Tag: Muscle Building
How To Gain Muscle Fast: The 12 Most Effective & Proven Tips
Every individual on this planet would gladly embrace the opportunity to effortlessly achieve instant muscle gains. However, life isn’t so easy.
Most gyms have an individual who has been lifting for several months, if not years, but cannot seem to move the needle in the right direction. Also, most lifters cancel their gym cards without achieving their goal physique.
Although most exercisers want a muscular physique for its aesthetic benefits, there is more to it than meets the eye. Building a jacked physique improves your overall strength, functionality, and athletic performance. It also reduces your risk of falls, improves brain health, boosts self-confidence, and promotes a better quality of life. [1][2]
Many newbies think advanced lifters are hoarding secrets that unlock super gains, such as if you read a certain Bible verse just before starting a workout, you’ll be blessed with the physique of your dreams. This is one of the reasons why beginners are always asking for ‘tips’ and ‘tricks’ from much bigger and jacked dudes.
We are sorry to be the bearers of bad news, but this assumption is only partly true. Yes, only partly. There are bodybuilding secrets that only the elite know. However, it is about to change with this article. Also, if you are wondering, reading a Biblical verse before a workout doesn’t do much. (I’ve tried it.)
In this article, we go over the factors that influence muscle gain and the most effective tips to gain muscle mass fast. We also uncover how much time you must expect to wait before seeing noticeable changes and answer some of the most frequently asked questions about this subject. We have a lot to cover, so let’s get right into it.
Factors Influencing Muscle Gains
Several factors determine how quickly you can gain muscle mass. While some are under your control, others cannot be modified. However, it doesn’t mean you cannot gain muscle or speed up your bulking progress. Fine-tuning these factors can get you to your dream physique in a record time. Furthermore, the 12 tips for gaining muscle mass can be clubbed under these factors.
Genetics
Genetic factors play a crucial role in your transformation program. Your genetics determine your body composition, structure, height, weight, and how much muscle mass you will gain in a particular time.
Genetically superior lifters will gain muscle mass and strength faster than their counterparts. However, folks that were left behind in the genetic lottery shouldn’t hang their heads low. You can make the most of what you’ve got by following an effective diet and training regimen.
Related: Bad Chest Genetics and How To Build a Barrel Chest
Hormonal Balance
An individual’s hormonal balance can turn the tide of muscle and strength gains in his favor. Folks with a generous level of natural testosterone production are better positioned to make muscular and strength gains.
High natural test production is the reason the ladies do not gain as much muscle mass as the men. Most steroids are synthetic versions of testosterone that boost your T-levels and muscle-building potential.
Other hormones that influence muscle gain include growth hormone and insulin-like growth factor 1 (IGF-1). Notably, you must avoid tweaking your hormone levels using supplements or gear, as it can have long-term health implications.
Age
Building muscle becomes more difficult with age as your natural testosterone levels decline. The decline in the muscle-building potential for both genders starts to occur after 40.
Although gaining muscle mass will become more complex with age, you can hold onto your gains by working hard in the gym and following a balanced diet. Folks who engage in strength training usually hold onto their muscle mass longer than untrained elderlies.
Muscle Memory
Muscle memory is often overlooked while discussing the speed at which an individual can gain muscle mass. If you are a gym regular, you’ve encountered a person who seems to have undergone an astonishing transformation practically overnight. No, these folks don’t have a version of The Vita-Ray Chamber that Steve Rogers used to transform into Captain America in their basement. Muscle memory hit them like a lightning bolt.
Do some digging, and you’ll find that these folks had a decent physique back in the day and have just recently resumed training. It is much easier for a person to regain muscle mass than for a new lifter to build it. This is why you should never compete with anyone at your gym; you never know where they are coming from. Trying to keep up with them can lead to burning out or, even worse, an injury.
Experienced lifters will start seeing positive results within a couple of weeks after returning to their tried and tested diet and training program. In contrast, newbies should expect to spend 12-16 weeks adhering to a strict fitness routine before they achieve noticeable gains.
Related: Muscle Memory For Bodybuilding – How to Use It to Regain Lost Muscle
Training, Nutrition, and Recovery Program
This is a no-brainer. Your gains will depend on the effectiveness of your workout, diet, and recovery program. You cannot expect to build muscle mass while overlooking any of these areas.
Furthermore, you must be patient and consistent with your transformation journey to reap the fruits of your labor. Some people overlook their recovery to gain muscle fast; however, this can negatively affect their growth potential, lead to a muscle and strength plateau, and increase their risk of injury.
Lifestyle
Your lifestyle plays a significant role in determining how fast you can transform your body. Do you prefer the stairs over the lift? How often do you work out? Do you use a standing desk at work or sit on a chair for most of the day? And finally, do you prep your meals in advance or go out to your favorite fast food restaurant whenever you are starving? These factors will determine how quickly you shed body fat and build muscle.
12 Best Tips on How To Gain Muscle Fast
Spoiler alert: We do not have steroids on this list. All the tips mentioned in this article are WADA-approved (World Anti-Doping Agency) and will help you achieve a jacked and shredded physique while improving your overall health and well-being.
Without further ado, here are the 12 best tips for how to gain muscle fast:
Start with a Goal
Starting their transformation journey without a goal is the first mistake most people make. You must set SMART goals to speed up your results and get the best bang for your buck. SMART goals are:
S: Specific
M: Measurable
A: Attainable
R: Relevant
T: Time-Bound
For example, “build muscle mass” is not a SMART goal. Instead, your goal should be to “build 2 pounds of muscle mass in a month.”
Furthermore, your muscle-building goals will also change depending on your training style. Bodybuilders that train for hypertrophy can expect better muscle-building results than CrossFitters who juggle multiple things.
No, this is not a jab at CrossFitters. It is just that you should be aware of the results you can expect and the difference between different training styles.
Use a Personalized Training Program
Most lifters make the mistake of following a cookie-cutter training program. Not only does this return poor results, but it also wastes a lot of time, effort, energy, and money. Each individual is different and will react to different training programs uniquely.
Owing to a lack of knowledge, many folks with a lagging lower body end up following a training regimen designed for a lifter with a weak upper body. An ideal training program will bring up your lagging muscle groups and polish your strengths.
Furthermore, you must follow a balanced training regimen to speed up your muscle gains. Your workouts should have a balance of compound and isolation lifts. Compound movements will help build muscle mass and strength, whereas isolation exercises will improve your conditioning.
In contrast to the popular practice, you should not eliminate cardio training from your muscle-building training program. Cardio exercises will help lower your body fat, which will improve your muscle definition.
Related: Build Your Program: How to Design the Perfect Training Plan
Work With a Coach
Most people try to do everything on their own in their muscle-building program. Using an expert’s help can speed up your gains by significantly shortening your learning curve. A personal trainer will give you a personalized training program to suit your needs. Plus, he can help avoid injuries by showing you the correct exercise form.
Also, seeking the help of a registered nutritionist can help you lose body fat and build muscle mass. Getting your training and nutritionist to work together can skyrocket your results. Hiring a diet and training coach might cost you a little money upfront but will pay dividends in the long run.
Eat More Calories
Sticking to your regular diet after starting a training program can help with body recomposition. It can result in fat loss and toned muscles. However, you shouldn’t expect significant muscle gains while sticking to the same diet.
You must enter a calorie surplus to build muscle mass, meaning you must eat more calories in a day than you expend. Eating a surplus of 500-1,000 calories daily can result in gaining 1-2 pounds weekly. [3]
However, you must ensure that the additional calories come from nutrient-dense whole foods. Eating empty calories can have counterproductive results as it can lead to a gain in body fat.
Nail Your Nutrition
After determining your daily caloric intake, you must follow a suitable macronutrient (carbs, protein, and fat) split to optimize muscle gains. Follow a high-protein and high-carb diet to gain muscle fast.
Focus on splitting your protein intake into equal quantities throughout the day to boost your recovery and build muscle mass. Furthermore, consume a carb-rich meal two to three hours before a workout to ensure you have enough energy stores to get you through a grueling workout.
Incorporate Progressive Overload Into Your Training
Most people experience muscle and strength plateaus during their muscle-building campaigns. These stagnations result from following the same training routine for a prolonged period. You must constantly challenge your muscles by switching up your training regimen. It will keep your muscles guessing and help you avoid a plateau.
Progressive overload involves gradually increasing the intensity of your strength training routine. You could do it by increasing the weight, frequency, number of sets and repetitions, or time under tension.
Contrary to what most lifters believe, you don’t always need to train to failure to achieve hypertrophy. Pushing your muscles to failure in each exercise can lead to overtraining, which can set you back on your muscle-building goals.
Use Advanced Training Techniques
Advanced training techniques are a progressive overload method. However, they deserve individual recognition. Using advanced training techniques such as super sets, drop sets, and intraset techniques can help ignite muscle growth, as they put your muscles under significant stress.
You can include two advanced training techniques (ATT) in a single workout. Notably, you don’t need to use an ATT in every exercise, as it can lead to muscle exhaustion and overtraining. Beginners should seek expert guidance while using these methods to limit their risk of injury and optimize their performance and results.
Train Each Muscle Group Multiple Times a Week
If you want to build bigger, fuller, and rounder muscles, you should train them multiple times a week. The more often you stimulate your muscles, the more opportunities they have to adapt to a higher workload, which can help them grow bigger and stronger.
Your training frequency will depend on your experience level. Beginners who follow a low-intensity full-body training regimen can train each muscle group up to thrice weekly. However, advanced lifters following a high-intensity regimen should limit their weekly workout frequency to two sessions per muscle group.
Switch Your Training Routine Frequently
Staying glued to the same training regimen for a prolonged period can lead to diminishing results. You must consistently change your training style to keep your muscle guessing and avoid hitting an overhead ceiling. Besides switching training programs, changing training approaches can also be an effective technique for building muscle mass.
For example, if you’ve been following a bodybuilding program for an extended period, you could switch to a CrossFit program for improved metabolic conditioning, which can boost your muscle definition.
That said, you shouldn’t switch your training regimen too often, as it can lead to subpar results. Give your training regimen between 12-15 weeks to work its magic before trying a new workout program.
Focus on Your Recovery
Irrespective of how hard you train in the gym, you cannot make the necessary gains until you give your muscle enough time to recover. Remember, you break muscle tissue in the gym. They grow back bigger and stronger outside the gym, especially while you’re sleeping.
Feel free to take a day off if you feel sore from your workouts. Pushing too hard without proper rest can lead to overtraining and increase your risk of injury. Furthermore, you could use self-myofascial release, massages, and cold plunges to speed up your recovery.
Supplements
Although supplements are not necessary for building muscle, they can help you on your journey to a more aesthetically appealing physique. Furthermore, supplements are a godsend for people who cannot meet their macronutrient needs through nutrient-dense whole foods.
Pre-workout, Whey protein, creatine, and BCAA supplements are all you need to build muscle mass. However, take this with a grain of salt as the optimal supplements for you can change depending on your current physique and training objective.
Track and Monitor Progress
You must track and monitor your progress to keep yourself accountable. Having a SMART goal is like racing against the clock. It will push you to do your best and surpass expectations. You could track your progress using photos, taking body measurements, and keeping a training journal where you record your exercises, sets, reps, weights, and the RPE (rate of perceived exertion).
Sharing your goals and progress with your family, friends, and coaches will keep you accountable. Furthermore, it can motivate your near and dear ones to join you and work towards their best self.
Gaining muscle mass and strength requires time, patience, consistency, and determination. You should be willing to stick to your training goal for a long period. It doesn’t end here. You must work just as hard to maintain your gains.
How Much Muscle Can I Gain and By When Can I Expect Results?
Much Muscle
The rate at which you gain muscle mass and the expected time before you can see noticeable results will depend on several factors, including your genetics, age, gender, hormone levels, training, diet, recovery program, and lifestyle. Further, your commitment and adherence to the 12 tips mentioned in this article will dictate your results.
Most people can expect to build between 0.5 to 2 pounds (0.22 to 0.9 kilograms) of muscle in a month. That said, the amount of muscle you gain in a month isn’t necessarily the same as the gain in numbers you see on the weighing scale. The uptick in your weight could be the result of a combination of water weight, muscle mass, and fat build-up. [4]
Building muscle mass isn’t as simple as it might sound. It requires stressing your muscle fibers to a point where they must adapt and grow bigger and stronger to handle the load. Your body does this by building or recruiting more muscle fibers, increasing their density and numbers.
Furthermore, the amount of muscle mass a beginner can gain will vary from what an advanced lifter can accomplish. Beginners initially experience quick and significant muscle gains; however, their rate of growth tapers as they gain more experience.
Lifters can boost their muscle and strength gains with high-intensity training. On the flip side, their gains might tank if they decrease their training frequency, volume, or intensity.
FAQs
What is the fastest way to gain muscle mass?
A lot goes into building muscle mass. It is a combination of several things. You cannot build muscle mass by tweaking one thing in your daily routine, let alone doing it quickly. Following the 12 tips mentioned in this article will help fast-track your muscle-building progress.
How much muscle mass can I gain in a week?
It depends on several factors, including your genetics, current fitness level, nutrition, training program, and recovery. That said, an average untrained individual can gain around 0.25-0.5 pounds (0.1-0.2 kilograms) of muscle mass per week. However, this rate decreases as you gain more experience and approach your genetic potential.
Can I gain muscle without entering a calorie surplus?
Weight training while sticking to your original diet can help achieve body recomposition and a well-toned and sculpted physique. However, you must enter a calorie surplus and eat a protein-rich diet to build muscle mass.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
The 12 muscle-building tips mentioned in this article are backed by science and endorsed by fitness experts and athletes. The quickness of your gains depends on several factors, including your genetics, current fitness level, nutrition, training program, and recovery.
Remember, building muscle mass and strength is not a sprint but a marathon. Gaining quality muscle mass can take time and demand commitment and patience. Pushing too hard too soon can lead to excess fat gain and increase your risk of injury. You must stick to your guns when the going gets tough. Focus on improving in each workout, and the results will follow. Best of luck!
References
Thomas MH, Burns SP. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 2016 Apr 1;9(2):159-167. PMID: 27182422; PMCID: PMC4836564.
Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, Clemson L, Hopewell S, Lamb SE. Exercise for preventing falls in older people living in the community. Cochrane Database Syst Rev. 2019 Jan 31;1(1):CD012424. doi: 10.1002/14651858.CD012424.pub2. PMID: 30703272; PMCID: PMC6360922.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health. 2019; 16(24):4897. https://doi.org/10.3390/ijerph16244897
7 Benefits of Collagen for Muscle Growth: Unlock Your Muscle-Building Potential
We all know that protein is the key macronutrient for muscle growth. And when it comes to a protein supplement, most people immediately think of whey. Yet, while it’s the most popular protein supplement, whey isn’t the only one — and it may not even be the best.
Collagen represents the most abundant protein in your body. It is available in several supplement forms, including as a powder that can be added to shakes. So, how good is it for muscle growth? In this article, we discover whether collagen supplementation can help you pack muscle tissue.
What is Collagen?
Collagen is the most common protein in the body, representing between 25-35% of your total protein. The connective tissue that constructs your muscles, ligaments, skin, and tendons is made from it.
Collagen is made from the following three amino acids:
Proline
Glycine
Hydroxyproline
Depending on their configuration, these amino acids will produce one of 28 different collagen forms. The four most common forms are:
Type I
Type II
Type III
Type IV
Type I collagen represents 90% of the total collagen in your body. This dense form of collagen is responsible for the structure, support, and strength of your skin, bones, ligaments, and tendons.
Type II collagen is found in joint ligaments, where it enhances elasticity. It is also part of the intervertebral disc material that cushions the spine.
Type III collagen is contained in muscle, skin, and blood vessels.
Type IV collagen is found in the layers of the skin and ears, and kidneys.
Collagen is part of what is called the extracellular matrix. As such, it involves the construction and structure of every cell in your body.
As we age, our bodies produce less collagen. This decline begins in our late 20s or early 30s and is a major contributor to the wrinkles, joint stiffness, and sagging skin that are the hallmarks of aging. Lifestyle factors such as poor diet, smoking, and excessive exposure to the sun may exacerbate age-related collagen loss.
Collagen supplementation has become popular over the last decade or so to replace the amounts we naturally lose and for its claimed health benefits. Collagen supplements come in various forms, including collagen peptides, which are usually sold in powder form, collagen capsules, liquid collagen, and collagen chewable or gummies.
There are four main sources of collagen for use in supplements:
Bovine (cow)
Porcine (pig)
Marine (fish)
Poultry (chicken)
Benefits of Collagen Supplementation
Collagen supplementation has been shown to provide the following health benefits:
Improves Skin Health
Collagen is well-known as a skin rejuvenator and is used in most skin health products to help reduce wrinkles and replenish skin health. There is some solid science backing up collagen’s ability to enhance skin health. One study involved 114 women aged between 45 and 65. Over eight weeks, the women took either 2.5 grams of collagen or a placebo. At the end of the study period, the collagen group had reduced their wrinkles by 20%.
The researchers found that the supplementation increased elastin production and stimulated the body to produce its own collagen. As the anime suggests, elastin boosts the skin’s elasticity to help prevent wrinkles. [1]
Eases Joint Pain
Joint pain is often a result of degenerative bone disease or a breakdown of bone cartilage. Collagen supplementation can help by building up your protein stores to rebuild cartilage. It also stimulates the body to produce more natural collagen to contribute to this building process.
