to your body

Do not blindly follow a training program without considering your body's reaction. Although building muscle can be difficult, it doesn't have to be painful. Your plan for building muscle will differ depending on your goals and health. Make your own plan, and listen to what your body tells you.

You may feel strain in any area of your body, even if it's not your intention. You should build muscle to make yourself stronger and not cause injury. Before you begin your muscle-building journey, consult a strength coach, or a physical therapist.

It is important to have a basic resistance training program in order to build muscle efficiently. Victoria Sekely is a physical therapist, certified strength and conditioning specialist, and run coach. She says, "The best way build muscle is to lift weights." Period."

According to the National Strength and Conditioning Association, hypertrophy can be triggered by three main factors: mechanical tension and muscle damage. The first is tissue overload. This can be done by increasing load or resistance. This causes tissue damage. The inflammatory response causes tissue to become overloaded, which triggers growth factors release, which is known as the metabolic response.

The NSCA suggests that you find your one-repeat maximum (1RM) to put this concept into action. This is the maximum weight you can safely and correctly lift in one go. You can avoid lifting too much weight by first finding the maximum weight you can lift for 3 to 5 repetitions. Then, estimate your 1RM.

A general rule of thumb is that if you are able to comfortably do three sets of 10 repetitions at a given resistance, then you will need resistance and lower reps. Hypertrophy isn't caused by lifting a reasonable amount of weight while not increasing the load.

To build strength slowly, you can do two to three rounds at 6 to 12 repetitions at 65 to 85% of your 1RM total with 60 second rest periods in between.

If your 1RM is 10, try doing two to three sets with six to twelve reps using 7.5 pounds. This would equal 75% of your 1RM weight. If you lift a weight that is closer to your 1RM, do fewer reps. This is the best way to build muscle.

After you have determined how much weight you can safely carry for 1RM, this chart from NSCA will help you to estimate how much weight you should use for repetitions at 65%-85% of your 1RM.

If you are just starting out, you might consider adding this type of strength training to your workouts two to three times per week. Advanced athletes may want to do it up to six times per week.

Remember that your 1RM is an adjustable target. Your 1RM is a moving target as you gain muscle. You should reevaluate your weight tolerance every few weeks and adjust your resistance as necessary. 

This means that if your 1RM for a squat is 50 pounds, you will need to evaluate your progress after several workouts using this weight. Your 1RM may increase to 75 pounds if your body is able to handle more weight. Your 1RM should slowly increase if your workouts are successful.

Sekely suggests that you start with weight-lifting exercises if you are new to strength and exercise. She says it's important to feel comfortable with the movement patterns before you add a heavy load.