Building muscle is a big part of the fitness journey for most people. Whether you are new to the gym or a seasoned lifter, there are always new and effective ways to push your muscle growth further. In this guide, we break down everything you need to know about building muscle mass, from nutrition and supplements to training and recovery.
Everything You Need to Know About Building Muscle
Building muscle, also known as hypertrophy, is the process by which the size of your muscles increases. This happens when muscle fibres are damaged during strength training. Your body responds by repairing or replacing these fibres, which leads to an increase in muscle mass and size, provided a new training stimulus follows at the right time.
The Importance of Nutrition for Building Muscle
Nutrition plays a crucial role in building muscle. A diet rich in protein, carbohydrates and healthy fats can give your body the energy and nutrients it needs to support muscle growth. Below, we break down how each macronutrient contributes to the process.
Protein
Protein is essential for building muscle. Your muscles are largely made up of protein. When you train, you create microscopic tears in your muscle fibres. Protein from your diet supplies the amino acids your body uses to repair these tears and make your muscles stronger and bigger, a process known as protein synthesis. Beyond supporting muscle growth, protein also plays an important role in recovery after training, since intense workouts can lead to muscle soreness and fatigue. Protein contributes to the growth, maintenance and recovery of muscle mass.
Carbohydrates
While protein often gets the spotlight when it comes to building muscle, the role of carbohydrates should not be underestimated. Carbohydrates are an important part of a balanced diet, especially for people doing intense strength training. Carbohydrates are your body's primary energy source, and when you train hard, they are what give your body the energy to lift heavy and push out those extra reps.
Fats
Fats help with the absorption of fat-soluble vitamins such as A, D, E and K. These vitamins offer a range of health benefits, including supporting bone health and the immune system, both of which can be crucial for keeping your body in top shape.
>> Want to learn more about protein, carbs and fats? We go deeper in another blog: What Are Calories, Macros and Micros?
The Best Muscle-Building Supplements
Building muscle is an intensive process that requires not just a solid training schedule, but also the right nutrients to support your body and help it recover and grow. While a balanced diet is essential, supplements can be a handy addition to make sure you're getting all the nutrients you need. Here are some of the best muscle-building supplements.
Protein Powder
Protein contributes to muscle growth and recovery, and protein powders are an easy and convenient way to increase your protein intake. Whey protein is one of the most popular protein supplements, thanks to its high amino acid content and fast absorption.
Top 3 protein powders from Body&Fit:
- Whey Perfection contains 22 grams of protein per shake, for just 100 to 105 kcal. The shake is also low in sugar and fat.
- Isolate Perfection contains 22 to 24 grams of protein per shake. The only protein source we use is 100% whey protein isolate, which is very pure and therefore low in sugar and fat.
- Smart Protein contains 18 grams of protein per shake, no added sugars* and only 90 kcal.
*This product contains naturally occurring sugars
Creatine
Creatine is a supplement that has been used by athletes and bodybuilders for decades. It increases physical performance in successive bursts of short-term, high intensity exercise.
Looking to buy creatine? 5 favourite creatine supplements from Body&Fit:
BCAAs
BCAAs, or Branched-Chain Amino Acids, are essential building blocks for your body. They consist of three key amino acids: leucine, isoleucine and valine. Your body cannot produce these amino acids on its own, so you need to get them through food and/or supplements.
Top 4 BCAA products from Body&Fit:
Keep in mind that building muscle does not happen through supplements alone. Supplements are meant to complement a healthy diet and a consistent training programme. It is always a good idea to speak with a nutritionist before adding new supplements to your routine.
Building Muscle Through Training
If you want to build muscle, progressive overload is key. Progressive overload is a technique where you gradually increase the amount of weight you lift, so your muscles keep adapting and growing. There are several ways to apply it:
- Increasing weight: Increasing the weight you lift is one of the most common ways to apply progressive overload. As you get stronger, you can add more weight to your exercises to keep challenging your muscles.
- Increasing reps: If you keep using the same weight, you can achieve progressive overload by increasing the number of reps. By doing more repetitions, you increase the total workload and challenge your muscles in a different way.
- Increasing training frequency: Besides increasing weight and reps, you can achieve progressive overload by training more often. Adding more training days or working the same muscle groups more frequently gives your muscles more stimulus to grow stronger.