In one study published in the Journal of Agricultural and Food Chemistry, 80 people with severe joint pain were given either 2 grams of collagen daily or a placebo for 70 days. The collagen group experienced a decrease in joint pain from Day 35 onwards. The pain progressively decreased up to Day 70. [2]
Hormonal Balance
Collagen plays a big part in modulating hormones, especially estrogen. Once more, glycine is the key player here. This amino acid helps to activate estrogen receptors. This helps to channel the free estrogen floating around in your system and use it effectively. Doing so will help to prevent such problems as water retention and oxidative damage.
Promotes Better Sleep
One of the main reasons that people have trouble sleeping is that they are overheated. The most abundant amino acid in collagen is glycine, which has been shown to be able to cool the body. It does this by acting upon the NMDA receptor, which relaxes the blood vessels, allowing blood to flow more effectively through the body. This helps to cool the body down.
Glycine also inhibits a neuropeptide called orexin, which stimulates arousal and wakefulness. So taking collagen can help diminish its effects, helping us attain the relaxed, calm state needed to fall asleep.
Improves Liver Function
The glycine that makes up collagen assists in creating bile, the body’s main fat emulsifier. If we cannot produce enough bile, we will feel bloated and sick after eating a fatty meal. By supplementing with collagen, you can get the glycine you need to kickstart the bile production process. [3]
Collagen also helps offset liver inflammation resulting from excessive alcohol consumption.
Promotes Muscle Recovery
Collagen has been shown to improve muscle recovery after an injury. In one study, researchers found that collagen taken directly after a muscle rupture was able to significantly improve muscle recovery. It was noted that, following the injury, the body was, in effect, screaming out for more collagen. The researchers identified that the injury site needed more Type III collagen straight away; however, weeks later, there was still a demand for more collagen, but this time the Type I version.
Enhances Brain Functioning
Collagen helps support a healthy brain-blood barrier by exchanging compounds between the blood and the brain. The anti-inflammatory effects of collagen also protect the brain. There is also emerging research that suggests that collagen may play a part in neurogenesis, the formation of new brain cells.
Can Collagen Increase Muscle Mass?
Being the most abundant protein in the body, you’d think that collagen must have a role to play in building muscle, which is made of protein. And you’d be right — at least in people with sarcopenia (age-related muscle loss). Sarcopenia affects all men once they reach the age of around 30, with a loss of about 3-5% of total muscle mass every decade from 30 onward.
In a study by Zdzieblik et al., 53 men with an average age of 72 were put on a 12-week resistance training program. Half of them were given a daily dose of 15 grams of collagen, while the other half were given a placebo. Post-study testing revealed that the collagen group had a significantly greater increase in fat-free mass (4.2 kg average compared with 2.9 kg for the placebo group). Muscle strength gain and fat loss were also greater in the collagen group. [4]
Scientists believe that a key mechanism by which collagen boosts muscle growth when combined with resistance training is that it improves muscle protein synthesis and acts as a stimulus for muscle repair and growth after a strenuous workout.
Collagen has been shown to be especially good at inducing protein synthesis in people on a low-protein diet. Of course, most people trying to add muscle are just the opposite, but if you are on a keto diet or follow an intermittent fasting protocol, your protein intake will probably be lower than normal.
Collagen is an excellent source of the amino acids glycine and arginine, both of which are ingredients in creatine. So, when you take a collagen supplement, you are also ingesting two key building blocks of creatine. Creatine synthesizes ATP from the moment you start your workout. It’s what powers you through the initial seconds of your workout. In other words, a collagen supplement will help you generate maximum strength at the start of your workout. That is why the elderly men in the study cited above had an increase in muscle strength while those on a placebo did not.
Is Collagen Better Than Whey for Muscle Gain?
When it comes to supplements, many people have an either-or mentality. They need to know if this is better than that so that they can choose one over the other. The reality is that, in many cases, supplements are complementary. That is certainly the case when it comes to whey and collagen protein.
Whey could be considered a ‘better’ source of protein for muscle growth than casein because it contains more BCAAs (branched-chain amino acids). The three BCAAs – leucine, valine, and isoleucine — are the key drivers of protein synthesis.
Whey protein is a by-product of the cheese-making process. Whey liquid is dehydrated to form a powder. Whey protein is valued because it contains all nine essential amino acids and is fast digesting. Collagen, in contrast, is not an essential amino acid. Though high in glycine, proline, and hydroxyproline, it is relatively low in tryptophan, methionine, and histidine.
A 2018 study directly compared whey and collagen’s ability to build muscle. Eight men were given either 22 grams of whey or collagen protein 45 minutes before exercising, 22 grams intra-workout, and another 22 grams post-workout. The workout consisted of a 75-minute intensive cycle session. The post-study analysis revealed that the whey group had significantly greater protein synthesis levels. This was attributed to the higher levels of BCAAs in whey protein. [5]
A 2009 study by Hays et al. compared the nitrogen balance that results from whey and collagen supplementation. Nitrogen balance relates to the relationship between the level of nitrogen that enters the body through the diet and the levels that the body excretes. Positive nitrogen balance is needed to build new muscle. In this study, nine healthy women were given a whey protein supplement for 15 days. After a one-week washout period, they were given the same amount of collagen for 15 days. The analysis showed that the women had significantly higher levels of positive nitrogen balance during the collagen trial. [6]
The researchers also noted that, while collagen has a lower protein digestibility, on a per-gram basis, those proteins contained more nitrogen. This boosts the level of available nitrogen in the body, meaning that you can be in a higher nitrogen balance with less protein intake than you’d need if you were taking another protein source such as whey.
These studies confirm that collagen plays a vital role in building muscle. It boosts protein synthesis and promotes positive nitrogen balance. This is different from the muscle-building potential of whey protein, which is mainly based on its high levels of BCAAs. Ideally, you should take both collagen and whey protein supplements to maximize your muscle-building potential. In other words, you get more bang for your buck from collagen when it comes to maintaining a positive nitrogen balance.
Collagen Dose for Muscle Growth
The best way to determine the effective dosage for a supplement is to consider the dosages used in clinical studies. In the case of collagen, the study dosages range from 2 to 15 grams per day. If you’re training hard to build muscle, you should err on the higher side because your stressed muscle will have a higher demand for nutrients.
We recommend taking 15 grams of collagen daily for muscle growth.
Side Effects
While collagen supplementation is safe for most people, some may experience unpleasant effects due to intolerance or excessive dosage. Collagen supplements may be manufactured from fish and eggs, so people with an intolerance or allergy to these foods should look for an alternative source that is safer for them.
The following side effects may be experienced:
Skin rash
Acne
Inflamed skin
Scar tissue (fibrosis) in the liver
Kidney stones
Stomach upset
Diarrhea
Constipation
Heartburn
Abnormal heart rhythm
How Long To Take It
Collagen takes a relatively long period to be synthesized in the body and deliver noticeable results. Don’t expect results any sooner than six-eight weeks after beginning collagen supplementation.
The average length of collagen studies is about eight weeks. There have been no reported negative effects of long-term collagen use.
Alternatives
Collagen contains a unique chemical makeup, so finding a like-for-like substitute is not easy. Keratin, which is another form of protein found in hair, nails, and skin, has been promoted as a collagen substitute, but the existing research does not support its ability to replicate the benefits of collagen supplementation. [7]
There have been attempts to cater to vegans wanting to supplement with collagen. By adding human collagen genes to yeast, it can produce its own form of collagen.
You could also purchase individual supplements that contain the three key amino acids in collagen production; glycine, lysine, and proline.
Wrap Up
Several studies support collagen’s ability to promote muscle growth. It appears to simulate both muscle protein synthesis and the positive nitrogen balance needed for it to occur. When you combine this with the other research-backed benefits of taking collagen, it appears that taking collagen is a smart choice. A great way to get your collagen is in the form of a bone broth. To make bone broth, you simmer animal bones and connective tissue, which releases collagen and other nutrients into the liquid. Bone broth also contains muscle growth-promoting minerals such as magnesium and calcium.
I’ve been taking collagen in the form of bone broth for several years. I take a cup of it about an hour before my workout. Then post-workout, I have a whey protein shake. Combining collagen and whey in this manner gives me the best of both worlds. Whether you take collagen in the form of a powder, bone broth, capsule, or liquid, get into the habit of consuming it daily, and your muscle growth potential will get a serious boost.
References
Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol. 2014;27(3):113-9. doi: 10.1159/000355523. Epub 2013 Dec 24. PMID: 24401291.
Schauss AG, Stenehjem J, Park J, Endres JR, Clewell A. Effect of the novel low molecular weight hydrolyzed chicken sternal cartilage extract, BioCell Collagen, on improving osteoarthritis-related symptoms: a randomized, double-blind, placebo-controlled trial. J Agric Food Chem. 2012 Apr 25;60(16):4096-101. doi: 10.1021/jf205295u. Epub 2012 Apr 16. PMID: 22486722.
Yamashina S, Ikejima K, Enomoto N, Takei Y, Sato N. Glycine as a therapeutic immuno-nutrient for alcoholic liver disease. Alcohol Clin Exp Res. 2005 Nov;29(11 Suppl):162S-5S. doi: 10.1097/01.alc.0000189281.82523.6c. PMID: 16344603.
Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomized controlled trial. Br J Nutr. 2015 Oct 28;114(8):1237-45. doi: 10.1017/S0007114515002810. Epub 2015 Sep 10. PMID: 26353786; PMCID: PMC4594048.
Impey SG, Hammond KM, Naughton R, Langan-Evans C, Shepherd SO, Sharples AP, Cegielski J, Smith K, Jeromson S, Hamilton DL, Close GL, Morton JP. Whey Protein Augments Leucinemia and Postexercise p70S6K1 Activity Compared With a Hydrolyzed Collagen Blend When in Recovery From Training With Low Carbohydrate Availability. Int J Sport Nutr Exerc Metab. 2018 Nov 1;28(6):651-659. doi: 10.1123/ijsnem.2018-0054. Epub 2018 Oct 1. PMID: 29757056.
Hays NP, Kim H, Wells AM, Kajkenova O, Evans WJ. Effects of whey and fortified collagen hydrolysate protein supplements on nitrogen balance and body composition in older women. J Am Diet Assoc. 2009 Jun;109(6):1082-7. doi: 10.1016/j.jada.2009.03.003. PMID: 19465192.
Mokrejs P, Hutta M, Pavlackova J, Egner P, Benicek L. The cosmetic and dermatological potential of keratin hydrolysate. J Cosmet Dermatol. 2017 Dec;16(4):e21-e27. doi: 10.1111/jocd.12319. Epub 2017 Feb 6. PMID: 28164425.
Rest Time for Hypertrophy: How Long Between Sets for Maximal Muscle Growth?
Hypertrophy training programs are typically built around a range of variables. These include training frequency and split, exercise selection, rep range, number of sets per exercise and muscle group, and recovery time between sets.
In most cases, program writers put a lot of thought into things like the training split and exercise selection but very little into how much rest time you should take between sets. Some don’t even mention it, leaving you to fill in this missing piece of information yourself.
This is unfortunate because not only is the length of your interset rest a variable you can manipulate, but it may also have a direct impact on the effectiveness of your program.
In this article, we investigate how the rest time between sets can affect your progress and if there is an optimal rest time for building muscle.
Rest Time for Hypertrophy – The Standard Recommendation
While a lot of exercisers just rest as long as needed between sets, the standard recommendation interset rest period for hypertrophy training is 30-90 seconds. So, for example, if you do a set of bench presses, you would rest 30-90 seconds before beginning your next set.
Some lifters favor the short end of this scale (30-60 seconds), while others prefer slightly longer rests (60-90 seconds). Oftentimes, rest periods are modified depending on the exercise performed, e.g., less rest between sets of isolation exercises and longer rests for compound exercises.
Regardless of the exact duration, 30-90 seconds has worked for thousands of bodybuilders. It’s just long enough for levels of lactic acid to subside and to catch your breath. However, it’s not so long that your muscles recover fully, so each set will be more demanding than the one preceding it.
Resting from 30 to 90 seconds between sets will give you a good pump and burn, producing the mechanical and metabolic stress that is necessary for building muscle. However, while 30 to 90-second interset rests undoubtedly work, there are disadvantages too.
These include:
Accumulated fatigue
With incomplete rests between sets, your set-by-set rep count will probably decrease, reducing the quality and amount of work you can perform. This may have a negative effect on workout productivity.
For example:
Set 1 – 12 reps
Set 2 – 9 reps
Set 3 – 7 reps
Alternatively, if you want your reps to remain more or less constant, you may have to reduce the weight as you get tired or hold back on your first few sets so you are less fatigued. Both of these strategies could make your workout less effective.
Cardiovascular overload
While hypertrophy training is generally anaerobic, a strenuous set of most compound exercises can leave you out of breath with your heart racing. Even if you are in good shape, you may find that when it’s time to do your next set, you are still out of breath, which limits how many reps you can do.
In short, your heart and lungs fatigue before your muscles. Doing fewer reps because you are out of breath will significantly undermine the effectiveness of your workout.
Needless to say, this effect is generally strongest with leg exercises as they demand the most oxygen and energy. This is one of the reasons that leg workouts are so hard (and daunting!).
The “rush factor”
Training with short interset rests means you have very little time between sets to gather your thoughts, get psyched up, change weights, grab a drink, update your workout diary, or do any of the other things that can help make your workout more productive. You may even start your next set before you feel ready and perform poorly as a result.
There is more to building muscle than just rushing through your workout. Successful hypertrophy training involves training smart, too. Short rests between sets definitely make for an intense workout. However, evidence suggests that longer rests may be more effective for building muscle.
Summary:
While 30-90 seconds is the traditional interset rest time for bodybuilding, it’s not without disadvantages, such as accumulating muscular and cardiovascular fatigue. However, given how many people have successfully used short rests to build muscle, it’s clear that it works.
In Support of Longer Rests for Hypertrophy
It’s generally accepted that longer rests (three minutes or more) are best for developing maximal strength. For example, maximum strength training typically involves lifting heavy weights (85%+ of your one-repetition maximum) for low reps (1-5 per set).
Low-rep, heavy-weight training creates less cardiovascular fatigue and minimal lactic acid compared to bodybuilding training. This suggests that shorter rests should work.
However, this type of training has a massive impact on the central nervous system, or CNS for short. The CNS controls how much force you can generate and needs to fully recover before you can lift the same load again.
This recovery takes time, and three minutes is considered the minimum rest period between sets of heavy lifts. Some exercisers rest five or more minutes between sets of very heavy strength training, even if their set only takes a few seconds to complete.
Longer rests for hypertrophy training
A growing number of studies and meta-analyses (a statistical analysis that combines the results of multiple scientific studies) suggest that more extended rest periods may result in more significant muscle growth and aren’t just for building strength (1).
Longer interset rests (3 to 5 minutes) allow you to lift heavier weights, creating more mechanical tension, and do more reps with that heavier weight, which is linked to greater hypertrophy.
This is expressed as your training volume, which is:
Reps x Weight x Sets
A higher overall training volume is usually associated with an increased adaptive response.
In addition, lifting big weights also builds more strength, making future workouts more productive, as you’ll be able to train even heavier.
Also, resting for three vs. one minute may lower the overall workout RPE or rating of perceived exertion, which is how hard you feel you are working (2). A high RPE is usually associated with feelings of fatigue and reduced motivation. In contrast, if your RPE is lower, you will be inclined to train harder and longer, leading to a more stimulating workout.
On the downside, resting more will make your workouts longer. This may be a problem if you are already pressed for time and struggle to fit training into an already-packed schedule.
Summary:
Longer rest periods allow you to do more reps with heavier loads, increasing training volume. Combined with a lower workout RPE, this should make your workouts more effective for hypertrophy, albeit only marginally. However, it’ll also make your workouts longer, which may be a drawback for some people.
How to Use This Information
While 30 to 90-second rests between sets undeniably work, there may be advantages to taking longer breaks. Resting for three vs. one minute could allow you to lift more weight or do more reps. It may also make your workout feel more manageable.
But how do you put this information into practice? And do you really need to overhaul your entire workout and double all your rest periods?
Probably not.
In fact, longer rest periods are probably best used with big, heavy, tiring compound exercises like squats, deadlifts, bench presses, overhead presses, and weighted pull-ups. After all, these are the most demanding and the most productive exercises.
For these exercises, longer rests are entirely appropriate and will ensure you reap all of the hypertrophic benefits they can deliver
In contrast, most isolation exercises are much less demanding and far easier to recover from, e.g., leg extensions, biceps curls, and lateral raises. As such, shorter rests are more applicable for these exercises.
So, using this information, a leg workout could end up looking something like this:
#
Exercise
Sets
Reps
Recovery
1
Squats
4
6-8
3 minutes
2
Romanian deadlift
4
6-8
3 minutes
3
Leg press
3
8-12
2 minutes
4
Leg extension
3
12-15
90 seconds
5
Leg curl
3
12-15
90 seconds
6
Calf raise
3
15-20
60 seconds
The rest periods get shorter as the exercises get easier, i.e., use fewer muscles or move from a high cardiovascular demand to a lower cardiovascular demand. You can apply this rationale to all body parts where you go from heavy compound to light isolation exercises.
Rest Time for Hypertrophy – FAQs
Do you have a question about how long to rest between sets for muscle growth? No problem, because we’ve got the answers!
1. So, how long should I rest between sets for hypertrophy?
Conceivably, you can rest anywhere from 30 seconds to 3-5 minutes between sets and build muscle. Shorter rests mean more metabolic stress, while longer rests allow you to lift heavier weights and do more reps.
According to science, longer rest periods are somewhat better for hypertrophy than short rests, but both can work.
So, try short (30-60 seconds), moderate (90 seconds to two minutes), and long (three minutes plus) rests and see which you prefer. Alternatively, adjust your rest period to the difficulty of the exercise you are performing and take advantage of the benefits of short and long rest periods.
