Muscle mass is one of the key predictors of health and performance. Muscle mass optimised for our activity of choice will help us achieve our best. Sustaining muscle mass as we age helps maintain our metabolic health, regulates our hormones, and ensures our quality of life. There is a plethora of information on the internet for how to optimise muscle gain, but in reality the key principles are quite simple.
Lift Weights
Our muscles adapt to mechanical and metabolic stress. Mechanical stress is the tension and strain applied to the muscle tissue when we lift weights. The heavier the weight and the larger the range of motion, the more amount of mechanical stress we can achieve.
Metabolic stress is achieved by fatiguing our muscles. The cells within the muscles which produce energy for the muscle to contract also produce chemical changes in the muscle as that energy is burned.
To elicit the appropriate amount of mechanical and chemical stress on a muscle to optimise growth, the recommended levels of exercise are;
8-10 sets of between 8-15 repetitions, per week, per muscle group at an intensity of at least 8/10 per set.
For example a weekly program to produce muscle growth in the triceps could be,
3 sets x 10 reps - Overhead tricep extensions
3 x 10 - Skull Crushers
3 x 10 - Dumbbell Pull Overs
Hormones
There are two main hormones responsible for muscle growth, Testosterone and Growth Hormone. All people have both hormones present in their body, however the levels of each are what matters when it comes to muscle growth. Testosterone is produced in large quantities in the testicles and smaller quantities in the ovaries whereas growth hormone is produced in the pituitary gland in the brain. Our hormones are complex and can be influenced by a number of factors including stress, age, sex, exercise level, diet, sleep and genetics. In the real of things which are most easily controlled, high intensity resistance training, a nutritious diet with adequate protein and calories, and plenty of sleep are most likely to optimise our hormones for muscle growth.
Diet
In order for our muscles to grow, they need the building blocks to create new muscle fibres. These come through our dietary protein in the form of amino acids. A diet with a high variety of lean protein, particularly from animal sources will optimise the availability of amino acids to build new mucles fibres.
Along with have enough protein, building muscle requires energy so it is critical that you have enough calories in your diet to fuel the process. Healthy fats, from fish, nuts and veggies as well as plenty of carbohydrates will allow your body to begin the muscle building.
These 3 factors are the basics of muscle growth and are the foundation from which you should start. If you need any help or guidance with your lifestyle and exercise program. Please reach out to us for some help.
Tim Douge AEP
Exercise Physiologist, Director
Studio 99
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