Hi there, do you want to build your muscle tag? If yes, then welcome to the Wellhealth How to Build Muscle Tag article. In this comprehensive guide, We’ll guide you to explore the nuts and bolts of how you can build muscle with accuracy and proper technique. As a fitness expert, we’ve guided numerous health-concerned aspirants throughout the years.
Well, we are masters at gaining weight before getting an inkling of the reason behind it. We do not have any idea how to channel that force healthily. What about gaining some lean muscle mass? Sounds easy, right? But sadly, it’s not.
Having a body like ‘Goku’ (an anime character of Dragon Ball Z) can be bent over backward type task. It requires a sound, balanced diet, organized training, plenty of rest, and many more unavoidable factors. It’s not that easy; you eat lots of healthy foods, lift weights at the gym and gain muscle.
However, with proper and systematic technique, you can fulfill your dream and accomplish your muscle growth goal. Stick with us to explore the techniques and all the important aspects you must know to build muscle.
Types of Muscle Tissue
Before grabbing your gym bag, there is some fundamental information you must know. To build your muscles, you must know the science behind it, which will help you to understand the techniques.
Muscles are an important element of our body. And it is vital to build and maintain muscle tissue throughout our lifespan. There are three types of muscle tissues. They are:
These are voluntary muscles that are attached to the bones of the body. They work as levers, and they contract and relax to bring about the movement of the limbs. These striped-looking muscles only contract when you want. These muscles are seen on the faces. And with these muscles, we make facial expressions.
These are the involuntary muscles that are controlled by the nervous system of the body. We cannot move these muscles as we like. These non-striped tissues contract without our conscious thoughts. These smooth muscles are located in our body’s internal organs, such as the stomach and intestine. They contract themselves to move food.
This muscle is found only in our hearts. It has special parts called intercalated discs that let the muscles contract together without us thinking about it. These discs help nerve signals move fast and in the right order through the muscle cells. This muscle helps the heart beat in a steady rhythm.
The Benefits of Building Muscle
We all know a healthy mind lives in a healthy body. Being healthy and fit simply means taking good care of the body. A healthy lifestyle is much more important for fitness, while it increases the ability to prevent diseases and protect our body from the intake of harmful substances. Doing regular exercise, nurturing appropriate food habits, and having plenty of sound sleep are examples of a healthy lifestyle. However, being fit enables you to carry out your daily activities more energetically and cheerfully.
In our body, many functions rely on our muscular contractions. Having strong muscles is more important for being fit and attractive. Maintaining muscle mass and keeping it strong is crucial. Regular exercise, maintaining a healthy balanced diet, and many other aspects can help you to build muscle. They come with numerous benefits. Let’s understand them deeply.
Helps in Cardiac Muscle
Our heart is mostly made of cardiac muscle tissue, and the layer is called the myocardium. Having a healthy heart is very important for our body. By taking proper health measures, our heart can contract, squeeze and deliver blood properly around our body. This crucial organ supplies oxygen-rich blood and nutrients for the functionality of other organs. So, the importance of exercising and maintaining a healthy diet for the improvement of muscle has a crucial impact on our cardiac muscle, too.
Helps in Smooth Muscle
The stomach and intestines in our body are made of smooth muscle tissue. The contraction of smooth muscles runs the operation of propelling the food we take. With proper exercise, you can strengthen this muscle so that it can work more perfectly. Remember, when every organ works properly, maintaining a healthy and fit life will be much easier. However, sometime while doing muscle exercise, you might feel some muscle aches which you can easily recover with Trigger Point Rocker; which is an incredible device, to relieve your muscle pain in just 10 minutes or less.
Helps in Skeletal Muscle
Skeletal mass is crucial to our body as it not only allows us to move the body but also protects the joints. Keeping this muscle strong makes your appearance more structured. With time, our body loses lean muscle, which is a type of tissue that does not contain any extra fat or any kind of connective tissue. Keeping our muscles strong can reduce the loosing of lean tissue in our body.
On the other hand, weak muscles are the cause of various diseases in our bodies. Such as back pain, joint pain, poor body posture, and poor immunity are the results of weak muscles. Therefore, strengthening muscles can increase your overall endurance and fitness level and reduce the development of musculoskeletal disorders.
Other than these muscle benefits building muscle has other benefits also. They are:
- Reduce the risk of injury. Strong muscles handle the correct posture and balance.
- With proper muscle-building exercise, you can reduce the risk of chronic disease.
- You can get overall improved health and a strong mind.
- You will look more lean and toned.
- The digestive system will get stronger.
Strong muscles are equivalent to more strength, resulting in more strong bones and joints. By working out to build muscle, you can build more lean muscles, which are vital to staying active and maintaining a healthy weight. Our muscles store key nutrients, including glycogen. And having more muscle means you can process more dietary carbs. To understand the basics of muscle growth, keep reading the article.