2. Long rests between sets make my workout too long; got any solutions?
The biggest drawback to resting three minutes or more between sets is how much longer your workout will become. For example, it could add 30 minutes or more to your training session, which may be impractical.
One way around this is a method I call “lazy supersets.” Unlike regular supersets, where you move quickly from one exercise to the next, with lazy supersets, you transition more slowly, so one exercise will not affect your performance of the next but still makes good use of your recovery time.
For example, let’s say you’re training back and chest. For lazy supersets, do one set of bench presses, rest 60-90 seconds, and then do a set of pull-ups. Rest another 60-90 seconds and return to the bench press.
Using this method, you can rest for 3-4 minutes between sets without being completely idle and wasting so much time.
3. How much better are long rests than short rests for hypertrophy?
Studies suggest that the benefit of long vs. short rests is “statistically significant,” which means they can put a numerical value to it. However, in actuality, the benefits are pretty small, so it could be argued that there are more important things you should focus on, like exercise selection, training proximity to failure, eating right, and getting enough sleep.
So, if you like resting 30-90 seconds between sets and you’re happy with your progress, there is no need to change your approach. If you ARE missing out on any gains, it won’t be by much.
However, if you are training hard and consistently, eating right, and sleeping and recovering like a boss, longer interset rests may optimize your workouts, making each one as productive as possible (3).
Resting three instead of one minute means more downtime between sets. Here are a few things you can do during your longer rests:
Stretching
Pre-hab/rehab of other muscle groups
Short bouts of cardio (e.g., 30 to 40 seconds of jump rope)
Warming up for your next exercise
A set of a non-competing exercise, e.g., calves or core
Update your training diary
However, you should still keep track of your rest periods so you don’t get distracted. This is NOT the time to start updating your social media status or watching YouTube videos. Instead, stay focused on training. After all, that’s what you are there to do.
5. What is the best way to control my rest periods?
There are several methods you can use to control how long you rest between sets. Firstly, you could simply time yourself. Start your stopwatch (on your phone or wristwatch) as soon as you finish your last rep, and then start your next set three minutes later.
Or, if you only have access to a regular watch or clock, you can use the add-on method. Look at the time when you finish your set and add on however many minutes you need to rest. Do your next set at that time. For example, if your set ends at 17.00 and 45 seconds, and you want to rest for three minutes, start your next set at 17.03 and 45 seconds.
Finally, you can use a variation of EMOM, which stands for every minute on the minute. For example, let’s say your set takes an average of 40 seconds to complete, and you want to rest for three minutes between efforts.
Simply set a repeating alarm to sound every three minutes and 40 seconds. Start each set when you hear the beep; your rest periods should be roughly three minutes every time.
6. I like taking short rests between sets; do I really need to switch to longer interset breaks?
Most training methods have been studied scientifically. While some have been found to be better than others, the differences are often so small that it doesn’t really matter which one you do. The best one often comes down to personal preference.
For example, the benefits of doing three vs. one set, training to failure vs. close to failure, doing five vs. 15 reps per set, and full-body vs. split routines.
All of these methods produce similar results. Instead, what matters most is training consistency, and that usually hinges on enjoyment. Even the best program in the world won’t produce work if you don’t like it and, therefore, don’t do it.
So, while long rests may be slightly better for building muscle, if you prefer shorter rest periods between sets, then that’s the type of training you should stick to.
That said, don’t dismiss a type of training without trying it. Something that looks wrong on paper could be the missing training link you’ve been searching for.
So, give longer rests a try, but feel free to go back to shorter rests if that’s what you prefer. Be your own experiment, and build your workouts around what you enjoy and what works best for you.
Rest Time for Hypertrophy – Closing Thoughts
Many lifters feel guilty when they rest more than a minute or so between sets. They think they’re being lazy if they aren’t sweating, panting, and hustling from one set to the next.
However, research suggests that slowing down and taking more time between could allow you to train harder and heavier than shorter rests. This may help build muscle faster and will also enhance strength gains.
On the downside, longer rests invariably mean longer workouts, which may be problematic for busy lifters who already struggle to find the time to train.
So, don’t get too hung up on your rest periods. 30 to 90 seconds has been the go-to rest time for generations of bodybuilders. And if it worked for them, it’ll work for you too. But if you want to squeeze every last drop of productivity from your workouts, rests of three minutes or more could help.
References:
Grgic J, Lazinica B, Mikulic P, Krieger JW, Schoenfeld BJ. The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. Eur J Sport Sci. 2017 Sep;17(8):983-993. doi: 10.1080/17461391.2017.1340524. Epub 2017 Jun 22. PMID: 28641044. https://pubmed.ncbi.nlm.nih.gov/28641044/
Senna, Gilmar W.; Willardson, Jeffrey M.; Scudese, Estevão; Simão, Roberto; Queiroz, Cristiano; Avelar, Raoni; Martin Dantas, Estélio H.. Effect of Different Interset Rest Intervals on Performance of Single and Multijoint Exercises With Near-Maximal Loads. Journal of Strength and Conditioning Research 30(3):p 710-716, March 2016. | DOI: 10.1519/JSC.0000000000001142 https://journals.lww.com
Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA, Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res. 2016 Jul;30(7):1805-12. doi: 10.1519/JSC.0000000000001272. PMID: 26605807. https://pubmed.ncbi.nlm.nih.gov/26605807/
How Much Muscle Can You Gain in A Month?
If someone ever invents motivation in supplement form, they’ll become a millionaire billionaire overnight. Motivation is what drives us, and it’s often in short supply.
When your motivation levels are high, crushing your workouts and sticking to your diet is easy. You rise to every challenge and push yourself relentlessly. All your hard work is invariably rewarded with great gains and rapid progress.
However, when your motivation levels are low, even thinking about going to the gym is exhausting. And eating healthy? Forget about it!
Sadly, no supplement can turn your motivation levels up to 11, so it’s up to you to get and stay motivated.
One of the most motivating things you can do is set goals. For example, building 15 pounds of muscle, adding 20 pounds to your bench press, or dropping five percent of body fat. Having a goal gives you something to train and diet for. It provides direction and a way to measure your progress.
Knowing how long it’ll take you to achieve your goals can also be helpful. Having a finish line makes it easier to stick to your diet or workout plan. And what do you do when you reach your goal? Set a new one, of course!
So, how much muscle can the average lifter expect to gain in a month? We reveal the answer!
How Much Muscle Can You Gain in A Month?
Regardless of your age, gender, experience, or diet, regular strength training builds muscle (1). When you lift weights, do push-ups, use resistance bands, or otherwise overload your muscles, you expose them to mechanical and metabolic stress and cause muscle fiber microtrauma. Your muscles respond to these stresses by getting bigger and stronger, which is a process called hypertrophy.
However, because of various factors, the rate of muscle gain varies between individuals.
Some people are better at building muscle than others. Plus, there are external factors that determine the rate of muscle growth, such as diet and getting enough sleep. All that said, some studies have attempted to answer the question of how much muscle you can expect to gain in a month.
1. Beginner gains are real
Beginner gains might sound like bro science, but newbies tend to build muscle faster than their more experienced counterparts. This is probably because any training stimulus is novel for beginners and shocks their muscles into growing. Beginners also have “more room to grow” as they are a long way from their genetic potential for muscle growth.
As such, beginners can expect to gain 2 to 4 pounds of muscle per month (2). However, this rapid muscle growth phase doesn’t last long – 6-12 months being typical.
Beginners usually experience rapid gains regardless of the type of program they follow, even if it’s very basic. In fact, most beginners don’t need advanced bodybuilding workouts to build appreciable amounts of muscle, and a simple full-body program will suffice.
2. Experienced lifters gain muscle more slowly
Muscle gains are slower for more experienced exercisers. This is probably because experienced lifters’ muscles get used to the demands of strength training and no longer perceive it as such a threat.
If you’ve been training for a while, you may have noticed that you don’t get as sore as you used to. This is an indicator that you are now more accustomed to your workouts.
Because of this, experienced exercisers must train harder and often use workout-intensifying methods to continue stimulating muscle growth, e.g., drop sets, supersets, etc. In addition, workouts also tend to be more voluminous and complex.
Experienced exercisers can expect to gain 0.5 to 2 pounds of muscle per month (3). However, the closer you get to your genetic potential for muscle size, the slower your progress will be and the harder you’ll need to work for your gains.
Summary: While the number will be unique for you, most lifters can expect to gain between 0.5 to 4 pounds of muscle in a month, with 1-2 pounds being an acceptable average. However, there are both internal and external factors that affect your rate of muscle growth.
Unmodifiable Factors Affecting Muscle Growth
While there are plenty of things you can do to maximize muscle growth, there are several unmodifiable factors that you cannot do anything about. These include:
Age
While you can build muscle at any age, gains tend to be slower as you get older. Muscle growth rates peak during your mid-thirties and decline after that. As such, younger lifters have the potential to build muscle faster than older exercisers. However, even exercisers in their 60s and above can still build muscle, albeit more slowly.
Gender
Men have the potential to build more muscle than women and build it more quickly. Men naturally have more testosterone than women, which is an anabolic or muscle-building hormone.
Women can build appreciable levels of muscle mass but, on average, will not gain as much or develop it as quickly.
Dominant muscle fiber type
There are three types of skeletal muscle fiber – 1a, 2a, and 2b.
1a (slow twitch) fibers are made for aerobic activities and have a low potential for hypertrophy or growth.
In contrast, type 2b (fast twitch) fibers are made for force production and have much greater hypertrophic potential. The third type of fibers, 2a, are adaptable and change according to your workouts.
Your ratio of type 1a to 2b fibers depends on your genetics, and you can do nothing to alter it. That’s why some people are naturally muscular, while others make better endurance athletes.
Having a high ratio of type 2b to 1a fibers means you have a greater potential for rapid muscle growth.
Somatotype
We are all a mix of three basic somatotypes or body types. Each one has different physical characteristics, including the potential for building muscle.
Ectomorphs are naturally slim and tend not to build muscle quickly or in appreciable amounts. In contrast, mesomorphs are more muscular and build muscle mass easily and more quickly. Endomorphs are also naturally muscular but tend to accumulate fat as well as muscle.
Your somatotype mix, like your muscle fiber ratio, is determined by your genetics and helps explain why some people are easy muscle gainers while others are hard gainers who struggle to gain even a few pounds of muscle.
Related: Body Type Quiz
You can’t change any of these factors – they are the genetic hand you have been dealt. That said, whatever your age, gender, muscle fiber ratio, or somatotype, you can still build muscle if you train hard, eat right, and take care of the unmodifiable factors that affect muscle growth.
Modifiable Factors Affecting Muscle Growth
While you can’t change your age or dominant muscle fiber type, there are several modifiable factors that affect your rate of and potential for building muscle. Pay attention to the following to maximize muscle growth.
Training program
There are lots of different ways to work out, and some are better for muscle growth than others. This is because of the specificity principle, which states your body adapts to the type of training you do.
For example, if you do a lot of running, your body will adapt to make you a better runner. However, running will not improve your ability to swim as the movements are too dissimilar.
So, to build muscle, you need to follow a hypertrophy-specific training program, i.e., a bodybuilding workout. You can design your own or follow one of the hundreds in the Fitness Volt workout archives.
Once you’ve got your program, you then need to train consistently and progressively. Missing workouts doesn’t build muscle, and you need to overload your muscles with more weight and reps to keep them growing.
Then, after 6-12 weeks, you must change your program to avoid plateaus.
Nutrition and diet
The food you eat provides your body with the energy and nutrients it needs to build muscle. You must consume adequate calories, protein, carbohydrates, fats, vitamins, minerals, and fiber to build muscle, and any dietary insufficiencies could hurt your progress.
You need a calorie surplus for optimal muscle growth, meaning you must consume more calories than you expend. While you can build muscle without a surplus, your progress will be slower than it could be.
It’s beyond the scope of this article to tell you what to eat to build muscle, but you’ll find all the information you need here.
Rest and sleep
Intense, muscle-building workouts take a lot out of your body. In simple terms, your training breaks your muscles down. To get bigger and stronger, your muscles need time to recover and repair the damage caused by your workouts. Not only do they return to their original state when you rest, they supercompensate and come back better than before.
For this to happen, you must rest between workouts and get plenty of sleep.
It takes 48 to 72 hours for a muscle group to recover from training. For this reason, lifters usually follow a three-times-a-week full-body training plan, e.g., Monday, Wednesday, and Friday, or a split routine where different muscle groups are trained on different days, e.g.:
Monday: Chest and triceps
Tuesday: Legs
Wednesday: Back and biceps
Thursday: Rest
Friday: Shoulders, arms, and abs
Saturday: Rest
Sunday: Rest
Regardless of how you organize your training week, you must avoid training any muscle group too often, e.g., every day. Training too frequently could hinder rather than help you in your quest to build muscle and could even lead to overtraining.
While rest between workouts is essential, sleep could be even more critical for muscle growth. Lack of sleep can undermine your energy and enthusiasm for training, and studies suggest too little sleep can lower levels of vital anabolic hormones, reducing muscle growth (4).
Most adults need 7 to 9 hours of sleep per night, but bodybuilders should aim for the upper end of this recommendation. Even occasional sleep deficits can hurt your progress.
Stress
Stress comes from various sources, including work, relationships, and finances. Excess stress has been shown to interfere with muscle growth and strength development (5).
Regardless of the origin of your stress, it triggers the “fight or flight” response, which causes a cascade of physical and chemical changes within your body, not least the release of cortisol. Cortisol is a catabolic hormone, meaning it causes muscle breakdown. Needless to say, the last thing you want when you’re trying to build muscle is more cortisol and catabolism.
While stress is impossible to eliminate completely, you can reduce your exposure and limit its impact. Strategies for minimizing the damaging effects of stress include:
Get more sleep
Cut back on caffeine
Drink less alcohol
Do not abuse medications or drugs
Exercise moderately
Learn how to prioritize
Avoid perfectionism
Organize and manage your time better
Practice meditation and breathing exercises
Spend time in nature
Talk about how you’re feeling with a trusted friend
Practice gratitude
Avoid people and situations that trigger your stress response
Seek professional help to deal with stress
Supplements
While you don’t need to take supplements to build muscle, there are some products that may enhance your progress. These supplements help optimize your nutritional intake, plugging any gaps in your diet.
Good options include:
Protein powder – to make getting sufficient protein easier
Creatine – for cell volumization, increased endurance, and faster recovery
Pre-workout – for more energy and longer, more intense workouts
BCAAs and EAAs – for less muscle breakdown and quicker recovery
However, it’s important to remember that no supplement will compensate for a poorly designed workout plan, incomplete diet, or too little rest and sleep. Instead, think of supplements as effort multipliers: the harder YOU work, the more THEY work.
Muscle Gain FAQs
Do you have a question regarding how much muscle you can gain in a month? No problem, because we’ve got the answers!
1. So, how much muscle can I gain in one month?
Because of the many factors involved, it’s impossible to give you a precise number of pounds you’ll gain per month. Things like your training status, body type, age, and diet influence your rate of muscle gain.
That said, studies indicate you can gain anywhere from 0.5 to 4.0 pounds per month. However, if you want to maximize your rate of muscle gain, you must pay attention to everything you do in and outside the gym, including your workout, diet, sleep, and stress.
It’s also worth noting that gaining just one pound a month for a year will have a massive impact on your appearance. That’s especially true if you drop some body fat to reveal your definition.
2. What are the best exercises for building muscle?
It’s generally accepted that the best muscle-building exercises are compound in nature, meaning they involve multiple joints and muscle groups working together.
Examples include:
Squats
Deadlifts
Leg presses
Bench presses
Overhead presses
Pull-ups
Pulldowns
Rows
These exercises allow you to lift heavy weights, putting lots of muscle-building stress through your muscles. So, while there is nothing wrong with including isolation or single-joint exercises in your workouts, the bulk of your program should consist of compound lifts.
Related: Compound vs. Isolation Exercises
3. I’m not gaining any muscle – what gives?
Not gaining muscle can be so frustrating that it makes some people give up training altogether. After all, what’s the point if what you are doing is not working? Here are some of the reasons you may be stuck in a muscle-building rut, plus the solutions to your problems.
You aren’t eating enough – make sure you have a 500-calorie-per-day surplus. If your weight is stuck, you probably need to eat more. Eat more if you still aren’t gaining weight.
You aren’t training hard enough – building muscle involves taking at least some of your sets to failure. Push yourself harder, and don’t leave more than a rep or two in the tank.
You are training too hard – if your workouts outpace your ability to recover, muscle growth will stall. Make sure your program includes rest days and that it matches your fitness and experience. Beginners should avoid high-volume workouts, which can hurt more than help you build muscle.
You’re skipping too many workouts – missed workouts do not build muscle. Instead, your training must be consistent if you want to transform your body by building muscle. Find a program you can stick to religiously, as even the best workout won’t work if you don’t do it.
You aren’t getting enough sleep – go to bed eight hours before you plan on getting up. Do this every night, and not just at the weekend.
Cut down on cardio – your body is very bad at adapting to multiple stressors. If you are serious about building muscle, you’ll need to put cardio on the back burner for a while. You can still do 20-30 minutes 2-3 times per week, but more than that could harm your progress.
You aren’t consuming enough protein – protein contains the building blocks of muscle tissue: amino acids. Consume plenty of meat, fish, eggs, dairy, legumes, nuts, seeds, etc., to ensure you’re getting enough. Insufficient protein will undermine your progress.
4. How much protein do I need to build muscle?
It’s generally accepted that you need to consume about one gram of protein per pound of body weight to build muscle. This may be a little more than required, but it ensures you are never in a protein deficit.
Alternatively, you can personalize your protein intake with our easy-to-use protein calculator.
Divide your protein intake throughout the day to ensure your muscles receive a steady stream of amino acids.
