Are you looking for a way to get those gains and bigger muscles but don’t know where to start? Muscle gaining is not something that you can achieve in a day or so. Instead, it is a consistent process that requires a proper training routine and diet schedule. There is so much information online about various workout routines and diet plans that can overwhelm you. Let’s make it simple for you; here are the major aspects of muscle gaining, including strength training, nutrition prioritization, and personal training:
Understanding Muscle Gain:
Muscle gaining is also known as hypertrophy, which involves increasing muscle mass in response to resistance training. Let’s unwrap this whole process and start with understanding the basic structure of muscle:
Muscle Structure:
Muscles are a combination of individual muscle fibres. These fibres contain myofibrils, which are the contractile units responsible for muscle contractions. Each myofibril is a collection of even smaller units called sarcomeres, which are the functional units of muscle contraction.
Types of Muscle Hypertrophy:
Myofibrillar Hypertrophy:
This type of muscle gain involves increased size and number of myofibrils within muscle fibres. Myofibrillar hypertrophy is associated with gains in strength and power, as it directly contributes to the contractile force generated by muscles.
Sarcoplasmic Hypertrophy:
It refers to the fluid and non-contractile components within muscle fibres, including glycogen, water, and other cell organelles. Sarcoplasmic Hypertrophy increases the volume of sarcoplasm within muscle cells, resulting in larger, more voluminous muscle tissue. While sarcoplasmic hypertrophy contributes to muscle size and endurance, it does not necessarily lead to a significant increase in strength.
Now that you have learned about the basics, it is time to move further into the topic:
Strength training for Muscle Gain:
Strength training for muscle gain is a term that is also known as resistance training. It increases muscle strength by making them work against a weight or force. There are principles of strength training that you can apply in your workout routine for effective muscle gain. Here are some:
Principles of strength training:
Overload Principle:
The first principle of strength training for muscle gain is to challenge your body beyond its current capability by gradually increasing the resistance, intensity, and duration of your workouts over time. It means that you need to lift weights or perform more repetitions to improve your strength, ultimately stimulating your muscle growth.
Time Under Tension (TUT):
Time under tension is a vital concept in strength training that refers to the duration of time your muscles are engaged in an isometric or eccentric contraction. Simply, it means either holding a lifted weight or lowering it against gravity. The average duration of TUT is between 30 seconds to 4 minutes for most exercises that you can usually do, depending on the exercise you are performing and the muscle group you are targeting.
Compound movements:
Compound movements tend to work multiple muscle groups at the same time. It can help you build your overall strength and muscle mass through deadlifts, squats, bench presses, and pull-ups.
Muscle Group split:
This principle of strength training is also known as body part isolation. It is a weightlifting technique that involves training each muscle individually to maximize growth and strength. It is often performed by including exercises for each major muscle group, such as chest presses for the chest, bicep curls for the biceps, and more.
Progressive lifting:
Progressive lifting is a process that involves gradually increasing the weight volume of your workouts to gain muscle. However, you can also increase the number of sets, reps, or exercises performed in a single workout. It is also important to balance progressive overload with recovery and proper form to avoid injury.
Strategic Rest Periods:
The proper rest routine is are important part of strength training for muscle gain as it will allow you to repair any micro tears that occur during exercises.
Nutrition Periodization for Muscle Gain:
Nutrition Periodization is important for muscle gain as it aligns your dietary intake with your training goals. In this, you don’t have to follow a strict meal plan; instead, it revolves around adjusting micronutrient intake and timetable for each meal that includes sufficient protein, carbohydrates, and healthy fats according to various training phrases such as bulking, cutting, or maintenance. As protein supports muscle repair and growth, carbohydrates provide energy for intense muscle-gaining workouts, and healthy fat supports hormone production and overall health.
The Role Of Personal Training For Muscle Growth:
Personal training courses for muscle gain involve an exercise program designed to help individuals gain muscle mass and improve their physical strength. In these advanced personal training programs, you will be guided by an individual trainer who specializes in muscle growth techniques. If you lack motivation to work on your goals, with personal training, you will always have someone available for you to keep you on track by providing you with regular feedback and encouragement. Moreover, everyone has a different body type that requires a different approach that aligns with your goals, fitness level, and any pre-existing medical conditions. With a trainer, you can have a customized workout routine and meal plans.
In a Nutshell:
If you want the body of your dreams, mastering all the aspects of muscle gaining, mentioned above is important. You can easily achieve a bulk body with a comprehensive approach, including strength training principles, strategic rest periods, and nutrition periodization. If you want personalized guidance from the expert trainers, join us at the Personal Training Gym in Singapore. As a premier provider of personal training services since 2007, we are known to deliver exceptional results. You can join our tailor-made powerful training programs to achieve your muscle-gaining goals effectively and steadily.