Understanding Muscle Growth And How It Works
The fundamentals of the progression of muscle growth are the continuous stress on the muscles. The stress process of putting pressure on muscles is the major key component for muscle growth. Because it disrupts homeostasis within your body, this disruption causes three main mechanisms that stimulate muscle growth. The mechanisms are broken down below.
Cause Muscle Tension
To build muscle growth, you have to put a load of stress on your muscles. Doing it in a systematic way can bring better results. So the question is, how do we do this? Well, one of the feasible ways is to lift heavier weights slowly. This will create muscle tension and cause changes in the state of the muscle, which activates mTOR and satellite cells for the growth factors.
You’ll feel a temporary lasting sore or pain after a workout, which is caused by localized muscle damage. This local muscle damage is important because it releases inflammatory molecules and immune system cells that activate satellite cells to take the recovery action. Usually, this soreness or pain is alleviated over time by other muscular factors.
Metabolic stress creates cell swelling near the muscle, which helps to grow muscle without increasing the size of the muscle cells. Due to those swelling cells, you feel the burn while exercising. This soreness happens because of the addition of muscle glycogen, which helps to swell the muscle and grow the connective tissues. This type of growth is known as sarcoplasmic hypertrophy. In this way, people can get a larger appearance without increases in strength.
Other than these mechanisms, hormones also affect muscle growth. Let’s understand.
How Hormones Affect Muscle Growth?
People often link testosterone with muscle building because it helps create more proteins in muscles and repairs them faster. Even though most of our testosterone isn’t available for use, weight training can release more of it and make our muscle cells better at using it. Testosterone also helps increase growth signals in damaged muscle areas.
IGF(Insulin Growth Factor)-1, on the other hand, boosts muscle growth by helping with protein creation, using glucose efficiently, and taking in the necessary building blocks into our muscles. It also activates special cells, called satellite cells, that help muscles grow.
Muscles Need Rest to Grow
Your muscles need enough rest to respond properly. If you don’t get enough rest or eat nutritious food, you can harm your body rather than help muscle growth. Muscle response to workouts lasts for 1-2 days, so what you eat during this time is crucial for muscle development. However, muscle growth is limited by factors like gender, age, and genetics. For example, men, because of higher testosterone levels, can generally build larger muscles than women. So, after workouts, don’t forget to get at least 8 hours of sound sleep.
To grow muscles, you need to challenge them more than before. Lifting heavier weights or practising various exercises can stress your muscles. After working out, resting and eating are key to muscle healing and growth.
Well Health: How To Build Muscle: A Complete Guide
So far, you’ve understood the key mechanisms and factors of building muscle. In this “Wellhealth how to build muscle tag” article, we’ve broken down all the important factors that you should know before accomplishing your muscle-building goal. Before going for the practicality, it’s critical to know the underlying science.
The muscle building process is also known as hypertrophy, which is the process of enlarging individual muscle fibers. There are two types of hypertrophy, namely, Myofibrillar Hypertrophy and Sarcoplasmic Hypertrophy. Both of them are necessary for muscle growth. A well-designed training can trigger both aspects and accomplish the muscle-building process accurately. Let’s take a look at the processes.
For muscle building first and foremost task that you should undergo is proper training. There are a bunch of training methods. They are:
1. Resistant Training
To challenge your muscles at first, you must take this resistant training. This training involves some resistance exercises such as weightlifting, bodyweight services, or resistance bands. Include squats, deadlifts, bench presses, and overhead presses in your workout routine.
2. Progressive Overload
In order to maintain the persistence of your muscle stress, you need to increase the resistance or intensity level of your workouts. Your muscles will adapt to a certain level of stress from time to time. You need to increase the weight and repeat the workouts to keep the growth stimulants active. Step-by-step increments on adding weight or the difficulty level of your exercises will prompt development in your muscles.
3. Training Frequency
Maintaining the frequency and volume of your workouts is crucial. We suggest you exercise each muscle group 2-3 times a week. It would be much better if you do 3-5 sets of 8-12 reps in each session is a good rule of thumb.
4. Take Plenty of Rest
Your muscles grow during the repairing period. Take a sound sleep after the workout to allow your muscles to recover and grow. Don’t overtrain yourself, which can lead to injuries. Always try to have 7-9 hours of sleep every night.
Working out only can’t make your body fit and strong. You have to take enough nutrition to allow your body to foster the muscle-building process. Here’s a nutrition guide you can follow:
1. Caloric Surplus
Consume more calories than your body burns. Doing so you can get extra energy which is required for your muscle growth. However, don’t overtake it as it may grow unwanted fat again.
Protein is essential for muscle repair and growth. You should target 1.2 to 2.2 grams of protein for every kilogram you weigh. Good protein sources are lean meat, chicken, fish, dairy, beans, and plant foods like tofu and tempeh.