5. Do steroids and other bodybuilding drugs help you build muscle faster?
They certainly do! Steroids and other bodybuilding drugs increase protein synthesis, which is one of the mechanisms of muscle growth. They also enhance recovery, so you can train harder and longer.
Drugs used in bodybuilding include exogenous testosterone, human growth hormone, and insulin.
While these substances will undoubtedly speed up muscle growth, they can also harm your health and can even contribute to premature death. Also, when you stop taking them, you will quickly lose much of your chemically-enhanced muscle mass.
Closing Thoughts
While we can’t say precisely how much muscle you can gain in a month, most people should be able to add 0.5 to 4.0 pounds to their frames in that time.
The actual amount of muscle you can build in 30 days depends on several modifiable and unmodifiable factors, including your diet, training program, age, gender, body type, and experience.
However, while we can’t tell you how much muscle you can build in a month, we can tell you what will harm your progress. Too little sleep, insufficient protein, and too many easy workouts will all undermine your progress.
So, get all your training, diet, and recovery ducks in a row and see just how much muscle you can build in a month. And then, next month, do it all again! Keep at it until you have built the body of your dreams.
References:
Roth SM, Ivey FM, Martel GF, Lemmer JT, Hurlbut DE, Siegel EL, Metter EJ, Fleg JL, Fozard JL, Kostek MC, Wernick DM, Hurley BF. Muscle size responses to strength training in young and older men and women. J Am Geriatr Soc. 2001 Nov;49(11):1428-33. doi: 10.1046/j.1532-5415.2001.4911233.x. PMID: 11890579. https://pubmed.ncbi.nlm.nih.gov/11890579/
Hartman JW, Tang JE, Wilkinson SB, Tarnopolsky MA, Lawrence RL, Fullerton AV, Phillips SM. Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr. 2007 Aug;86(2):373-81. doi: 10.1093/ajcn/86.2.373. PMID: 17684208. https://pubmed.ncbi.nlm.nih.gov/17684208/
Arden NK, Spector TD. Genetic influences on muscle strength, lean body mass, and bone mineral density: a twin study. J Bone Miner Res. 1997 Dec;12(12):2076-81. doi: 10.1359/jbmr.1997.12.12.2076. PMID: 9421240. https://pubmed.ncbi.nlm.nih.gov/9421240/
Dattilo M, Antunes HK, Medeiros A, Mônico Neto M, Souza HS, Tufik S, de Mello MT. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Med Hypotheses. 2011 Aug;77(2):220-2. doi: 10.1016/j.mehy.2011.04.017. Epub 2011 May 7. PMID: 21550729. https://pubmed.ncbi.nlm.nih.gov/21550729/
Bartholomew JB, Stults-Kolehmainen MA, Elrod CC, Todd JS. Strength gains after resistance training: the effect of stressful, negative life events. J Strength Cond Res. 2008 Jul;22(4):1215-21. doi: 10.1519/JSC.0b013e318173d0bf. PMID: 18545186. https://pubmed.ncbi.nlm.nih.gov/18545186/
The Best Time to Work Out for Muscle Growth
Building muscle takes time, energy, and dedication, and your diet must be on point, too. Even then, unless you are very genetically blessed, increasing muscle size is a slow and laborious process.
Most people are lucky if they gain a pound of muscle per month.
Because of this, it makes sense to try and make your workouts as effective and efficient as possible. Supplements like creatine and pre-workout can help, and following a hypertrophy-specific training program is obviously a must.
There may also be an optimal time to work out for muscle growth. We investigate how your workout time may affect your muscle-building gains.
Early Morning Workouts for Muscle Growth
Many exercisers like to start their day with a workout, and numerous famous bodybuilders favor morning training, including the Austrian Oak Arnold Schwarzenegger, who still prefers his workouts bright and early.
Training early in the morning offers several advantages and benefits, including:
You make training your priority, getting it done before other tasks can disrupt your day.
Gyms are often quieter first thing in the morning.
It takes less time to get to the gym as the roads are not as busy.
Some people feel more energetic early in the morning.
Early-morning exercisers tend to be more consistent.
Morning workouts leave you free to enjoy the rest of your day.
There are more opportunities for post-workout meals.
You can still train later in the day if you miss your morning workout.
However, there are downsides to early morning workouts, too:
It may take you longer to warm up.
You may not feel as strong or energetic.
Blood glucose and muscle glycogen levels may be lower than usual.
Serum testosterone levels tend to be lower first thing in the morning (1).
A good-sized pre-workout meal may be impractical.
Some exercisers are not “morning people” and are reluctant to get up early.
You’ll need to go to bed early to ensure that you get sufficient sleep.
Developing an early-morning workout habit is not always easy.
But what does the science say about early morning training for muscle building? The answer is not clear-cut, as you can make gains no matter what time of day you train.
That said, some studies suggest that early morning workouts may not be ideal for strength and hypertrophy gains. For example, a 2016 study from Finland determined that strength and endurance training produced better results when performed in the evening and not in the morning (2).
This result was mirrored by an earlier study that found muscle strength and power tended to be lower during early morning workouts (3). However, that same study also suggested that ingesting caffeine could mitigate many of the downsides of early morning training.
Working Out Later in The Day for Muscle Growth
Not a morning person? That’s okay! Many people find the idea of training shortly after waking a nauseating prospect. They’re too sleepy, stiff, and tired to get a good workout. The good news is that there are plenty of benefits to working out later in the day:
Most people feel warmer and more awake.
Strength/power levels tend to be marginally higher (4).
You’ll have eaten several pre-workout meals.
You won’t feel rushed to complete your workout before heading to work or school.
You can go home and relax once your workout is finished.
Your evening meal will also be your post-workout meal.
Gyms tend to more vibrant and energized later in the day.
Of course, there are disadvantages to training later in the day, too:
You may feel tired after a day at school or work.
The gym will be busier, which may disrupt your workout.
The tasks of the day may delay or even prevent you from working out.
There are fewer opportunities to catch up on missed workouts.
Fewer opportunists for post-workout meals.
Training at night can disrupt your sleep.
Training in the evening may mean saying “no” to social engagements.
There are more demands on your time, so you may be more tempted to skip your evening workout, e.g., family dinners, date nights, etc.
Unsurprisingly, the same studies that suggest early morning workouts are less favorable for building muscle and strength also support training later in the day. Most studies recommend a training window of 4 to 8PM.
AM vs. PM Workouts for Muscle Growth
So, while some studies do support PM vs. AM training for muscle growth, evidence also supports morning training. Go to any gym at 6 AM, and you’ll see people who have achieved outstanding results by working out early.
And don’t forget actor Mark Wahlberg and his famous 4 AM workouts! Despite being in his 50s, Wahlberg is in amazing shape and does all of his training at the “wrong” time.
So why do some people get on so well with early morning workouts while others cannot lift a weight before 4 PM?
Good question!
It’s probably because of something called your chronotype, which is the scientific term for whether you are a morning or an evening person. In fact, studies suggest that some people are genetically programmed to respond well to morning workouts (5). Conversely, some people come awake later in the day and are better suited to PM workouts.
So, if early morning workouts ARE less effective than training later in the day, any differences are marginal. In fact, a 2019 meta-analysis comparing the results of 11 training time studies revealed no discernable difference between morning and evening workouts (6).
In all likelihood, the best time to train for muscle growth is the time that suits you. If early morning workouts feel good and fit your schedule, then stick with them. In contrast, if you come alive later in the day and feel stronger in the afternoon and early evening, then that is the time to train.
How do you know if you are an AM or PM person? Try working out at different times of the day and see which you prefer!
However, it’s worth noting that you can acclimate yourself to working out at almost any time of the day (7). It’ll take a few weeks, but you can turn an evening workout habit into a morning one or vice versa. It seems that your chronotype is not set in stone, and it is actually a trainable characteristic.
So, if you are forced to train at a time that doesn’t feel natural, stick with it, and you’ll eventually get used to it. Any decline in performance will gradually vanish, and the time of day won’t affect your training results.
Best Time to Work Out – FAQs
Do you have questions about the best time to work out for muscle growth? That’s okay because we’ve got the answers!
1. So, what IS the best time to work out for muscle growth?
While some studies indicate that training later in the day is better for muscle growth, others suggest that workout timing doesn’t really matter. Instead, it’s more of a personal choice and depends on whether you are a morning person or an evening person, which is called your chronotype.
If you are the sort of person who wakes up feeling full of energy and ready for action, you will probably do well with AM workouts. But, if you feel sluggish in the morning and it takes you several hours to feel your best, PM workouts will probably suit you better.
However, it’s worth noting that you can train yourself to become a morning or evening person simply by pushing yourself through workouts at the “wrong” time. Gradually, you’ll get used to training at a different time of day.
So, ultimately, the best time of day to work out for muscle growth is a) when you feel best and b) whenever you can train reliably and consistently. The so-called right time could be the wrong time if you cannot stick to it.
2. What should I eat before an early morning workout?
One of the main benefits of training later in the day is you can eat several times before you hit the gym. This ensures your muscle glycogen levels are maxed out, so you can train as hard and as long as you want to.
Unless you get up several hours before your workout, this is not possible with early morning workouts.
One way around this is to consume your pre-training meal the night before. Just make sure you eat a good balance of carbohydrates, proteins, and fats, and you’ll be good to go.
You can then top up your energy with a fast-acting snack shortly after rising, such as a sports drink, energy bar, or energy gel. Alternatively, a small bowl of breakfast cereal or a ripe banana will suffice.
You can also ingest some caffeine which, studies suggest, can boost your energy during early-morning workouts (3) and may even reset your circadian rhythm, helping you to become more of a morning person.
3. Do early morning workouts burn more fat?
Studies suggest you may burn more fat when you do cardio on an empty stomach, i.e., fasted (8). However, if training on empty reduces your workout duration or intensity, this benefit is lost.
That said, strength training uses more glycogen than fat, so lifting weights while fasted probably won’t help you burn more fat. In fact, it could impair your performance, making your workout less effective for building muscle and strength.
By all means, give fasted strength training a try, but if you are serious about building muscle, you’ll probably have a better workout with some fuel in the tank.
4. Are early morning workouts safe?
Early morning workouts are perfectly safe, provided you take a few small precautions. For example, after sleeping for the night, your spine is slightly elongated and relaxed. As such, you should warm up thoroughly before loading it, i.e., doing heavy squats or deadlifts.
Also, your blood glucose may be a little lower than usual, which could lead to symptoms of mild hypoglycemia, e.g., feeling weak, dizzy, or nauseous. You could also be slightly dehydrated. These problems can be avoided by drinking plenty of water before and during your workout and having a fast-acting high-carb snack before you hit the gym.
If you are unused to early morning workouts, ease yourself in by reducing exercise intensity and duration for your first few training sessions. You can work harder and longer as your body gets used to your new routine.
5. Is working out at different times on different days okay?
While a consistent workout schedule is usually easier to maintain, it is not always possible. For example, working rotating shifts, family commitments, or school projects may mean you have to train early some days and later on others.
If this is the case, you’ll have to roll with the punches and make the best of your situation. However, you should avoid doing an intense training session one night and another tough workout the following morning. This might be too much to recover from, especially if you are sleep-deprived.
Ultimately, even a less-than-perfect training schedule will work if you stick to it and is preferable to missing workouts.
Closing Thoughts
Many exercisers are guilty of majoring in the minors. In other words, they spend too much time worrying about barely relevant details while ignoring the big picture. Some spend so long comparing and researching their workout and diet options that they don’t have any time left to go to the gym!
So, while some studies may suggest that training later in the day can improve your hypertrophic results, the benefits are marginal. Interestingly, other studies even indicate that there is no difference between AM and PM training.
With that in mind, you should stop worrying about the benefits and drawbacks of AM vs. PM training and work out at the time that suits you. For some, morning workouts are best, while others will prefer to train later in the day.
What matters most is that you work out hard and often. After all, that’s what builds bigger, stronger muscles.
References:
Crawford ED, Poage W, Nyhuis A, Price DA, Dowsett SA, Gelwicks S, Muram D. Measurement of testosterone: how important is a morning blood draw? Curr Med Res Opin. 2015;31(10):1911-4. doi: 10.1185/03007995.2015.1082994. Epub 2015 Sep 11. PMID: 26360789. https://pubmed.ncbi.nlm.nih.gov/26360789/
Küüsmaa M, Schumann M, Sedliak M, Kraemer WJ, Newton RU, Malinen JP, Nyman K, Häkkinen A, Häkkinen K. Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations. Appl Physiol Nutr Metab. 2016 Dec;41(12):1285-1294. doi: 10.1139/apnm-2016-0271. PMID: 27863207. https://pubmed.ncbi.nlm.nih.gov/27863207/
Mora-Rodríguez R, García Pallarés J, López-Samanes Á, Ortega JF, Fernández-Elías VE. Caffeine ingestion reverses the circadian rhythm effects on neuromuscular performance in highly resistance-trained men. PLoS One. 2012;7(4):e33807. doi: 10.1371/journal.pone.0033807. Epub 2012 Apr 4. PMID: 22496767; PMCID: PMC3319538. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3319538/
Mirizio GG, Nunes RSM, Vargas DA, Foster C, Vieira E. Time-of-Day Effects on Short-Duration Maximal Exercise Performance. Sci Rep. 2020 Jun 11;10(1):9485. doi: 10.1038/s41598-020-66342-w. PMID: 32528038; PMCID: PMC7289891. https://pubmed.ncbi.nlm.nih.gov/32528038/
Vitale JA, Weydahl A. Chronotype, Physical Activity, and Sport Performance: A Systematic Review. Sports Med. 2017 Sep;47(9):1859-1868. doi: 10.1007/s40279-017-0741-z. PMID: 28493061. https://pubmed.ncbi.nlm.nih.gov/28493061/
Grgic J et al. The effects of time of day-specific resistance training on adaptations in skeletal muscle hypertrophy and muscle strength: A systematic review and meta-analysis. Chronobiol Int. 2019 Apr;36(4):449-460. https://pubmed.ncbi.nlm.nih.gov/30704301/
Pengelly M, Elsworthy N, Guy J, Scanlan A, Lastella M. Player Chronotype Does Not Affect In-Game Performance during the Evening ( >18:00 h) in Professional Male Basketball Players. Clocks Sleep. 2021 Nov 29;3(4):615-623. doi: 10.3390/clockssleep3040044. PMID: 34940023; PMCID: PMC8700237. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8700237/
Aird TP, Davies RW, Carson BP. Effects of fasted vs. fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scand J Med Sci Sports. 2018 May;28(5):1476-1493. doi: 10.1111/sms.13054. Epub 2018 Feb 23. PMID: 29315892. https://pubmed.ncbi.nlm.nih.gov/29315892/
High-Calorie Foods For Bulking: 14 Best Food Ideas To Unleash Your Gains
Tell your trainer you want to build size and strength, and he’ll put you on a bulking program. The quality of your bulk depends on the foods you eat. Furthermore, since a bulking program involves eating more than usual, you must consider the taste of your food to ensure you don’t fall off the gaining regimen before meeting your transformation objective.
In this article, we take you through the best 14 high-calorie foods for bulking that will help you build muscle mass and strength while satisfying your taste buds. Plus, we shed light on the basics of bulking, its types, and a few tips to supercharge your physique transformation.
What is Bulking?
Bulking is one of the three phases of bodybuilding, with the other two being shredding and maintenance. Whether you are a fitness enthusiast or a pro bodybuilder, you will spend a considerable amount of time switching between the three phases to ensure you are on top of your game.
In a bulking phase, an individual aims to put on muscle mass and size while maintaining his body proportions. You must enter a calorie surplus to achieve your bulking goals, meaning you must eat more calories daily than you expend. A calorie surplus leads to raised glycogen stores in your body, increasing your body weight. [1]
During a bulking phase, you must ensure that you do not compromise your body composition and gain excess fat. Follow a balanced bulking diet regimen that contains nutrient-dense foods and a customized exercise regimen to meet your muscle mass and strength goals.
Difference Between Clean Bulking vs. Dirty Bulking
After months of hard labor on a shredding program, most newbie fitness enthusiasts are ecstatic to hear that their trainer is putting them on a bulking routine. Their imaginary bulking program breakfast consists of their favorite sugar-laden cereal and fruit juice, lunch involves burgers and fries, and they wrap up their mythical diet with a dinner of fried chicken and a tub of Ben & Jerry’s. If this is your idea of a bulking diet, you have got it all wrong. This unhealthy gaining diet is also known as dirty bulking.
In a dirty bulking program, the focus is on consuming a large number of calories while disregarding the calorie sources, quality, and nutritional value. On the flip side, a clean bulking program involves meeting your daily caloric needs through nutrient-dense whole foods while maintaining an appropriate macronutrient and micronutrient balance.
The dirty bulking diet is favored by people who like an unrestricted diet. However, this diet can lead to chronic health issues like type 2 diabetes and hypertension as it involves eating high-calorie, often unhealthy, and processed foods.
Although following a dirty bulking diet is much easier than abiding by a clean bulking regimen, the unbalanced high-calorie foods in this diet can result in excess body fat gain, further leading to body composition deterioration.
Dirty bulking can lead to faster weight gain; however, it results in more excess body fat gain than clean bulking. Furthermore, you must not overlook the health issues related to eating junk food for an extended period.
In this article, we will stick to 14 high-calorie food for bulking that will deliver a healthy amount of carbs, protein, and fats and don’t come with trade-offs, including excess visceral fat gain or a higher risk of contracting chronic health conditions.
Related: Dirty Bulk vs. Clean Bulk – What’s the Difference, and Which is Best?
