Building muscle is why most of us constantly return to the gym. It's the beacon of light that continues to drive our effort-driven workouts that many consider us crazy for, but how do we build muscle effectively? That's the question that trips up so many lifters.
The physical act of Gainer is easier said than done because in order to build muscle we need to have multiple variables aligned both in regard to our training and nutrition.
A great starting point for everyone on the quest of adding mass to their frame is to first define what muscle building actually is. The act of muscle building, or purposely causing muscle to grow through resistance training, is often referred to as muscle hypertrophy.
Muscle hypertrophy is the adaptation our muscles experience from continual exposure to progressively overloaded forms of resistance training, which then results in an increase in our muscle fiber size, both in diameter and length. Essentially, muscle hypertrophy is the process through which our muscles get physically larger through the act of strategically consistent and harder workouts.
Remember, effort is one of the most definitive drivers of muscle gain over time.
If you note the definition above, progressive overload was mentioned as being needed for adding mass and muscle to your frame. Progressive overload entails creating some form of increased, strategic effort based on the style of training you're doing.
This is why it's incredibly important to have a plan in place and build a framework for your training and nutritional habits that coincide with your goals. "Workouts without a plan just won't get you to the goals you want," says MH fitness director Ebenezer Samuel, C.S.C.S. "You need a strategy."
Note, your muscle building strategy doesn't need to be so rigid that it leaves no room for fun. In fact, you can still eat meals you enjoy, and you don't need to spend hours in the gym, as long as when you're training and fueling yourself strategically a majority of the time. The goal is to create a muscle building plan that is realistic for your goals and needs.
The tips below will help you—whether you're a beginner or somebody who's hit a frustrating training plateau—build muscle with a strategic and realistic means.
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