I’d like to build muscle, where best to start?
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To start building muscle effectively, here are some key points based on knowledge from the :
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Optimal Training Structure: Aim for around 60 minutes of exercise, which yields optimal health benefits 1. Combine endurance and resistance training, with a 3:2 ratio (three workouts on endurance and two on resistance in a week, or vice versa after a period) to improve overall health 1.
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Muscle Engagement: When training a specific muscle, such as your glutes, focus on contracting the muscle during exercises, feeling a pump afterward, and noticing some soreness the following day. These indicators suggest effective muscle engagement and potential growth 2.
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Resistance Training: Use weights that are 30% to 80% of your one-rep maximum and perform sets to failure or near failure to maximize muscle hypertrophy and strength gains 3.
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Mind-Muscle Connection: Develop a strong mind-muscle connection to better activate and stimulate muscle growth. Gripping weights tightly and focusing on contraction can help you engage the weaker side or less responsive muscles 4.
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Training Principles: Consider the three by five protocol, which involves doing three to five exercises per workout, for three to five sets per exercise, with three to five repetitions per set, and resting for three to five minutes between sets 5. Focus on heavy, compound movements for larger muscle groups 5.
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Consistency Over Variation: Consistency in exercising is key. While variety in exercises can be beneficial, it's more important to revisit the same exercises to achieve muscle growth 6.
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Training Frequency for Beginners: If you're starting out (untrained), you should aim to perform at least five sets per muscle group each week to maintain muscle, and potentially up to 15-20 sets per week as you progress 7.
Remember to listen to your body, stay consistent with your workouts, and ensure proper nutrition and rest to support muscle growth.
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