14 Best High-Calorie Foods for Bulking
Contrary to what most people think, you don’t need to go out of your way on a bulking program to add more size and strength. Eating bigger servings of healthy foods is incredibly effective in a bulking regime.
Here are the 14 best high-calorie foods for bulking that should be a part of your diet regimen:
Nuts and Nut Butter
Nuts and nut butter should be a staple in your bulking regimen, as they are calorie-dense, packed with macro and micronutrients, and incredibly versatile and convenient.
You could grab a handful of nuts at any point during the day as a snack or have them with one of your meals. Nuts and nut butter are rich in healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids, which are essential for overall health, hormone production, and supporting muscle growth. They also contain a decent amount of fiber, vitamins (such as vitamin E), and minerals (such as magnesium and zinc).
Besides being a good source of healthy fats, nuts also contain a healthy dose of carbs and proteins. You can switch between peanuts, almonds, walnuts, cashews, and hazelnuts to keep your diet interesting. Plus, each nut has a unique nutrient content, which can help ensure you never run into nutrient deficiencies.
While choosing a nut butter, favor organic products that do not have added sugar or flavorings. You must also read the nutritional information before buying a nut butter, as its nutrient content can change depending on the brand.
Peanuts (100g)
Calories
567kcal
Carbohydrates
16g
Protein
26g
Fats
49g
Peanut Butter (100g)
Calories
588kcal
Carbohydrates
20g
Protein
25g
Fats
50g
Mass Gainer Shakes
Mass gainer shakes are an incredibly useful food source for folks who have difficulty meeting their daily calorie and macronutrient goals through whole foods. You could also use a mass gainer shake as a post-workout recovery drink or a meal replacement. Plus, mass gainer shakes come in delicious flavors, making consuming a high-calorie content easier.
The table below details the nutrient content of the Transparent Labs Mass Gainer, which is one of the best mass gainers on the market. The nutrient content of each supplement can vary depending on its ingredients.
Mass Gainer Shakes (190g serving)
Calories
760kcal
Carbohydrates
109g
Protein
53g
Fats
13g
Lean Beef
Lean beef is a high-quality protein. A 100g serving of lean beef contains 26g of protein, 15g of fats, and no carbs. Many lifters overlook the importance of protein in a bulking regimen. A high-protein bulking diet improves your muscle density, which helps retain muscle mass during the shredding phase.
Plus, lean beef is packed with vitamins such as B-complex vitamins (including vitamin B12) and minerals like iron, zinc, selenium, and phosphorus, which can help with red blood cell production, energy metabolism, and immune system function. Lean beef is also a natural source of creatine, which can help build muscle mass and strength.
Lean Beef (100g)
Calories
250kcal
Carbohydrates
0g
Protein
26g
Fats
15g
Related: Protein Calculator: Find Your Daily Protein Intake
Olive Oil
Olive oil should be your cooking oil of choice during your bulking phase. One tablespoon of olive oil contains 119 calories and 14g of monosaturated fats, which can support hormone production, aid in nutrient absorption, and provide a concentrated source of energy.
The calorie-dense healthy fat source enhances the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. Furthermore, olive oil has anti-inflammatory properties that can help soothe pains during an intense bulking strength training program. The versatile cooking oil can also improve your heart health. [2]
Olive Oil (100g)
Calories
884kcal
Carbohydrates
0g
Protein
0g
Fats
100g
Fatty Fish
Fatty fish are among the best high-calorie foods for bulking. Fish, such as salmon, contain omega-3 fatty acids and vitamins such as D and B2 (riboflavin). They are also rich in calcium and phosphorus and are a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
Most people tend to meet their carbohydrate goals on a bulking regimen but tend to miss their protein and fat targets. Adding seafood to your diet can help fix the discrepancies. Since fish is a fast-absorbing protein source, eating salmon post-workout can kickstart your recovery process.
Salmon (100g)
Calories
208kcal
Carbohydrates
0g
Protein
20g
Fats
13g
Avocado
This fruit is one of the best sources of healthy fats. Besides being a healthy fat source, avocados contain a decent amount of fiber, which can help control your cholesterol and blood sugar levels.
Avocados also contain vitamins C, E, K and B-complex vitamins and minerals such as potassium, magnesium, and copper. Its rich, creamy flavor and anti-inflammatory properties make it a must-have in your bulking phase. You could have avocado in your salad with your meals or as a guacamole dip.
Avocado (1 Medium)
Calories
240kcal
Carbohydrates
13g
Protein
3g
Fats
22g
Whole Grains
Whole grains such as barley, cracked wheat, millet, quinoa, and black rice are complex carbohydrates that dissolve slowly into your bloodstream. It helps provide a steady energy supply, which can help power your intense training sessions.
Whole grains contain a healthy amount of fiber, which improves digestion, promotes satiety, and helps regulate blood sugar levels. They are also packed with essential vitamins and minerals. These nutrient-dense foods are incredibly versatile and can be consumed in different forms at any time during the day.
Multi-Grain Bread (1 regular slice)
Calories
69kcal
Carbohydrates
11g
Protein
3.5g
Fats
1.1g
Legumes
Legumes such as chickpeas, black beans, green peas, lima beans, kidney beans, and black-eyed peas are rich in carbs and protein. They also contain a healthy dose of fiber, B vitamins, iron, folate, calcium, potassium, phosphorus, and zinc.
Legumes are also complex carbohydrates that deliver a steady energy release, helping sustain intense and long workouts. Plus, legumes are economical and versatile ingredients that can be incorporated into various meals and recipes.
A 100g serving of legumes like chickpeas contains 364 calories, making them one of the best high-calorie foods for bulking.
Chickpeas (100g)
Calories
364kcal
Carbohydrates
61g
Protein
19g
Fats
6g
Eggs
Eggs are the darling of the fitness community. Folks on a bulking regimen should include a few whole eggs in their diet regimen as they are packed with protein and fats. One large whole egg delivers 78 calories, which is an excellent figure for a food source of its size.
Eggs are incredibly versatile. You could eat eggs at any time throughout the day. Many people prefer scrambled eggs over boiled eggs as they are easier to digest. Furthermore, the high-quality protein source contains essential nutrients, including vitamins A, B2, B6, B12, D, E, and minerals such as iron, zinc, and selenium, which can help improve your overall health.
Finally, the affordable protein source has high bioavailability, meaning it is easily absorbed and utilized by the body.
Whole Eggs (1 large boiled)
Calories
78kcal
Carbohydrates
0.6g
Protein
6g
Fats
5g
Chicken Breast
Chicken breast is one of the best protein sources, which can help balance your macronutrient split in a high-calorie diet. It contains all the essential amino acids required for muscle protein synthesis, making it perfect for people trying to build muscle mass in their bulking phase.
Chicken breast is also rich in essential nutrients, including vitamins B6 and B12, niacin, phosphorus, and selenium, which can boost energy production, metabolism, immune function, and overall health.
Chicken Breast (100g)
Calories
165kcal
Carbohydrates
0g
Protein
31g
Fats
3.6g
Sweet Potato
Sweet potato is one of the most delicious vegetables in an otherwise bland bodybuilding bulking diet. The complex carbohydrate is packed with calories and carbs, which will help add size to your frame.
Plus, sweet potato is rich in dietary fiber, both soluble and insoluble, which can aid digestion, promote satiety, and supports a healthy gut. It also contains a healthy dose of essential vitamins and minerals, including vitamins A, C, potassium, manganese, and B6.
Sweet potato’s antioxidating properties protect against cellular damage and inflammation caused by intense workouts during a bulking training program. Although a complex carb, sweet potato has a low GI score, meaning it has a low impact on your blood sugar levels. It allows you to meet your carb goals for your bulking phase without significantly spiking your blood sugar levels.
Sweet Potato (1 5-inch long)
Calories
112kcal
Carbohydrates
26g
Protein
2g
Fats
0.1g
Whole Milk
Milk is one of the most convenient high-calorie food sources to consume during a bulking phase. Folks undergoing a serious bulk find chugging a jar of milk easier than chewing countless amounts of chicken breast or legumes.
Besides a decent macronutrient split, whole milk is rich in essential vitamins and minerals, including calcium, vitamin D, B12, and phosphorus. It is also one of the most convenient and readily-available food sources around the world.
Whole Milk (1 cup)
Calories
149kcal
Carbohydrates
12g
Protein
8g
Fats
7.9g
Greek Yogurt
Greek yogurt is a high-quality protein source you could have with one of your meals or as a snack. The fast-absorbing properties of Greek yogurt ignite muscle recovery after intense workouts.
Greek yogurt often contains live and active cultures, contributing to a healthy gut microbiome. Your gut health is essential during a bulking phase for optimal nutrient utilization and immune function, as you’ll be eating significantly more calories than usual. Like milk, Greek yogurt is an excellent calcium source, essential for bone health and muscle function. It can help reduce your risk of injury and support bone strength.
Greek Yogurt (100g)
Calories
59kcal
Carbohydrates
3.6g
Protein
10g
Fats
0.4g
Cottage Cheese
This is a slow-digesting form of protein, which provides a sustained release of amino acids into the bloodstream. Cottage cheese contains casein protein which promotes muscle growth and prevents muscle breakdown during periods of fasting, such as overnight.
Ensuring your muscles have a constant supply of protein throughout the night will prevent muscle breakdown, which can be incredibly helpful during your bulking phase. Furthermore, the healthy fat source is packed with essential nutrients such as calcium, phosphorus, selenium, vitamin B12, and riboflavin. It also contains probiotics that promote a healthy gut.
Cottage Cheese (100g)
Calories
98kcal
Carbohydrates
3.4g
Protein
11g
Fats
4.3g
Tips For Eating High-Calorie Foods For Bulking
Here are a few tips to get the best bang for your buck from your bulking journey:
Find an Appropriate Caloric Surplus and Macronutrient Split
You must determine your daily calorie and macronutrient targets based on your lifestyle, current physique, and bulking objective. According to the Centers for Disease Control and Prevention (CDC), adding 500-1,000 to your daily calorie intake can result in gaining 1-2 pounds weekly. [3]
After arriving at a suitable daily calorie intake goal, you must break it into an appropriate macronutrient (carbs, protein, and fats) split. Following an unbalanced macro split with high carb and fat intake can lead to excess body fat gain.
Eat Nutrient-Dense Foods
You shouldn’t mistake a bulking diet for a junk food diet. Relying on processed and refined foods to meet your daily calorie needs can hamper your overall health and well-being. You must stick to high-calorie whole foods to ramp up your bulking progress and keep your fat gain under check.
Related: Calorie Density Calculator
Follow a Personalized Training Regimen
Since the objective of a bulking program is to build muscle mass and strength, you must back up your high-calorie diet with a customized strength training regimen. Use progressive overload to ensure you are constantly challenging your muscles. Using the same training intensity, volume, and exercises for an extended period will lead to a muscle and strength plateau.
Furthermore, you must limit cardio and HIIT workouts during your bulking regimen as they lead to greater calorie burning, which can compromise your calorie surplus. Calorie-tracking apps can help ensure you are in a calorie surplus and meeting your macro goals.
Monitor Your Progress and Make Adjustments
Tracking your progress helps ensure that you are on the right path. Body weight, circumference, and body fat are reliable metrics for monitoring your bulking progress. You could also use photos to track your progress. These tracking methods will also keep you accountable.
Tracking your progress weekly will allow you to make quick adjustments if you feel your progress is unsatisfactory.
Follow The Bulking Phase With Cutting and Maintenance
You must always start a bulking program with a goal in mind. Starting your bulking journey without a set objective can lead to gaining excess body fat. The length of your bulking phase will depend on your starting physique and goals.
After achieving your bulking objective, you must follow the bulking phase with a cutting phase. Furthermore, you must switch to the maintenance phase after you reach your cutting goal. Most bodybuilders and fitness enthusiasts cycle between the three phases throughout the year.
Plan Your Meals in Advance
One of the reasons why so many people prefer dirty bulking is that it doesn’t require planning. You eat whatever you can get your hands on when you are starving. On the other hand, you must plan your meals during a clean bulk to ensure you are meeting your macronutrient goals.
Reserve one day of the week, preferably a Sunday, for prepping your meals. Use unprocessed foods that are nutrient-dense, easy and quick to cook, and have a long shelf life.
Frequently Asked Questions
How often should you consume cheat meals on a bulking program?
There is no hard rule about eating cheat meals on a bulking program. You don’t necessarily need cheat meals if you can meet your daily calorie goals with nutrient-dense whole foods. However, sticking to a strict diet regimen can lead to cravings, which opens room for a weekly cheat meal during a bulking regimen.
You must restrict yourself to one weekly cheat meal, as high amounts of processed food can skew your body composition and make you more vulnerable to contracting health conditions such as type 2 diabetes and high blood pressure.
How many calories should a bulking meal contain?
The ideal number of calories in a bulking meal depends on your personal preferences, current physique, daily calorie goal, and the number of meals you eat in a day, including snacks. Some people like to have a heavier breakfast and lunch and a light dinner, whereas others like to eat more balanced meals. If you eat three meals daily, you could consume 35% of your calories in your breakfast and lunch and the remaining 30% in your dinner.
Do I have to eat junk food during a bulking regimen to gain strength and muscle mass?
No! You must favor clean bulking over dirty bulking. Nutrient-dense foods like lean meats, whole grains, and healthy fats provide your body with the building blocks to build muscle mass and support overall health and well-being. On the flip side, relying mainly on junk foods significantly increases your risk of contracting chronic health conditions.
What are the best supplements for bulking?
The sports nutrition market is packed with supplements that can help you in your bulking journey. Some of the best bulking supplements include a mass gainer, whey protein, creatine, dextrose, and BCAAs. However, you must ensure you are not overly reliant on supplements to gain muscle mass and strength. Getting the bulk of your calories from nutrient-dense whole foods provides faster results and improves longevity.
What is the ideal macronutrient split during a bulking program?
The ideal macro split will vary depending on an individual’s current and goal physique. Nonetheless, your macronutrient split during a bulking phase should be in the following brackets:
Carbohydrates: 45% to 60%
Protein: 30% to 35%
Fats: 15% to 30%
Notably, it’s easier to meet these macronutrient split with a clean bulk. Relying on refined and processed foods for your daily caloric goal can significantly increase your carb and fat intake while marginalizing your protein intake.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Bulking is easier said than done. You must enter a calorie surplus while eating balanced high-calorie macronutrient sources to ensure you don’t gain excess body fat or compromise your body composition.
Following a personalized bulking diet and exercise regimen, according to your overall health, goals, and preferences, can help speed up your transformation progress. The 14 high-calorie foods for bulking listed in this article will help you achieve your gaining goals while satisfying your taste buds. Cycle these nutrient-dense food sources in your daily diet plan to achieve your strength and muscle goals while keeping your meals interesting. Best of luck!
References
Leaf A, Antonio J. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review. Int J Exerc Sci. 2017 Dec 1;10(8):1275-1296. PMID: 29399253; PMCID: PMC5786199.
Nocella C, Cammisotto V, Fianchini L, D’Amico A, Novo M, Castellani V, Stefanini L, Violi F, Carnevale R. Extra Virgin Olive Oil and Cardiovascular Diseases: Benefits for Human Health. Endocr Metab Immune Disord Drug Targets. 2018;18(1):4-13. doi: 10.2174/1871530317666171114121533. PMID: 29141571.
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Workout Split For Women: The Ultimate Guide To Get Fit and Fabulous
Over the last decade, women have been cozying up to weight training. However, this has led us into a unique situation; the ladies look like deers caught in headlights as soon as they enter the weight room.
Although girls no longer need to be convinced to start lifting weights, only a handful of these women follow a structured workout split. Performing a few dumbbell curls one day, a couple of sets of squats the next day, and a little of everything every other day isn’t going to do you any good.
Finding the right workout split can be daunting. Furthermore, stepping inside the free-weight section of a gym for a newbie can be overwhelming, especially if they have no idea what they are doing.
A balanced training program is key to achieving your dream figure. Furthermore, the ideal workout regimen for an individual can change depending on their preferences, schedules, goals, and experience levels. Following an incompatible training split increases your risk of injury.
In this article, we dive into the meaning of workout splits, the factors and tips to consider while choosing a workout split for women, its benefits, and the five best workout splits for women at different experience levels. We have a lot to cover. So, sit tight.
What are Workout Splits?
A workout split refers to how you divide your training into different muscle groups or body parts. Many exercisers avoid picking a workout split as they find it too restrictive. Although a workout split requires you to train a specific muscle group on a particular day of the week, you are free to choose the exercises you perform in each training session.
Notably, programming a workout is best left to advanced lifters or personal trainers. Each muscle consists of different heads that must be trained from multiple angles for optimal growth. Performing similar movements can lead you to a muscle and strength plateau. For example, the deltoid muscle has three heads — anterior, lateral, and posterior. If you only perform shoulder press and front raise exercises in your training regimen, you’ll have substandard lateral and posterior deltoid head development. Does this sound like too much work? Don’t worry; we have included a sample workout plan for overall muscle and strength development with each workout split.
Many people think the ‘bro split’ is the only workout program. A bro split includes training chest on Mondays, back on Tuesdays, shoulders on Wednesdays, and so on. While there is nothing wrong with this split, most exercisers can get better results by following a more focused workout split.
For example, ladies with lagging lower bodies would want to train their legs twice a week. However, the bro split has no provisions for accommodating a second leg workout. An upper and lower body workout split will be a better fit in this case.
Benefits of Following a Structured Workout Split For Women
Here are the advantages of selecting a structured workout split for women:
Makes Your Workouts More Efficient
Many lifters treat the gym as a restaurant, and their training split as an à la carte menu. They enter the iron paradise without a plan and tackle their workout on the fly; these lifters perform the exercises that feel the most comfortable and put the least strain on their muscles. As you could have guessed, these folks see little to no progress and are most likely to drop off.