Carbs give you energy for exercise and help save protein for muscle building. You should eat plenty of complex carbs like whole grains, fruits, and veggies.
4. Stay Hydrated
Drink enough water for muscle health and growth. Lack of hydration can weaken muscles. Try to drink fluids all day and consider drinks with electrolytes during tough workouts and make sure you are drinking pure water. To ensure you are drinking pure water, you can keep GOpure Pod with you, which is small thumb-sized device that purify water in a few seconds.
Supplements work as a booster of the nutrients we take. We have some insights regarding supplements you should take, including
1. Protein Supplements
The food containing protein we take alone is not enough to meet the protein requirements for muscle building. So taking protein shakes or powder can be a feasible way to increase protein intake.
Creatine is a proven supplement that boosts strength and muscle size. It’s good for energy during short, intense activities like lifting weights.
3. Vitamins and Minerals
It’s important to get all the vitamins and minerals you need for overall health and muscle performance. Eat a balanced diet, and consider supplements if you’re missing out on certain nutrients.
Take Enough Rest
In order to stay focused and fit for the workouts you should give your body some rest to recover. See our recommendations.
1. Sleep tight
Good sleep is vital for muscle repair and growth. The body releases a muscle-helping hormone during deep sleep. So, for better muscle results, ensure you get quality sleep. Your rest will set you for the next day as well. However, if you have sleeping disorder, you can use Chill Pill. The device works through a breakthrough method which is known as Electrotherapy Stimulation which provides a soft electronic pulse from your hand to your brain that makes your nervous system relax and help you sleep faster.
Adding stretching and movement exercises to your routine can reduce injury risks and keep you flexible. This helps in doing exercises correctly, which is better for muscle growth.
On days off, doing easy activities like walking or swimming can help speed up recovery. It's called active recovery, and it can lessen muscle pain and boost your overall health.
These are the most important aspects you should follow to gain healthy muscle and a healthy body. Here are some additional tips for building muscle.
- Muscle building is not an overnight process. You have to be consistent enough with your training.
- We recommend you work out with a professional to avoid the wrong form and technique of workout and to avoid injuries.
- Keep track of your progress stay motivated and identify areas of improvement.
- Bring variations in your workout routines to avoid adaptation and plateaus.
- Set realistic goals that you think are achievable. Reward yourself after accomplishing every target.
- Always stay hydrated. Drink enough water.
- Don’t engage in overtraining. Overtraining will drain your productivity.
- Before exercise warm up yourself properly. And cool down after the workout.
- Above all pay attention to your body. See whether new exercises are adaptable or not. Do not stretch too much.
Muscle building is a long-term and demanding process. You should stay motivated to your targets. There are some common myths about muscle building that you must know.
What Are The Common Muscle-Building Myths?
“Ill news runs fast”, the proverb is related to muscle-building myths. There are many illogical misconceptions and myths involved. We’ve exposed some myths below.
- You probably heard that you should lift heavy weights to build muscle. Lifting heavy machines isn't the only way to build muscle. Using lighter weights with more reps can also help muscles grow. The important thing is to keep challenging your muscles, no matter the weight.
- Another hilarious statement is that if you stop working out, your muscles can turn into fat. The idea that muscle turns into fat when you stop exercising is a myth. Muscle and fat are separate tissues. If you stop working out and change your diet, you might lose muscle and gain fat, but they don't convert into each other.
- Taking a lot of protein can build muscle quickly, which is another common misconception. While protein is important for building muscle, eating too much won't automatically mean more muscle growth. There's a limit to how much protein our body can use for this purpose. Any extra might just become energy or even fat.
- Supplements are the magic solution, which is another widely cultivated myth. Supplements can assist in muscle building, but they're not a magic solution. A balanced diet and a good workout routine are foundational. Natural foods offer important nutrients that supplements can't fully replace.
- More training can build muscle more quickly, which is also the biggest myth. Training too much can be harmful to muscle growth. Taking time to rest and recover is as important as the workout itself.
- Muscle building is only for young people, which is another misconception. No matter your age, you can still build muscle. Even though older people might have some added challenges, with the right workouts and food, they can gain strength and muscle.
Do not waste your time by listening to these myths. They are not true, rather than detrimental for the health-conscious aspirants.
Common Mistakes To Avoid When Trying To Build Muscle
We’ve seen lots of people quit their workout very soon because of frustration. They hit a plateau when they start to lose some weight. Some mistakes while muscle-building lead to frustration. Here are some common mistakes you should avoid.
1. Lack of Plan
If you want to build muscle you should have a sound plan and a clear motive. A well-designed plan can lead to more success. Though making a plan isn’t easy, you can seek professional help for it. Besides, you can take note of everything you’ve done or are planning to do.
