How do you build muscle and improve your fitness? To build muscle through a workout program does not just happen by chance. To be honest, a workout program breaks down muscle, which forces your body to rebuild the muscle bigger, stronger, faster, and more durable.
It is your food and sleep that helps your body to build muscle, but without your workout program, your body would maintain the status quo. So, what are the critical factors in a workout program that allows your body to build muscle? Three factors play a crucial role in building muscles.
Turn up the volume to build muscle and improve fitness.
The elephant in the room for building muscle is volume. It does not get any bigger or louder than volume. The key to volume is progressive overload. It is the change in volume that causes your body to change to keep up with the changes in volume. Lifting heavier each week forces your body to grow. As long as you can increase the volume and keep your reps between 8 and 10, you will build muscle.
The moment you cannot maintain 8 to 10 reps as you increase volume, then you stop building muscle. Turning up the volume means you will need to eat right and get a good night’s sleep. You create a sound body in the kitchen and the bedroom, not the gym. If you do not get enough protein, calories, nutrients, and sleep, you cannot turn up the volume each week. An increase of 5 to 10 pounds each week for your compound lifts is ideal for building muscle.
Slow it down to build muscle and improve fitness
For every positive, there is a negative. The human body loves balance. For every action, there is an opposite and equal reaction, at least that is what physics says. Volume is king, but the eccentric movement is the queen. The negatives are essential for building muscles because they activate additional muscles.
The next time you are doing squats or bench press, take your time going down and then explode up. Make sure you keep good form on your concentric and eccentric movement, and your results will double. The eccentric movement uses less energy and oxygen than the concentric motion, but it creates more force. This not only helps you build muscle but also increases the rate of your metabolism, promoting fat burning.
Stay on the clock to build muscle and improve fitness.
Your rest times between sets are just as crucial as your lift reps and sets. Invest in a good workout app that tracks your rest time and lets you know when to start your next set. When lifting to build muscle, rest periods of 30 to 90 seconds encourages a quick release in muscle-building hormones (including testosterone and human growth hormone) while making sure you work your muscles on each set. To track your change and get the most out of each workout, you must treat each lift the same, and that includes your rest time.
In conclusion, complete your workout from start to finish
A workout that builds muscle has many factors that begin before you enter the gym, and after you leave the gym. But while you are in the gym, the intensity is the key to your success. Make sure you turn up the volume, slow down the eccentric moves, and stay on the clock even when you are resting. Every lift counts from concentric to eccentric motions. Great results do not happen by chance. You make them happen!