A structured workout split leaves nothing to chance. Here, you plan your workouts weeks in advance. Everything from the exercises, sets, and reps is determined before entering the gym. Having an action plan ensures you make the most of your time in the gym.
Built-in Progressive Overload
Progressive overload is indispensable if you want to make strength or muscle gains. It includes placing ever-increasing stress on your muscles by increasing the intensity and volume of your workouts. You could achieve this by doing more sets, reps, and exercises, reducing rest between sets, or incorporating advanced training principles in your workouts, such as super sets, drop sets, intra-set stretching, etc. [1]
A balanced workout split will help progressively overload your muscles and reduce your risk of hitting a plateau by shocking your muscles with varying training intensity and volume. Furthermore, an efficient workout split also allows your muscles to rest and recuperate between workouts, reducing your risk of injury.
Fix Muscle and Strength Imbalances
An effective workout split can aid in fixing muscle and strength imbalances by allowing you to work on your weaknesses multiple times a week. At the same time, it will help you polish your strengths.
Monitor Progress
You must stick to a workout split for at least 12 weeks before arriving at conclusions about its effectiveness. Since you’ll perform the same exercises, number of sets, and reps in each workout for the entire duration, it’ll make it convenient for you to track your progress.
Additionally, following a workout split and tracking your progress will help you stay accountable. Sharing your progress with your friends and family can be a potent motivator.
Keeps You Interested
Choosing a workout program is like choosing a life partner — you want someone who compliments your strengths and weaknesses.
Although the workout splits below define the exercises you’ll perform in each training session, you are free to perform their variations instead. You must, however, ensure that the replacement exercises target the same muscle groups. For example, you could do the cable side lateral raise instead of the dumbbell side lateral raise. You must, however, not replace side lateral raises with shrugs.
Knowing the exercises you’ll perform in a workout in advance can allow you time to prepare for a workout, which can improve your performance. Plus, tracking your progress will keep you hooked to your workout split.
5 Best Workout Splits For Women
Depending on your current physique and experience level, you can choose a workout split that aligns with your goals. Each workout split has its unique benefits and allows you to focus on particular muscles to fix imbalances and take you to your objectives.
Below, you’ll find five workout splits for women that involve training up to three muscle groups per training session twice a week.
Full-Body Workout Split For Women
The basic full-body workout split for women is a two-day-a-week training regimen. It is perfect for beginners and ladies with busy schedules who can only make time for a couple of weekly training sessions.
In the full-body training split, you could work all your muscle groups in a single workout or divide them into two sessions.
Since this workout split involves training most of your muscle groups in a single workout, you must follow a HIIT (high-intensity interval training) method for these workouts to get a lot of work done in a short period. Women aiming to shed weight must engage in full-body cardio exercises.
Day 1
Full-Body Workout
Day 2
Rest
Day 3
Rest
Day 4
Full-Body Workout
Day 5
Rest
Day 6
Rest
Day 7
Rest
As you gain more experience, you could go from performing two weekly full-body training sessions to doing four weekly workouts. Perform variations of the exercises listed in the sample workout below on the two additional days to add variety to your training regimen.
Full-Body Workout 1:
Beginners must seek expert help to drill the movements. It will help you make the most of the exercises while limiting your risk of injury.
Exercise
Sets
Reps
Barbell Bench Press
3
8-12
Barbell Bent-Over Row
3
8-12
Dumbbell Shoulder Press
3
8-12
Barbell Biceps Curl
3
8-12
Cable Triceps Extension
3
8-12
Barbell Squat
3
8-12
Crunch
3
8-12
Full-Body Workout 2:
Since these workouts are programmed to induce hypertrophy, avoid resting for more than 60 seconds between sets, as it can significantly hamper your training intensity.
Exercise
Sets
Reps
Dumbbell Chest Fly
3
8-12
Dumbbell Deadlift
3
8-12
Barbell Skull Crusher
3
8-12
Dumbbell Side Lateral Raise
3
8-12
Dumbbell Hammer Curl
3
8-12
Barbell Sumo Squat
3
8-12
Hanging Leg Raise
3
8-12
Full-Body HIIT Cardio Workout
The HIIT cardio workout below includes nine exercises; perform two rounds of this circuit. You must perform each exercise for 45 seconds. Rest 15 seconds between exercises. Plus, you are allowed a two-minute rest after completing a round.
Exercise
Time (in seconds)
Rest (in seconds)
Lunge
45
15
Push-Up
45
15
Burpee
45
15
Star Jump
45
15
Leg Raise
45
15
Squat Jump
45
15
Bicep Curl
45
15
Lateral Shuffles
45
120
Use appropriate dumbbells for exercises like bicep curls and lunges. Feel free to use additional resistance in the squat jump. However, you must ensure you are not compromising your form to lift heavy weights.
Benefits of Full-Body Workout Splits
Here are the advantages of doing a full-body workout split for women:
The full-body workout split is excellent for beginners as it helps them acclimatize to weight training.
This workout regimen is great for ladies on a tight schedule, as the most basic version of the full-body split requires hitting the gym twice a week.
Since you’ll do only one exercise per muscle group, we’ll mostly stick to compound lifts for this workout program. Besides helping you build muscle and strength, multi-joint exercises improve your overall functionality.
Training twice weekly gives your body enough time to rest and recuperate between workouts.
Drawbacks of Full-Body Workout Splits
Here are the cons of doing a full-body workout split for women:
As you’ll be training all your muscles in a single workout, it can be incredibly exhausting, especially as you graduate to training four days a week.
Full-body strength training workouts can take longer to complete. Expect to spend 60-120 minutes in the gym.
The full-body workout split is not the best for fixing strength and muscle imbalances unless you want to boost your training volume significantly.
Upper Lower Body Workout Split For Women
The upper lower body is the perfect next step for ladies wanting to move up from a two-day training regimen. It is a four-day workout split that involves training half of your body on a single day.
Notably, you should ideally start the training week by training your weaker half. Lifters with lagging lower bodies should start the week with a leg workout instead of hitting an upper body training session.
Many lifters go all-out on their stronger muscle group training day, leaving them tired and sore for their weaker muscle group workouts. Since this is a four days a week workout split, you can also rest after each workout to allow your muscles enough time to rest and recuperate between training sessions.
Day 1
Upper Body
Day 2
Lower Body
Day 3
Rest
Day 4
Upper Body
Day 5
Lower Body
Day 6
Rest
Day 7
Rest
As this workout regimen involves training all your muscles twice a week, you shouldn’t add more training days to this training split. Instead, you could increase your training volume and intensity to get the best bang for your buck.
A study found that an upper and lower body workout split is more effective at helping you build muscle strength and size over 10 weeks than a full body workout regimen done thrice a week. [2]
Upper Body Workout:
The upper and lower body workouts primarily consist of functional (multi-joint) exercises to maximize your muscle and strength-building potential. Focus on contracting your muscles with each rep to induce hypertrophy.
Exercise
Sets
Reps
Barbell Bench Press
3
8-12
Dumbbell Bent-Over Row
3
8-12
Arnold Press
3
8-12
Barbell Biceps Curl
3
8-12
Close-Grip Bench Press
3
8-12
Russian Twist
3
8-12
Lower Body Workout:
You could change the order of the exercises depending on your preferences. If you have lagging calves, we recommend starting your leg workout with the standing calf raise. Use a weight that helps you achieve muscle failure between the eighth and 12th rep.
Exercise
Sets
Reps
Barbell Squat
3
8-12
Walking Lunge
3
8-12
Romanian Deadlift
3
8-12
Goblet Squat
3
8-12
Leg Curl
3
8-12
Standing Calf Raise
3
8-12
Benefits of Upper Lower Body Workout Splits
The pros of the upper-lower body workout split include the following:
It allows you to train all your muscle groups twice a week.
Training your upper and lower body muscles separately can help you fix muscle and strength imbalances, improving your overall physique proportions and symmetry.
The upper-lower body workout split will help you build a solid foundation. You could easily pivot to a powerlifting or bodybuilding-focused workout program after following this workout split for 12 weeks.
This workout split for women allows sufficient recovery time between workouts, which can fast-track results and reduce your risk of injury.
Training four days a week allows you the flexibility to program your workouts according to your schedule. You could take an off day after each workout or reshuffle the training days.
Drawbacks of Upper Lower Body Workout Splits
The cons of the upper-lower body workout split include the following:
The upper-lower body workout split is volume heavy since you’ll be training all your muscles twice weekly, which is not the best for newbie lifters.
On the other hand, although you’ll be training all your muscles twice a week, the training volume for each muscle group can be limiting.
Since you’ll be training half of your body in a single workout, these workouts can take a lot of time to complete. Expect to spend 60-120 minutes in the gym during your upper-lower body workouts.
Push-Pull Workout Split For Women
The push-pull workout split for women is the perfect middle ground between full-body workouts and upper-lower body workouts. Gym exercises can be broken into two main categories — push and pull.
As the name suggests, the pushing exercises involve pressing weights away from your body, for example, the bench press, overhead triceps extension, and leg extension. On the flip side, the pulling exercises include pulling the weights toward your body, such as the deadlift, biceps curl, and seated cable row.
Push-pull workouts are popular among bodybuilders and powerlifters as they help focus on a single movement pattern. This workout split can help you achieve muscle-ripping pumps and ensure you’ve got nothing left in the tank by the end of a workout.
Day 1
Push
Day 2
Pull
Day 3
Rest
Day 4
Push
Day 5
Pull
Day 6
Rest
Day 7
Rest
Although the push-pull workout split is a four-day training program, you could increase your training volume by adding a couple of workout sessions to the split — one for each movement pattern. Also, you could increase your training volume gradually by alternating between an additional push and pull workout for the initial 4-6 weeks.
Push Workout
In the push-pull workouts, the first two exercises of the training schedule are the big lifts. The remaining four to six exercises are considered accessory lifts, which help improve your performance in the main lifts.
The ladies training for hypertrophy should stay in the 8-12 rep range and perform three sets with a moderate weight. On the other hand, lifters trying to maximize strength should do 3-5 sets of 1-5 reps with 80-90% of their one-rep max. [3]
Exercise
Sets
Reps
Squat
3
8-12
Bench Press
3
8-12
Cable Triceps Extension
3
8-12
Dumbbell Chest Fly
3
8-12
Machine Shoulder Press
3
8-12
Seated Calf Raise
3
8-12
Keep the main lifts, such as the squat, bench press, and deadlift, constant throughout the 12 weeks. However, you could change the accessory lifts each week to keep your workouts interesting.
Pull Workout
The deadlift is the main lift in the pull workout. All the other movements in this workout are accessory lifts. We recommend using weightlifting accessories, such as a weightlifting belt, lifting straps, wrist wraps, and knee sleeves, in these workout splits, as they help maximize your performance and reduce your risk of injury.
Exercise
Sets
Reps
Deadlift
3
8-12
Wide-Grip Lat Pulldown
3
8-12
Barbell Biceps Curl
3
8-12
Lying Leg Curl
3
8-12
Dumbbell Romanian Deadlift
3
8-12
Dumbbell Side Lateral Raise
3
8-12
Benefits of Push-Pull Workout Splits
Using the push-pull workout split entails the following benefits:
The push-pull workout split for women is great for building strength and muscle mass. Change the number of reps on the three big lifts (squat, bench press, and deadlift) to 1-5 and the number of sets to five to focus on building strength.
Training a specific movement pattern can help you achieve a better mind-muscle connection, improving hypertrophy.
Since this workout split involves training the same muscle group at least twice, the high volume will speed up your results.
This training split is great for powerlifters that want to improve their performance on the big three lifts.
It allows you to further boost your training volume by doing up to two more weekly workouts.
The push-pull workouts involve a healthy balance of compound and isolation exercises, which can help develop a balanced, proportionate, and conditioned physique.
The four-day push-pull training split allows you ample time to recover between workouts.
Drawbacks of Push-Pull Workout Splits
Using the push-pull workout split entails the following disadvantages:
Since this workout split involves compound and isolation exercises and requires training multiple muscle groups, the push-pull workouts can take longer to complete than the conventional workouts.
The push-pull split is not ideal for beginners.
This training split can be exhausting, as the push workouts include high-demanding exercises, such as the bench press, squat, and overhead shoulder press in the same workout.
Push, Pull, Legs Workout Split For Women
This training split takes the push-pull workout program up a notch. Although the push-pull routine was originally designed for powerlifters, many lifters didn’t appreciate training for the bench press and squat on the same day; hence, the push, pull, and leg workout split was born.
The push, pull, and leg split is a six-day workout program. It increases the training volume of the basic push-pull regimen by a massive 50%. This training split is best suited for advanced female lifters, as the trainers will only get one day to recover from their workouts.
Although you could do the push, pull, and leg split three days a week, you would have to increase the volume and intensity significantly, which will not only make the workouts more exhausting but would also considerably increase your risk of injury.
Day 1
Push
Day 2
Pull
Day 3
Legs
Day 4
Push
Day 5
Pull
Day 6
Legs
Day 7
Rest
Since you have two training sessions in this workout split for each muscle group, you don’t have to do the three big lifts in each workout. Do them at the beginning of the training week and resort to accessory movements for the remaining three workout sessions.
Pay close attention to the number of sets and reps in the workouts below.
Push Workout 1
The first exercises of the first three training days of the week will be strength-focused, meaning you’ll be doing one to five reps of the exercises for three to five sets using 80-90% of your one-rep max. You must only perform these big lifts with a spotter.
Exercise
Sets
Reps
Bench Press
3-5
1-5
Incline Dumbbell Press
3
8-12
Cable Crossover
3
8-12
Behind-the-Neck Shoulder Press
3
8-12
Weighted Dips
3
8-12
Lying Leg Raise
3
8-12
Rest for three to five minutes for the strength-focused exercises. You must, however, limit the rest between sets to 60 seconds for the remaining lifts to ensure optimal training intensity for inducing hypertrophy.
Pull Workout 1
You are allowed a five-minute rest after the strength-focused exercise to reset and prepare for the high-rep workout. Track your workouts (sets, reps, and weights) in a journal to ensure you’re hitting your goals and are progressively overloading your muscles in each training session.
Exercise
Sets
Reps
Deadlift
3-5
1-5
Dumbbell Curl
3
8-12
Lat Pulldown
3
8-12
Bent-Over Barbell Row
3
8-12
Dumbbell Side Lateral Raise
3
8-12
Upright Row
3
8-12
Leg Workout 1
You could rejig the exercises in this workout if you prefer doing quad-focused accessory lifts before the hamstring-focused movements.
Exercise
Sets
Reps
Squat
3-5
1-5
Leg Extension
3
8-12
Leg Curl
3
8-12
Romanian Deadlift
3
8-12
Leg Press
3
8-12
Leg Press Calf Raise
3
8-12
Push Workout 2
Use advanced training principles, such as super sets, drop sets, and intra-set stretching in the second half of the push, pull, and leg training split to push up your training intensity. You must use a weight that allows you to perform each exercise with a picture-perfect form.
Exercise
Sets
Reps
Dumbbell Bench Press
3
8-12
Decline Barbell Press
3
8-12
Pec Deck Fly
3
8-12
Arnold Press
3
8-12
Barbell Skull Crusher
3
8-12
Cable Crunch
3
8-12
Pull Workout 2
We encourage using different hand grips on these exercises each week (supinated, pronated, and neutral) to train your muscles from different angles. It will help induce hypertrophy and keep your workouts interesting.
Exercise
Sets
Reps
Dumbbell Deficit Deadlift
3
8-12
Cable Biceps Curl
3
8-12
Seated Cable Row
3
8-12
Inverted Row
3
8-12
Dumbbell Front Raise
3
8-12
Barbell Shrug
3
8-12
Leg Workout 2
Feel free to swap the accessory exercises in the second workouts for the week to address any lagging muscle groups.
Exercise
Sets
Reps
Box Squat
3
8-12
Walking Lunge
3
8-12
Leg Curl
3
8-12
Stiff-Legged Deadlift
3
8-12
Hip Thrust
3
8-12
Standing Calf Raise
3
8-12
Benefits of Push-Pull-Legs Workout Splits
Performing the push-pull-legs training split has the following pros:
It is one of the best workout splits for powerlifting enthusiasts. Furthermore, bodybuilders can use this 12-week program to improve their overall strength without compromising on their muscle mass.
This six-day training split allows you to focus on each muscle group twice a week.
A high-volume and intensity training regimen that is incredibly effective for breaking through plateaus.
The push-pull-legs training split can accommodate many modifications to suit the lifter.
Drawbacks of Push-Pull-Legs Workout Splits
Performing the push-pull-legs training split has the following cons:
A six-day training regimen that is best left to advanced lifters.
Not enough recovery time, especially for lifters pushing their limits on this training regimen.
The push-pull-legs workout split can take longer to complete than all the other training splits listed in this article.
Bro-Split Workout Split For Women
We know what you are thinking. Yes, we were kind of dissing the bro-split at the beginning of this article. However, if your goal is to build muscle mass, you cannot go wrong with this training split.
The standard bro-split is a six-day training program that includes training each muscle group once weekly. It allows you to train each muscle with ample volume and intensity to induce hypertrophy.
You could modify the workout split depending on your personal goals and preferences. For example, ladies with weaker lower bodies should begin their training week with a leg workout instead of a chest session. Restructure your workouts according to your needs.
Day 1
Chest
Day 2
Back
Day 3
Shoulders
Day 4
Biceps
Day 5
Triceps
Day 6
Legs
Day 7
Rest
Avoid training two large muscle groups on consecutive days, such as legs and back. Have at least 48 hours between large muscle group workouts to ensure optimal rest and recovery. It also reduces your risk of injury.