2. Improper Nutrition
Eating junk food and building muscle are totally opposite to each other. Instead, take some nutritious food that can help build your muscles. Consuming excessive fat like tons of sodium, saturated fat, and processed sugar will ruin your efforts. Make sure the diet you maintain is made delicious. Without a tasty diet, nothing can stand out.
3. Staying Dehydrated
Give proper attention to your hydration. You can lose two liters of internal water through sweat while engaging in hard exercise. Dehydration creates a negative impact on your entire body. You can get injured during a workout.
4. Lack of Sleep
Sleep is as important as working out. While you’re sleeping your muscle grows and lowers your testosterone level. Lack of sleep will lead to fat gain and muscle loss and break the routine. So sleeping for 7-9 hours daily is paramount.
Don’t ever think by exercising more you can build muscle more quickly. You may have seen lots of famous athletes and bodybuilders pushed too hard. But they do that with the help of proper professional help and monitoring. Don’t get motivated by that, always remember, “Slow and steady wins the race”.
6. Lifting Weights Too Fast
This is the most common mistake every newbie makes while working out. Lifting weights is not a race. Take it easy and slow, otherwise, you’ll get injured. Lifting is a slow process, let your muscles adapt to the weight.
7. Going Alone
Going to the gym alone is not a good idea. No, there’s no ghost or danger. We mean to say that in the gym you may have to handle some equipment. So, getting professional help will be a good choice. Besides, having friends with the same purpose can keep you motivated.
Avoid these mistakes if you want to have a healthy and good-looking body. To reap the best possible rewards you should maintain good practices. Keep reading this Wellhealth how to build muscle tag article to unfold the story of how you can maintain your gained muscles.
How To Maintain Gained Muscles?
Our body’s natural muscle is based on genes, hormones, and age. You can build more muscle with exercise and eat more calories than you burn. But, if you stop working out or eat less, you can lose that muscle over time. As we get older, we naturally lose some muscle, but keeping it up is important for staying active in later years. Here are some steps you should take to maintain your gained muscles.
Workout with Weights
The importance of working out is beyond description. Starting in our 30s, we begin to lose muscle, and this becomes more noticeable after 40, with up to a 50% decrease by age 80. This muscle loss, called sarcopenia, is influenced by genetics, lifestyle, a drop in sex hormones, and reduced activity in older age. To combat this, stay active and do weight training for all main muscle areas 2-3 times a week, taking breaks in between.
Focus on Protein
Eating right and getting enough protein can help keep muscle as you get older. Aim for at least 0.8 grams of protein per kilogram of your body weight every day, but up to 1.2 grams is better for older people trying to keep their muscles. Protein helps build and repair muscle, and research shows that a high protein intake is crucial for maintaining muscle, especially as you age or eat fewer calories than usual.
Take enough Calories
To maintain the gained muscle, avoiding enough food and drink intake is not a good idea. For the enforcement of a balanced body weight, you should keep track of your day-to-day lifestyle, including physical activity. However, taking sufficient protein is essential, so is to consume enough calories too. In order to maintain gained muscle, take carbohydrates, which provide anabolic stimulus to your body; if you’re more active or an athlete, you must meet the demand for calories more than normal people.
Training to Support Muscle
Training is vital for the muscles. Though there are various types of training, not all of them support your gained muscle, like cardiovascular exercise or too much endurance exercise. In this case, resistance training or cardio exercise can improve your ability and maintain your muscle mass. Focus on hypertrophy style training as it helps in building muscle mass. We recommend you lift weights three or more times a week and train your body parts at least twice a week.
Relax and Sleep Well
As you already know, your body rebuilds itself while you’re sleeping. Testosterone and human growth hormones rebuild and repair your body if you get enough sound sleep. With sleeping, relaxation is important too. Emotional stress disperses catabolic stress hormones, which dissipate your muscles without you knowing about it.
These are the crucial factors that help you to maintain your gained muscle. Muscle gaining is a demanding process, and so is the maintenance. With proper care, all your hard work can be ruined. In this ‘Wellhealth how to build muscle tag’ article, we’ve tried to provide you with the best knowledge that can foster your muscle-building journey with accuracy and success.
A few Words from Wellhealth
There is a proverb that goes, “Health is wealth”. Sound health is important for all human beings. Apart from that, it’s always appreciated when a person is focusing more than a fit body. In this Wellhealth how to build muscle tag article, we explained a comprehensive guideline on how you can get a good-looking muscle mass with proper techniques.
Taking care of a healthy diet and practising proper physical training is important for muscle mass. There are many ways to take care of your muscle mass, including the consumption of protein calories, taking care of your mind, and having proper sleep. Overall, knowing the fundamentals of bodybuilding and maintenance of muscle tag is crucial, which is the order of the day.