Increasing strength and especially gaining muscle mass continues and will continue to be one of the main objectives of gym users, with adequate training, food and rest being the three fundamental pillars to achieve this. In this article, we will go through 10 basic muscle building fundamentals that every gym user should know.
1. Intensity, Volume And Frequency
Manage these three fundamental variables of training. Before focusing on anything else, we must control the training variables and especially these three.
A. Intensity
Gradually increase the weight (mechanical tension). As reported by a recent systematic review and meta-analysis, strength gains are greater with protocols with high loads (greater than 60% RM).Regarding hypertrophy, in the range of six to twelve repetitions the maximum gains in muscle mass are probably given, but we can improve by training from one to 20 or more repetitions.
B. Volume
Volume will be key, we are increasingly interested in doing more work over time (example: adding more sets or some more exercise), always within a limit that we are able to tolerate.The current scientific evidence indicates a dose-response relationship between the amount of strength training and muscle growth. High volume protocols (ten or more sets per week per muscle group) produce significantly greater increases in muscle growth than low volumes (four or fewer sets per week per muscle group).
C. Frequency
Although volume is a very important variable, in trained subjects it seems that reducing volume a little and increasing training frequency is a very effective strategy. Current evidence indicates that training frequencies of two days per week promote hypertrophic results greater than once per week. In turn, there are studies in which subjects increase their muscle hypertrophy using frequencies of three or more days per week. What does seem clear is that the muscle protein synthesis response to strength training appears to be favoured with higher frequencies of exercise.
2. Periodization
Periodization is the methodical structuring of training variables (intensity, volume, frequency, and rest) across time to maximize performance gains while limiting overtraining or performance decline.
Periodization has been shown to improve training responses in a range of groups with distinct effective periodization approaches to muscle strength growth. According to a recent comprehensive review and meta-analysis, there are no discernible differences in the effectiveness of linear versus wave periodization on upper or lower body strength.A key characteristic of linear periodization is high volume and low intensity at the beginning with gradual increases in intensity and decrease in volume within and between training periods.
3. Basic Multi-joint Exercises And Complementation With Others
We should focus on performing basic multi-joint exercises (squats, deadlifts, chin-ups, etc.) to increase our strength and the size of our muscles. We shall use single-joint exercises especially, to strengthen the lumbar extensor muscles and to correct possible imbalances, since they can be a complement to develop symmetrical and balanced muscles.
There is regional hypertrophy of different parts of the same muscle. We must use basic exercises (chin- ups, rows, squats, deadlifts, bench press, etc.) because they are the pillars of our training but we can use other complementary exercises to give that final detail and work the muscle from different angles. As an advice, allocate 50-60% to basic work and the rest to accessory work. For instance, allocate a higher number of sets to basic work, since the greatest progression must be made in basic work.
4. Order Of Exercises
When properly prescribed with other important prescriptive variables (load, volume, rest period between sets and exercises, etc.), the order of exercises can influence the ultimate efficiency, safety, and efficacy of a strength training program.
Recent studies have shown that the order of the exercises could modify the results of the training although there is no alteration in the volume and intensity of the exercise, reporting that these changes in the order can result in different training adaptations.
Based on strength and hypertrophy, the results of the studies suggest that the exercises are sorted based on the priority of importance, depending on the training goal of a program, regardless of whether it involves exercising at a large muscle group or little.
5. Recovery Between Sets
The duration of the recovery interval between sets is one of the most important factors in strength training and it is very difficult to establish general recommendations. The ideal duration of the recovery period has a very individual character, since it depends on many factors such as the subject’s level of training, age, physiological factors, etc.
Regarding strength gains, a systematic review published in 2017 has reported that strength improvement occurs even with short recovery periods (less than 60 seconds), but in strength-trained subjects, a recovery period of more than two minutes seems advisable to continue gaining strength.
Untrained people appear to benefit from a short rest period (60-120 seconds) to enhance strength gains.
6. Execution Speed
The speed of movement, which is dependent on both the magnitude of the load, and voluntary attempt to move the subject of that burden, is another variable that influences the consequent adaptations to strength training.If we want to obtain the greatest benefits of strength and hypertrophy, performing the concentric phase of the exercises at maximum intentional speed is absolutely essential, always with proper technique, of course. Whatever the load (lighter or heavier), our intention should be to move it at the maximum possible speed, always speaking of the concentric phase.
7. Not Reaching Muscle Failure
Another mistake that is still frequent. Occasionally you can reach muscle failure (periodically) but it is by no means a good strategy.
Avoiding reaching muscle failure in strength training will reduce part of the metabolic and hormonal stress that such training entails and will facilitate a better and faster recovery, in addition to that you will no longer improve your strength and your muscle mass gains by reaching muscle failure (more than proven). Always save some repetition, especially in basic exercises that involve many muscle groups.
That is, it is not a good option (I never would) reach muscle failure in exercises such as deadlifts, squats or military presses, due to the risk that it can imply. Periodize and do not constantly reach muscle failure, only occasionally and in more analytical exercises that do not involve risk. Failure to reach muscle failure in strength training will result in a stimulus for faster average rep speeds (and we have already seen that speed is very important), less deterioration in neuromuscular performance, faster recovery, and reduced of hormonal response and muscle damage.
8. Post Activation Potentiation
Post-activation potentiation is caused by a voluntary contraction, which is normally done at maximum or near maximum intensity, and has been demonstrated to increase peak force and the pace of force development during future contractions. Therefore, it consists of obtaining an increased contractile response as a result of a previous contractile activity.
Translating to a less theoretical language, it basically consists of looking for a very strong muscular contraction so that later in the effective series we can apply a greater force, that is, we can take much more advantage of our muscular strength.
That is, we use a heavy and short-term load to cause a subsequent enhancement of our muscle groups involved in the exercise and that this helps us to perform better in our training.
9. Concurrent Training: Beware Of Interference Effects
If you are one of those who performs strength training (to gain strength and / or hypertrophy) combined with resistance training in a single training program (concurrent training), you should know that the simultaneous development of both capacities can lead to interference in adaptations, especially strength adaptations, so it is necessary to consider and apply strategies that minimize the effects of concurrent strength and resistance training.
Some strategies to minimize these interference effects and achieve the best possible adaptations in both capacities are:
- Periodized training.
- Do not reach muscle failure.
- Distance your strength and resistance workouts targeting the same muscle groups.
- Resistance in the morning and strength in the afternoon is the best option.
- Muscle hypertrophy and high intensity resistance is a bad combination. Muscle hypertrophy and resistance of moderate intensity is a better option.
- Strength training immediately after a low intensity resistance session (for greater adaptation in resistance).
10. Do Not Get Into Cold Water After Training
Soaking in cold water reduces muscle blood flow at rest and after exercise. Because muscle protein synthesis is dependent on adequate blood supply, decreased muscle blood flow after cold water immersion can have important implications for muscle metabolism during recovery from exercise.
Cold water immersion has been proven to reduce long-term increases in muscle mass and strength, as well as to reduce activation of critical proteins and satellite cells in skeletal muscle for up to two days following strength exercise.