Chest Workout
Many lifters leave gains on the table by following a restricted range of motion. It limits your muscle fiber engagement and leads to suboptimal gains. Use a weight that allows you to follow a full ROM.
Exercises
Sets
Reps
Barbell Bench Press
3
8-12
Incline Dumbbell Press
3
8-12
Decline Dumbbell Fly
3
8-12
Dips
3
8-12
Cable Crossover
3
8-12
Decline Crunch
3
8-12
Back Workout
During your back workouts, focus on driving through your elbows. Pulling the weight using your biceps can remove tension from your back and put it on your guns. Use a false (thumbless) grip where possible to limit biceps engagement. You could also experiment with using lifting straps to limit forearm stimulation.
Exercises
Sets
Reps
Deadlift
3
8-12
Bent-Over Barbell Row
3
8-12
Lat Pulldown
3
8-12
Seated Cable Row
3
8-12
Hyperextension
3
8-12
Seated Calf Raise
5
8-12
Shoulders Workout
You must include exercises for all three shoulder heads (anterior, lateral, and posterior) and the trapezius muscle to ensure overall growth.
Exercises
Sets
Reps
Military Press
3
8-12
Dumbbell Side Lateral Raise
3
8-12
Barbell Front Raise
3
8-12
Bent-Over Rear Delt Fly
3
8-12
Barbell Shrug
3
8-12
Cable Crunch
3
8-12
Biceps Workout
You’ll use pronated, supinated, and neutral grips in the biceps workout to ensure optimal biceps brachii, brachialis, and brachioradialis development. The forearm exercises at the end of the workout ensure you don’t leave any stone unturned.
Exercises
Sets
Reps
Barbell Biceps Curl
3
8-12
Alternating Hammer Curl
3
8-12
Cable Reverse Curl
3
8-12
Machine Preacher Curl
3
8-12
Concentration Curl
3
8-12
Wrist Curl
3
8-12
Reverse Wrist Curl
3
8-12
Triceps Workout
The triceps workout in the bro-split targets all three triceps heads (long, lateral, and medial) for building horseshoe triceps.
Exercises
Sets
Reps
Cable Triceps Pushdown
3
8-12
Dumbbell Overhead Extension
3
8-12
Dumbbell Kickback
3
8-12
EZ Bar Skull Crusher
3
8-12
Reverse-Grip Triceps Pushdown
3
8-12
Cable Wood Chopper
3
8-12
Legs Workout
Since this training session involves performing the squat and deadlift, you’ll have to go extra hard on this one. Ensure your pre-training nutrition is on point to make the most of these workouts.
Exercises
Sets
Reps
Barbell Squat
3
8-12
Leg Extension
3
8-12
Leg Curl
3
8-12
Barbell Walking Lunge
3
8-12
Romanian Deadlift
3
8-12
Standing Calf Raise
5
8-12
Benefits of a Bro-Split Workout Regimen
Sticking to the bro-split allows you to:
This workout split for women allows you to focus on a single muscle group in a training session, which can help boost your strength and muscle mass gains.
The bro-split is highly customizable and allows you to modify it according to your needs.
Since this workout focuses on a single muscle, it requires lesser time to complete than the multiple muscle group training sessions.
This is a versatile training split that can be used by beginners and advanced athletes alike.
Drawbacks of a Bro-Split Workout Regimen
The bro-split regimen has the following cons:
Since you’ll be training six days a week, it gives your muscles limited time to recover.
Folks with a busy schedule might have difficulty sticking to the six days a week training split.
Factors To Consider While Choosing a Workout Split For Women
You must consider the following factors before choosing a workout split:
Experience Levels
You must always choose a training split that is fitting for your experience level. For example, beginners should stay away from the push, pull, and leg training split and instead favor the full-body training regimen.
Further; you must adjust your training intensity and volume based on your experience. Choosing a training split based on your experience level helps streamline your progress and reduces your risk of injury in the gym.
Goals
Setting a goal before starting a training program gives you a road map. Lifters that want to build strength should opt for the push, pull, and legs training split, ladies that want to build a chiseled figure should go for the bro-split, and the women that want to hit the gym for overall fitness should stick to the full-body workouts.
Time
You should choose a training program that will fit into your lifestyle. Choosing a workout split that necessitates you to go to the gym six times a week, but you can only fit in four workouts per week is a recipe for failure. You will likely lose motivation and drop out before achieving your fitness goals.
Focus Muscle Groups
Many exercisers join a gym to improve a particular muscle group. Some ladies want a bigger booty, whereas others might want shapely arms. If you want bigger muscles, you’ll be better off choosing a training split that allows you to focus on a particular muscle group, like the bro split.
Other training splits that involve training a muscle group twice weekly, such as the push-pull regimen, can also come in handy for fixing muscle and strength imbalances.
Tips For Workout Split For Women
The following tips will help you maximize your results:
Be Open to Trial and Error
Even after you spend days reviewing the pros and cons of a workout split, the program you choose might not work for you — which is perfectly fine. Choosing the right workout split requires trial and error. Give your training split 12 weeks to work its magic. If you’re unhappy with your results, move on to something different. Ensure that you implement the learning from the previous workout split into the new one.
Nutrition and Recovery
Whether you want to build strength or carve a Greek goddess-like figure, you must back up your workout regimen with a balanced and proven nutrition and recovery program. Follow a macronutrient-focused diet to ensure you are meeting your daily protein, carbs, and fat goals. Ladies trying to gain muscle should stay in a calorie surplus, whereas those trying to shed the spare tire should be in a calorie deficit.
Plus, you must ensure you are giving your muscles enough time to rest and recuperate from your workouts. Sleep seven to eight hours each night to ensure you are properly rested for your upcoming workouts. We recommend using sports nutrition supplements to speed up your recovery process between workouts. Alternatively, you could lower your training frequency if you experience chronic muscular fatigue or soreness.
Seek Guidance
Starting a workout split can be intimidating, especially for beginners. Plus, performing the exercises with an incorrect form can increase your risk of injury. Hiring a personal trainer can help shorten your learning curve and fast-track your progress.
Stay Consistent
Consistency is key in any training program. You must stick to a suitable workout split for at least 12 weeks to achieve your desired results. Avoid skipping training sessions unless absolutely necessary.
Warm Up and Cool Down
Spend 5-10 minutes performing a mix of dynamic and static stretching exercises before each training session. It helps improves your flexibility and mobility and reduces your risk of injury. Furthermore, spend 5-10 minutes cooling down after a workout to kickstart your recovery process.
More Workout Splits:
FAQs
What is the ideal workout split for women?The ideal workout split will depend on your training goal, experience, time availability, and if you have any muscle groups that you want to focus on. With that said, beginner trainers will be better off starting with a full-body workout regimen; intermediate lifters can try the push-pull workout split, and advanced lifters should go for the push, pull, and legs regimen.
Can you alter a workout split?You could switch the exercises in the workout splits mentioned above to better suit your training needs. However, we advise against tinkering with the foundations of a workout split. For example, you should not combine the push and pulls workouts in the push, pull, and leg routine.
Which workout split for women is best for weight loss?Ladies trying to shed excess body fat should opt for the full-body HIIT workout listed in this article. HIIT workouts force your body to use energy from fat instead of carbs, making losing fat more efficient.
Wrapping Up
Congratulations, ladies! You are now equipped with everything you need to know to pick the most effective workout split for yourself and begin your journey to get fit and fabulous. We have also included a sample workout with each workout split, making starting your workout regimen as frictionless as possible.
Nonetheless, fine-tuning a training split to fit your needs might require some trial and error. Stay patient and consistent; work hard, and the results will follow. Best of luck!
References
Yue FL, Karsten B, Larumbe-Zabala E, Seijo M, Naclerio F. Comparison of 2 weekly-equalized volume resistance-training routines using different frequencies on body composition and performance in trained males. Appl Physiol Nutr Metab. 2018 May;43(5):475-481. doi: 10.1139/apnm-2017-0575. Epub 2017 Dec 7. PMID: 29216446.
Lasevicius T, Schoenfeld BJ, Grgic J, Laurentino G, Tavares LD, Tricoli V. Similar Muscular Adaptations in Resistance Training Performed Two Versus Three Days Per Week. J Hum Kinet. 2019 Aug 21;68:135-143. doi: 10.2478/hukin-2019-0062. PMID: 31531139; PMCID: PMC6724585.
Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
What To Eat To Bulk Up For Skinny Guys: The Ultimate Guide
Skinny, beanpole, rawboned, scrawny, bony, lanky, skeletal, twiggy, gaunt, fragile, delicate, hollow-cheeked, as thin as a rake, skin-and-bones, sticklike, size-zero, emaciated, pinched, undernourished, underfed, rangy, spindly, gangly, gangling, gawky, spindle-shanked, starveling, and macilent. It would be safe to say that the world tends to be unkind when labeling underweight individuals.
Do you want to know the synonyms for ‘jacked’? Shredded, rugged, sturdy, muscly, stout, well-built, hefty, powerful, and lusty. If given a choice, most people would want to be a part of the latter group.
Ask a bro at your gym about putting on size, and they’ll tell you it is the easiest thing in the world. However, this is not always the case. Bulking up is simple in theory but difficult in execution. Although most of us know that we need to eat more to build muscle mass and size, it is only a piece of the puzzle.
You must stay in a calorie surplus to build muscle, meaning you must eat more calories daily than you expend. At the same time, these calories must come from nutrient-dense sources. Eating junk food and chugging sugar-laden aerated drinks can get you to your daily caloric goal, but in the long run, it will lead you toward obesity and other health issues.
A basic understanding of nutrition and how it plays a role in achieving your fitness goals is vital to be successful in your fitness journey. It will help you avoid fad diets and ensure you get the best bang for your buck.
In this article, we discuss the basics of bulking for skinny guys, including the nutrition breakdown, and lay down 15 nutrient-dense high-calorie foods to help you hit your daily caloric goals.
What is Bulking Up?
Contrary to what most people believe, bulking and weight gain are not the same thing. In a weight gain program, your only objective is to get from your current weight to your goal weight. However, in a bulking program, you must also gain muscle mass and improve your physique aesthetics.
Bulking up requires a combination of increased caloric intake and weight training exercises. During a bulking-up program, you want to add muscle mass to the body while minimizing fat gain.
Bulking is the name of the game for skinny guys wanting to add muscle mass. It requires consuming a high-calorie and protein diet and engaging in strength training exercises to stimulate muscle growth.
Besides helping you develop muscle size and strength, bulking up has several other benefits, including boosting metabolism and immune system, better nutrient absorption and energy levels, and improving overall health. Unlike the ‘dirty bulking’ diet, the nutrient-dense foods listed in this article will also avoid health issues, such as high cholesterol and high blood pressure. [1][2]
Although most people know they need to enter a calorie surplus to add size and strength, they are clueless about the foods they should add to their diet plan. If you are one of these people and are looking for answers, you’ve come to the right place. This article contains 15 high-calorie foods to help skinny guys build size and strength.
Overview of the 15 Best Foods For Bulking Up
We have put the nutritional information of the 15 foods into a convenient table with their serving sizes, calories, protein, carb, and fat content, to help you make the right dietary choices:
Food
Serving Size
Calories
Protein (in grams)
Carbohydrates (in grams)
Fats (in grams)
Whole Milk
1 cup
150
8
12
8
Cheese
1 oz
110
7
1
9
Nuts
1 oz
170-200
4-6
3-5
14-18
Avocado
1 medium
300
3
17
25
Peanut Butter
2 tbsp
200
8
6
16
Brown Rice
1 cup
220
5
45
2
Sweet Potato
1 medium
100
2
24
0.2
Whole-Grain Bread
2 slices
200-250
8-12
36-48
2-5
Dried Fruit
1 oz
100-120
0-1
25-30
0-1
Salmon
3 oz
150
17
0
9
Chicken Breast
100 gram
165
31
0
3.6
Beef
3 oz
180
22
0
10
Granola
1 cup
400-500
7-9
66-80
12-16
Quinoa
1 cup
220
8
39
3.5
Weight Gainer Shakes
1 serving
1,000-1,300
45-60
200-300
2-6
15 High-Calorie Foods For Skinny Guys To Bulk Up
Given below is a list of lean protein, fruit, nuts, and vegetables that will help underweight lifters bulk up:
Whole Milk
Whole milk is an excellent source of calories, protein, carbs, and fats. It is versatile and convenient; you could include milk in any of our meals throughout the day. It is also easily digestible.
Furthermore, skinny guys trying to bulk up can also include yogurt and curd in their grocery list. You can pair them with your three big meals or eat them as a snack anytime throughout the day.
A cup of whole milk contains 150 calories, eight grams of protein, 12 grams of carbohydrates, and eight grams of fat.
Cheese
Cheese is another dairy product that should be a part of a skinny individual’s dietary routine. This nutrient-dense food comes in different shapes and sizes, making it perfect to add to a wide variety of dishes.
Mozzarella, ricotta, cheddar, Swiss, feta, goat cheese, and cottage cheese are a few different types of cheese whose protein, carbs, fat, and calorie content can change depending on their making process.
One ounce of cheese delivers 110 calories, seven grams of protein, one gram of carbs, and nine grams of fats.
Nuts
Nuts are packed with fats and are a convenient source of the macronutrient. Besides fats, nuts contain a healthy amount of protein and carbs. You can also add seeds to your daily serving of nuts to make things more interesting.
Almonds, cashews, walnuts, hazelnuts, pistachios, Macadamia nuts, pumpkin seeds, and sunflower seeds are some of the most popular nuts and seeds. You can add nuts and seeds to your meals or grab them as a snack.
Depending on the type of nuts, one ounce serving of nuts contains 170-200 calories, 4-6 grams of protein, 3-5 grams of carbs, and 14-18 grams of fats.
Avocado
Avocado is popular among fitness enthusiasts as a high-quality fat source. This fruit primarily contains monounsaturated fats, fiber, and vitamins, which can help reduce the risk of blood pressure, regulate glucose levels, promote healthy blood lipid profiles, and improves insulin sensitivity.
Avocado is mostly added to salads or consumed by itself. You could also add avocados to smoothies for a quick high-calorie meal. Also, a guacamole dip is an excellent option for folks looking for a healthy spread.
One medium-sized avocado contains 300 calories, three grams of protein, 17 grams of carbs, and 25 grams of fats.
Peanut Butter
Peanut butter is a staple in most fitness enthusiasts’ cupboards. Although peanut butter is mainly eaten for its fat content, it also contains a healthy dose of protein and carbs. You could also add peanut butter to shakes and smoothies for a delicious snack.
Some alternatives to peanut butter include almond butter, cashew butter, and hazelnut butter. You could switch between these alternatives to keep your meals interesting. However, ensure that these butter are not laden with artificial sweeteners and sugar. Prefer organic peanut butter over the others.
Two tablespoons of peanut butter contain 200 calories, eight grams of protein, six grams of carbs, and 16 grams of fats.
Brown Rice
Brown rice is a complex carbohydrate that is an excellent energy source for the body. Carbs are the most crucial macronutrient during the bulking phase. Brown rice’s versatility makes them an excellent food to add to any meal and fill a calorie void.
A cup of brown rice includes 220 calories, five grams of protein, 45 grams of carbs, and two grams of fat.
Sweet Potato
This food is packed with complex carbohydrates, vitamins, and minerals. It is one of the few inherently delicious foods in a healthy diet. You could consume sweet potato as a side in your main meals or as a snack.
A medium sweet potato packs 100 calories, two grams of protein, 24 grams of carbs, and 0.2 grams of fats.
Whole-Grain Bread
Whole-grain breads are delectable and highly versatile. They contain a high-calorie content in a small serving size. Most people eat bread in their breakfast. However, you could add it to any of your meals.
Unlike refined white bread, whole grain bread contains the entire grain, providing a wealth of vitamins and minerals. Whole-grain bread also digests slower than white bread, providing a constant energy supply throughout the day.
Two slices of whole-grain bread contain 200-250 calories, 8-12 grams of protein, 36-48 grams of carbs, and 2-5 grams of fats, depending on the brand.
Dried Fruit
Dried fruit is a nutrient-dense snack that is easy to transport, has more shelf life than fresh fruit, and is easy to carry. It contains a good amount of carbs, fiber, vitamins, and minerals.
Almonds, cashews, raisins, apricots, dates, and prunes are a few types of dried fruit. Dried fruit is also great for satisfying your sweet cravings. However, dried fruit contains more concentrated sugar than fresh fruit. You must consume dried fruit in moderation, as excessive intake can lead to high sugar intake and digestive issues.
An ounce of dried fruit contains 100-120 calories, 0-1 grams of protein, 25-30 grams of carbs, and 0-1 grams of fats.
Salmon
Salmon is the go-to seafood for most lifters. This high-quality protein is rich in omega-3 fatty acids and is an excellent food choice for folks looking to build muscle and improve overall health. Since salmon is a quick-absorbing source of protein, consume it right after your workout for the best results.
Three ounces of salmon contains 150 calories, 17 grams of protein, zero carbohydrates, and nine grams of fat.
Chicken Breast
The good old chicken breast is one of the best foods for building muscle mass without adding body fat. You could consume chicken breast during your lunch or dinner and ideally after your training session.
A 100 grams serving of chicken breast consists of 165 calories, 31 grams of protein, zero carbs, and 3.6 grams of fat.
Beef
Beef is rich in protein and essential amino acids, which can help build muscle mass. It is also a good source of iron, zinc, and vitamin B12, improving overall health and vitality. Choose lean cuts of beef, such as sirloin, flank, or round steak, to limit your fat intake.
A three-ounce serving of beef contains 180 calories, 22 grams of protein, no carbs, and 10 grams of fat.