- Varying your exercises: Regularly adding new exercises to your routine challenges your muscles in different ways. This helps prevent plateaus and keeps progressive overload going.
The most important aspect of progressive overload is that it needs to happen gradually. You need to give your body time to adapt to a new training load before increasing it further. Moving too fast or taking on too much too soon can lead to overtraining or injury.
By consistently applying progressive overload in your strength training, you encourage your muscles to adapt and grow stronger. This principle applies to beginners and experienced athletes alike, and it supports long-term, consistent results in strength training.
The Role of Rest and Recovery in Building Muscle
Rest and recovery play a crucial role in building muscle. While training provides the stimulus for muscle growth, the actual growth happens during the recovery phase. Here are some key aspects of rest and recovery to keep in mind:
Muscle Recovery
During intense strength training, small tears form in your muscle fibres. Rest periods allow your body to repair these tears and make the muscle fibres stronger and thicker. It is important to allow enough time between training sessions for this recovery process to take place.
Sleep
Quality sleep is essential for muscle recovery and growth. During sleep, your body produces growth hormones that support muscle repair and building. Try to aim for 7 to 9 hours of sleep per night to make the most of your body's restorative power.
> Want to learn more about sleep? Read our blog: How to sleep better - what to do and what to avoid.
Active Recovery
Besides rest and sleep, active recovery can also be beneficial. Light forms of movement, such as walking or cycling, can improve blood circulation and help flush out waste products that build up during training. Techniques such as stretching, using a foam roller or massage can also help you relax and reduce muscle soreness.
Neglecting rest and recovery can lead to overtraining, reduced performance and a higher risk of injury. It is important to give your body time to recover between training sessions and to build rest days into your schedule.
How to Build a Good Training Schedule
A good training schedule can be the difference between progress and standing still. A well-designed schedule takes your fitness goals, availability and personal preferences into account. Here are some steps to help you build an effective training schedule for building muscle:
- Set your goals. The first thing to do is decide on your goals. Do you want to build muscle, get stronger, or both? Your goals will form the basis of your training schedule.
- Choose the right exercises. For building muscle, compound exercises that work multiple muscle groups at once are often the most effective. Think of exercises like squats, deadlifts, bench press and pull-ups.
- Determine your frequency and volume. Deciding how many days a week you train and how many sets and reps you do for each exercise is crucial. A general guideline for building muscle is training 3 to 5 days a week, with 3 to 6 sets of 6 to 12 reps per exercise.
- Make sure you get enough rest. Rest is just as important as training when it comes to building muscle. Make sure your training schedule includes enough rest days to allow your muscles to recover and grow.
- Stay flexible. Remember that a training schedule is not set in stone. It is important to adjust your schedule as you progress or if you find that certain exercises are not working the way you had hoped.
Building a good training schedule can take some time, but the effort is well worth it. A well-designed schedule can help you stay structured and focused, ultimately leading to better results on your muscle-building journey.
FAQ: Building Muscle
How quickly can I build muscle?
Building muscle is a slow and gradual process. On average, a beginner can build 0.5 to 1 kg of muscle mass per month, while this rate will be lower for a more experienced lifter.
Can you build muscle and lose fat at the same time?
A common question in the fitness world is whether it's possible to build muscle and lose fat at the same time. The answer is yes, it's possible, but it requires a careful approach and is often more difficult than focusing on one goal at a time.
What are good exercises for building muscle?
There are several exercises that can be effective for building muscle. It's important to include a combination of compound exercises (such as squats, deadlifts, bench press and pull-ups) and isolation exercises (such as bicep curls and leg extensions) in your training programme to target multiple muscle groups.
How much protein do I need per day to build muscle?
This varies depending on factors like body weight, training intensity and your goals. A varied diet with plenty of protein sources, topped up with a protein powder where needed, will help you get there. A nutritionist can give you personalised advice.
Is creatine safe to use?
Creatine is one of the most researched sports supplements and has been used by athletes for decades. Always follow the recommended dose on the packaging and speak to a healthcare professional if you are unsure.
Hopefully, after reading this guide, you know everything you need to about building muscle. Got more questions about nutrition, training or rest? Reach out to our nutritionists via chat or follow us for daily inspiration on Instagram. Check out our nutrition advice, recipes and workouts blogs for more tips. We're always here to help you reach your goals.
