Building muscle is a popular fitness goal, but there are many misconceptions surrounding the process. Contrary to popular belief, you don't need to spend hours in the gym every day to see results.

In this article, we will provide a straightforward breakdown of the basics of muscle building, covering essential factors like exercise, diet, and sleep.

Section 1: How Our Bodies Build Muscle

Muscle growth is the result of a damage and repair process. During resistance or weight training, our muscles experience microtears, which gradually heal and fuse together, leading to increased thickness and strength. This repair process typically occurs within 24 to 48 hours after exercise when combined with adequate sleep whihc is crucial for effective recovery.

To build muscle consistently, it's essential to follow the progressive overload principle. This principle involves gradually increasing the resistance on our body over time.

You can achieve this by increasing the weight you lift, the number of reps you perform, or by adding an extra set. A detailed explanation of these processes can be found in John Leyva's article, "How Do Muscles Grow? The Science of Muscle Growth," on BuiltLean.com.

Section 2: Exercise and Physical Activity

Contrary to the misconception that only bodybuilders or athletes can build muscle, most individuals can start seeing results with just 2-3 strength training sessions per week. Various factors, such as genetics, training experience, and daily physical activity levels, can influence the rate of muscle gain.

For example, individuals with physically demanding jobs may require fewer strength training sessions per week, as their daily activities already provide enough stress on their muscles.

Keep in mind that muscle growth processes can vary among individuals, so staying consistent and seeking guidance from fitness experts is crucial for long term growth.

Section 3: Diet

A balanced diet plays a vital role in supporting muscle development and overall health. Our diet provides energy and nutrients for every bodily function, including muscle growth. We can divide our diet into two categories: macronutrients and micronutrients.

Macronutrients, including carbohydrates, fats, and proteins, are essential energy sources for our bodies. Carbohydrates provide short to medium-range energy and make up majority of your daily caloric intake, while fats supply long-range energy. Protein, on the other hand, aids muscle recovery and growth but does not supply energy when the body is adequetly fed.

For optimal muscle development, consume approximately 3.0-5.0 grams of carbohydrates per kilogram of body weight, prioritize unsaturated fats, and ensure a daily protein intake of 0.8-1.2 grams per kilogram of body weight.

*This is a general recommendation and does not include athletes or people with specific dietary needs/restrictions. Consult a medical professional before making any drastic changes to your diet.

Micronutrients, such as vitamins and minerals, are also crucial for overall health and proper bodily functions. They provide essential components for energy production, immune function, and bone health. A balanced diet with a variety of fruits, vegetables, and whole foods will ensure adequate micronutrient intake.

For a more detailed look at macronutrients and micronutrients, caloric intake requirements, hydration and more the International Sports Science Association (ISSA) is a great resource that offers many credible articles on the subject.

As an overview I recommend: "Sports Nutrition 101: The Need-To-Know for Personal Trainers"

And to better understand the importance of Micronutrients check out "Micronutrients: Types, Functions, Benefits and More". By Lizzie Streit, on healthline.com

Section 4: Sleep

Sleep is a frequently overlooked yet critical factor for muscle building. Aim for 7-9 hours of quality sleep each night to support muscle recovery and development.

This gives the body enough time to enter REM (Rapid Eye Movement), the deepest part of sleep where our brains are most active but our muscles can relax.

During sleep, our bodies release growth hormone (GH), which is essential for muscle growth. Additionally, sleep increases insulin levels, transporting amino acids (proteins) to cells and aiding muscle protein synthesis.

Similar to the above content there isn't a perfect amount of sleep for everyone, depeding on our activity level, age, and even genetic make up all influence your perfect amount of sleep.

For more information and some tips on better sleep the artile "6 Ways To Get Better Sleep For Muscle Recovery" by Fitness19 is worth checking out.

Conclusion

Building muscle doesn't require complex strategies, but it does require consistency and adherence to the basics. With the right plan and a willingness to learn, you can achieve your muscle-building goals. Embrace the journey, stay committed, and establish good habits, as they will pay off in the long run. Remember, every step forward counts, and progress will come with dedication and determination.

Refrences

6 ways to get better sleep for muscle recovery. (2021, August 24). Fit19.com. https://www.fit19.com/blog/6-ways-to-get-better-sleep-for-muscle-recovery

Leyva, J. (2013, September 17). How do muscles grow? The science of muscle growth. BuiltLean. https://www.builtlean.com/muscles-grow/

Sports nutrition 101: The need-to-know for personal trainers. (n.d.). Issaonline.com. Retrieved December 29, 2022, from https://www.issaonline.com/blog/post/sports-nutrition-101-the-need-to-know-for-personal-trainers