This research-backed ultimate guide will help you get the muscle mass of your dreams
By Emily Hagan | Published on Oct 18, 2023
Are you tired of chasing the perfect muscle mass? Look no further! In this research-backed guide, we will unveil the secrets to achieving the body of your dreams. Say goodbye to generic advice and hello to a personalized approach that guarantees results.
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Revisit Your Workout Schedule: Quality Over Quantity
Let’s start by reevaluating your workout routine. If you’re following a typical Monday: chest day, Tuesday: back day schedule, it’s time for an upgrade. Recent studies, such as one published in The Journal of Strength and Conditioning Research, suggest that training a specific muscle group more frequently yields better muscle growth.
Muscle protein breakdown (MPB) occurs when your body breaks down existing muscle to fuel your workout. On the other hand, muscle protein synthesis (MPS) repairs damaged muscle. To gain muscle mass, the rate of MPS must exceed that of MPB. Increasing the frequency of training a muscle group achieves this balance.
So, consider a leg day three times a week if you desire a bomb booty, or a full-body workout two to three times a week for overall muscle mass growth. It’s time to make the most out of your workouts!
Best? Decrease the Rest: Keep the Momentum Going
To maximize muscle growth, you need to push your muscles to their limits. A study published in the Journal of Applied Physiology reveals that reducing rest intervals between sets to just 30-90 seconds, regardless of the weight or repetitions, boosts the release of muscle-building hormones like growth hormone. So, say goodbye to chit-chat and social media distractions, and say hello to focused, intense sets.
Wait! Don’t Up the Weight: Lighter Weights, Greater Gains
Contrary to popular belief, training with lighter weights and increasing repetitions can lead to faster muscle growth. The traditional notion of lifting heavier weights with fewer, slower repetitions is being challenged by multiple studies, including one published in the European Journal of Applied Physiology. By using lighter weights, you increase metabolic stress on your muscles, resulting in accelerated growth and pump.
Focus…Refocus on Your Movements: Embrace the Eccentric Phase
When performing exercises, it’s essential to focus not only on the concentric phase (easier part) but also on the eccentric phase (difficult part). According to a study mentioned earlier, engaging in controlled movements during the eccentric phase can yield significant muscle-gain benefits. Slow down the easy movements to make the eccentric phase more challenging. Embrace the full range of motion to unlock your muscle growth potential.
Up Your Protein Intake: Feed Your Muscles’ Hunger
One of the most obvious ways to gain muscle mass is to ensure your body doesn’t break down existing muscle for energy and protein needs. How? By consuming enough protein in your diet. Multiple studies have shown that consuming a protein source immediately after a workout stimulates muscle gain by compensating for the protein lost during exercise.
A study conducted at the University of Stirling recommends consuming 0.25-0.30 grams of protein per kilogram of body weight per meal for optimal muscle growth. So, grab that calculator and multiply 0.25 by your body weight to determine your ideal protein intake per meal. It’s time to give your muscles the fuel they deserve!
Say No to Calorie Deficits: Preserve Your Hard-Earned Muscles
The common approach of eating fewer calories than you burn for weight loss can spell disaster for your muscle mass. When the body senses a shortage of food, it reduces its inclination to build muscle. The result? You may lose weight, but it could be muscle loss rather than fat loss.
To counteract this, consume an extra 250-300 calories per day. A study conducted at the Pennington Biomedical Research Center suggests that a high-calorie diet rich in protein can store about 45% of those extra calories as muscle. Embrace the power of balanced nutrition to fuel your muscle growth journey.
Eat Casein Before Dozing Off: Harness the Night’s Power
Casein, a slow-digesting protein, provides a sustained release of amino acids into your bloodstream. Consuming casein before bed keeps your muscles fed with amino acids for an extended period. A study published in the journal Medicine and Science in Sports and Exercise suggests that this amino-acid circulation can last up to 7.5 hours when casein is consumed before sleep.
Indulge in cottage cheese, Greek yogurt, or a glass of milk before drifting off to sleep. Allow your muscles to benefit from this golden period of extended nourishment.
By following these research-backed tips, you can unlock the key to building the muscle mass of your dreams. Remember, dedication, knowledge, and a tailored approach are the pillars of success. So, let’s embark on this journey together and make your dream physique a reality!