Granola
Granola is an often overlooked complex carbohydrate in a bulking regimen. It is an excellent breakfast food and snack that is made from a combination of oats, nuts, seeds, and dried fruits. Granola also contains a healthy dose of fat and protein, making it a well-rounded food source.
A cup of granola generally comprises 400-500 calories, 7-9 grams of protein, 66-80 grams of carbs, and 12-16 grams of fat.
Quinoa
Quinoa is one of the few plant-based foods with a complete protein source, meaning it contains all of the essential amino acids the body needs to build muscle. It is a must-have in every vegan diet. You can add quinoa to salads, stir-fries, or as a side dish.
A cup of quinoa delivers 220 calories, eight grams of protein, 39 grams of carbs, and 3.5 grams of fats.
Weight Gainer Shakes
Weight gainer shakes are a godsend for folks who have difficulty meeting their nutrition goals through whole foods. A serving of a weight gainer can contain between 200-300 grams of carbs and a decent amount of protein. You could also use a whey protein supplement instead of a mass gainer, as per your macros.
Depending on the brand, a 300-400 gram serving of a mass gainer supplement delivers a monster 1,000-1,300 calories, 45-60 grams of protein, 200-300 grams of carbs, and 2-6 grams of fat.
Tip: Calculate your recommend daily protein, carbs and fat intake.
Nutrition Planning For Bulking Up For Skinny Guys
Now that you know about the 15 high-calorie foods to help skinny guys bulk up and build muscle, it is time to put the knowledge to work. Here are some nutrition planning tips to help you in the process:
Calories
Skinny folks must use a calculated approach to enter a calorie surplus to add size and strength. Your goal should be to eat 300-500 additional calories daily. Bumping up your calories by 500 kcal will help you gain a pound of weight each week, which is a sustainable and healthy approach to bulking up. [3]
Macronutrient
After arriving at a daily calorie goal, you must break it down into a suitable carbs, protein, and fats ratio to achieve your goal physique. A 40-30-30 split (40% carbs, 30% protein, and 30% fats) is one of the most reliable macronutrient ratios for building muscle mass and strength while limiting fat buildup.
Here is an oversimplified step-by-step process for setting a calorie and macronutrient goal to bulk up for skinny guys:
Use a calorie-tracking tracking app, such as MyFitnessPal, to calculate your daily average calorie intake for the last five days.
Bump up your calorie intake by 300-500 calories.
Break down the calorie goal into a suitable macronutrient split.
Alternatively, you could use our online calorie and macronutrient calculators for this process.
Design a diet using the 15 high-calorie, nutrient-dense foods mentioned in this article.
Remember, you might need to tweak your diet plan for the first few weeks until you find something that works for you. Seek expert help if you have trouble designing a diet plan; it will save you a lot of time, effort, and money.
Wrapping Up
Skinny folks must enter a caloric surplus to build muscle and strength. However, you must remember that all calories are not created equal. Although dirty bulking is more convenient (and delicious), it can lead to excess body fat and chronic health conditions.
Skinny guys must add the 15 high-calorie, nutrient-dense foods mentioned in this article to their grocery list and follow a customized training program to bulk up sustainably, improve their overall health and physical performance, and achieve the physiques of their dreams.
References
Troesch B, Biesalski HK, Bos R, Buskens E, Calder PC, Saris WH, Spieldenner J, Verkade HJ, Weber P, Eggersdorfer M. Increased Intake of Foods with High Nutrient Density Can Help to Break the Intergenerational Cycle of Malnutrition and Obesity. Nutrients. 2015 Jul 21;7(7):6016-37. doi: 10.3390/nu7075266. PMID: 26197337; PMCID: PMC4517043.
Drewnowski A. Impact of nutrition interventions and dietary nutrient density on productivity in the workplace. Nutr Rev. 2020 Mar 1;78(3):215-224. doi: 10.1093/nutrit/nuz088. PMID: 31889196.
Cleveland Clinic. “High-Calorie Foods and Snack Ideas to Gain Weight.” Cleveland Clinic, 2020, https://my.clevelandclinic.org/health/articles/16555-snack-ideas-for-weight-gain. Accessed May 8, 2023
Related:
Progressive Overload: The Science Behind Maximizing Muscle Growth
If you have been in the iron game for a while, “progressive overload” might not be something new. It’s a common phrase to help explain what is needed for effective training.
The idea is pretty simple. Training must present progressively larger stressors over time for continued progress. However, as straightforward as it is, there are a ton of misconceptions. Progressive overload is about more than just adding weight to the bar. Yes, lifting heavier is part of it, but it is not the only way to progressively overload the muscles.
In this article, we will address some common fallacies and more as we dig into progressive overload and the science behind maximizing muscle growth.
What is Progressive Overload?
All talk on progressive overload, for better or worse, starts with the story of Milo of Croton. Milo was an ancient Greek wrestler who was known as quite the stud. As legend has it, Milo began lifting a tiny calf on his shoulders daily. As the calf grew, Milo k
ept lifting it until one day, the baby calf grew into a full-grown bull. As a result, Milo grew too.
The story is more myth than fact, but it does help illustrate the concept of progressive overload. In simple terms, progressive overload means training must get progressively more challenging over time to continue stimulating adaptation.
But let’s take a step back.
The human body is a well-balanced machine controlled by homeostasis. It’s like the body’s built-in thermostat. Blood pressure, body temperature, and blood sugar are examples of homeostasis within the body. If the body detects any changes, it takes action to return to balance. It’s why we sweat in the heat and shiver in the cold.
Building muscle is no exception.
The process of building muscle can be described as stimulus, recovery, and adaptation. Or, in a practical sense — train, recover, and then get stronger and more muscular. Lifting weights is the first domino, but the entire process must repeat for continued progress.
The key is the stimulus must represent an overload. Overload is a workload beyond what the lifter is accustomed to.
The adaptation (getting more jacked) is only a result of the overload forcing the body out of homeostasis. This is why doing the same weight for the same reps is eventually a dead end. Progress slows or stops as soon as the workout is no longer challenging, and your body can maintain homeostasis.
Bottom line: Training must get progressively challenging for the workout to continue to deliver results.
Why Progressive Overload Is Essential
The importance of progressive overload comes down to mechanical tension. Mechanical tension is the stress applied to a muscle from external resistance. It’s what happens to the muscle when we lift weights. Although there are many factors for initiating muscle growth, mechanical tension is widely considered the primary factor.
To illustrate how critical tension is for building and maintaining muscle, look no further than astronauts in space. Whether we realize it or not, we are always resisting the force of gravity. Of course, gravity on earth is a low level of tension, but its tension nonetheless.
When astronauts are up in space, they don’t have gravity, so tension is removed. In fact, minimal muscle contraction is needed. According to NASA, astronauts experience up to a 20% loss of muscle mass during spaceflights. In a weightless environment, the body doesn’t require additional muscle mass. If you don’t use it, you lose it.
You may wonder what this has to do with progressive overload and muscle-building.
The reason astronauts lose muscle in space helps explain why progressive overload is essential for progress. The body only wants as much muscle and strength as it needs to carry out daily functions.
Lifting boxes, carrying our kids, and climbing stairs are examples of enough tension to create a hypertrophy stimulus, just a minuscule amount. Once we have enough muscle and strength for these daily functions, they no longer stimulate growth.
To grow additional muscle beyond what is needed for daily functions, we must introduce the body to higher levels of mechanical tension. At first, all forms of resistance training satisfy that requirement. This is why when you first start training, progress is easy. You get bigger and stronger if you show up to the gym a few times per week, give a reasonable effort, and eat halfway decent. But, the newbie gains only last for a brief period.
The body is very good at adapting. Eventually, just showing up will not deliver results. The body adjusted to the workouts the same way it did daily activities. Most of us have experienced this as we transitioned from beginner to intermediate. It’s often called a training rut or plateau.
You must continue overloading the body to break the plateau and stimulate progress.
How to Build Progressive Overload into Your Program
So far, we have talked a lot about the concept of progressive overload but have yet to learn how to implement it. There are many ways to build progressive overload into the training plan. Here are the most common:
Increase the weight lifted: Adding weight to the bar is the easiest way to build progressive overload into any training program. Accomplish this by increasing the weights lifted over time while maintaining the same reps and sets.
Increase the repetitions performed: Another option for progressive overload is adding repetitions over time while keeping the weights and sets performed the same.
Increase the number of sets: One of the most overlooked ways to build progressive overload into your program is by increasing sets. Do this by adding sets over time while maintaining weight and reps. Adding sets is a great way to increase training volume.
Increase the number of exercises performed: Adding exercises is another way to increase training volume and progressive overload. For example, you have implemented progressive overload if you usually do three chest exercises per week and bump it up to four.
Decrease rest periods: Training density refers to the work you can do in a given time. Completing your workouts faster is another form of progressive overload. You can accomplish this by decreasing rest periods between sets. That said, be careful not to reduce rest periods too much that it limits performance. For optimal performance, rest for 1-3 minutes between sets.
Progressive Overload Misconceptions
On the surface, this all seems straightforward. However, there are some common misconceptions we need to address.
Misconception #1: Progress is Linear
Okay, so we have established that doing more work overtime leads to progress. Awesome. Let’s do the math. If you can bench 135 pounds for five reps today and add five pounds to the bar each week for the next two years, you will be benching well over 600 pounds!
We all know it doesn’t work like that. But why?
Progressive overload is the observation of increased performance based on the adaptations that have already occurred. Put another way; you must earn the right to progressively overload your training. It’s not just the act of doing more work. It’s the result, too. Overload is limited by the positive adaptation that results from training. It can’t be forced. The limitations of muscle growth are beyond the scope of this article, but they exist.
Misconception #2: You Need to Progressively Overload Every Workout
Progressive overload does not need to occur in every training session. Beyond the beginner and early intermediate stages, this is unrealistic. However, growth will be limited if you do not add weight to the bar over time. The goal is to keep the big picture in mind.
The more advanced you get, the longer it takes to see meaningful progress. Sometimes you have to do the same thing for a couple of weeks before you can up the ante. The goal is not to do more in each workout but to push for more in each workout. Results will come if the programming is well-designed and the effort is there.
Misconception #3: It’s All About Going Heavy
The biggest misconception about progressive overload is that it’s all about lifting as heavy as possible. Yes, adding weight to the bar is an excellent way to progressive overload, but it’s not the only way. In fact, adding reps is highly effective. Research shows muscle growth occurs with low and high reps [1]. The key is pushing each set close to failure.
Misconception #4: It’s All About Volume
Over the past few years, training volume has received much attention as a primary driver of muscle growth. On the surface, this is true. Research comparing one, three, and five sets per exercise shows that multiple sets are more effective for muscle growth than a single set [2].
However, the response to volume follows an inverted “U” shape curve. What this means is, adding more volume works until it doesn’t. Eventually, volume increases to a point where it exceeds the body’s ability to recover. At that point, progress stalls and, if continued, starts to backslide. Besides, who has all day to spend in the gym?
The right amount of volume will be slightly different for everyone. Based on the current literature, ten sets per muscle group per week is a great spot to build muscle [3]. This doesn’t mean you can’t go beyond ten sets per week. You can. However, once you get beyond ten sets per week, start looking at other ways to build progressive overload into your program to facilitate progress.
Three Examples of Progressive Overload
The key to taking advantage of progressive overload is not leaving it up to chance. Here are three ways to build progressive overload into your program.
Example #1: Increase Weight
The first example is adding weight each week. Don’t be tricked by the simplicity of this setup. A basic linear load progression can be highly effective.
Week 1: 3 sets of 10 reps at 66% of 1RM
Week 2: 3 sets of 10 reps at 68% of 1RM
Week 3: 3 sets of 10 reps at 70% of 1RM
Example #2: Increase Sets
In example two, the number of sets increases weekly while the weight stays the same. Adding sets is a great way to increase volume without lifting heavier each week. Advanced lifters respond well to this style of overload.
Week 1: 3 sets of 10 reps at 68% of 1RM
Week 2: 4 sets of 10 reps at 68% of 1RM
Week 3: 5 sets of 10 reps at 68% of 1RM
Example #3: Increase Reps
The third example involves adding a rep each week while maintaining the sets and weight on the bar. Increasing reps each week is sometimes more feasible than increasing the weight.
Week 1: 3 sets of 8 reps at 70% of 1RM
Week 2: 3 sets of 9 reps at 70% of 1RM
Week 3: 3 sets of 10 reps at 70% of 1RM
Progressive Overload Principles
There are three progressive overload principles you must keep in mind.
Principle 1: Only change one variable at a time
The first principle of progressive overload is only to change one variable at a time. It’s easy to assume that if a bit of progression is good, more must be better. With progressive overload, that muddies the waters, making it hard to know what is driving progress.
Additionally, changing more than one variable at a time can cause you to push beyond your recoverability. For example, if you try adding weight and reps simultaneously, you can outpace your progress and miss reps.
Principle 2: Always maintain good technique
For progressive overload to work, we need natural progression. You can’t use a lousy technique to force weekly advancements that are not there. Adding weight or reps but allowing your form to break down differs from actual progression.
Principle 3: Keep a Training Journal
The key to progressive overload is knowing what you have done during your workouts in previous weeks. Keep a training journal and track the exercises, weights you used, sets, reps, etc. Before each training session, review the journal to know what numbers you need to beat.
Benefits of Using Progressive Overload
Regardless of your goals, there are many benefits to using progressive overload in your training.
Avoid Muscle Building Plateaus:
Once you get past the beginner stage, continuing to build muscle becomes harder. If you don’t have a strategy to build progression into your program, it’s easy to get caught in a muscle-building rut. Eventually, you will stop progressing if you continuously do the same exercises for the same weight, sets, and reps. By constantly planning ahead and building ways to stress the muscles to greater degrees, you can mitigate stalls in progress.
Gain Strength:
To gain strength, you need to lift heavy weights. There is no way around it. That said, you can’t just go to the gym and max out every time and expect to get the best results. Part of quality strength programming is gradually increasing the weights used systematically.
Save Time:
Chances are you live a busy life and can’t spend all day in the gym. Well, using progressive overload is the most time-efficient way to train. One of the problems with training programs that don’t use progressive overload is they end up with a lot of junk volume.
Junk volume is work that needs to be more challenging to stimulate muscle growth. Often this happens when working sets are not close enough to failure to produce enough tension in your muscles. People typically add more sets to make up for the abundance of junk volume. You can train for two hours at a time, but if the workout is 80% junk volume, it won’t deliver results.
Focusing on progressive overload and beating the logbook ensures your program has no wasted sets.
Frequently Asked Questions
What is an example of progressive overload?
There are many examples of progressive overload. You can increase the weight lifted, the number of sets performed, and do more reps or exercises.
Should I progressive overload every week?
In a perfect world, we could implement progressive overload every week. However, progress is only sometimes linear. As an advanced lifter, you can outpace your progress if you try to force weekly progressions. Think of progressive overload in the big picture. If week-to-week gains are too aggressive, aim for month-to-month.
Is progressive overload safe?
As long as you maintain good form, progressive overload is safe. That said, if you add weight too quickly, you can increase your risk of injury. Only use weights you can handle with good technique.
Can you grow muscle without progressive overload?
Yes, you can grow muscle without progressive overload, but only temporarily. Eventually, your muscles will stop growing unless you continuously apply more stress.
Wrapping Up
Progressive overload is one of the primary principles in strength training. Anyone can make progress for a short time, but as the iron game veterans know, long-term results are a different story. Whether you want to be as strong as possible or look great naked, your workouts must have built-in progressions.
That said, there is more to it than lifting heavier weights. Of course, always aim to get stronger, but don’t avoid the other methods of progressive overload, either. Using all the tools available is the key to long-term progress. Now all you have to do is put in the work!
References:
Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Dec;31(12):3508-3523. doi: 10.1519/JSC.0000000000002200. PMID: 28834797.
Radaelli R, Fleck SJ, Leite T, Leite RD, Pinto RS, Fernandes L, Simão R. Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. J Strength Cond Res. 2015 May;29(5):1349-58. doi: 10.1519/JSC.0000000000000758. PMID: 25546444.
Schoenfeld, Brad J, et al. “Dose-Response Relationship between Weekly Resistance Training Volume and Increases in Muscle Mass: A Systematic Review and Meta-Analysis.” Journal of Sports Sciences, vol. 35, no. 11, 2017, pp. 1073–1082, www.ncbi.nlm.nih.gov/pubmed/27433992, 10.1080/02640414.2016.1210197.
Why Muscle Building Is the New Anti-Aging Therapy?
Meet the World’s Strongest Grannies
Aging, wrinkles, and lines are an inevitable part of this life. The aging process is associated with loss in muscle mass which is referred to as sarcopenia. This is the decline of muscle strength after one has reached 30 years but becomes more dramatic at the age of 50 and beyond 60 years. When one’s strength reduces, they tend to face high incidents of accident falls as it is seen among elderly people which can compromise the quality of their life. Anti-Aging Therapy is important as soon as possible.
Muscle building is one of the best ways to delay, prevent aging, and being able to improve your longevity. It is also able to prevent or reduce symptoms of many chronic diseases that come with aging. Such as back pains, arthritis, diabetes, and depression according to the center’s diseases control and prevention program.
Resistance training is one of the best ways to help slow muscle strength decline. It not only helps maintain muscle strength and power it also makes everyday activities like cleaning, cooking, and climbing the stairs a lot easier.
Muscle building also helps you improve the bone density, this helps your bones to be strong hence when your body breaks down it replaces it with new bone tissue. Without any kind of exercise, your bone mass stops increasing with time. At the age of 40s and 50s, you start to lose more bone than you can make.
Anti-Aging Therapy
Old people tend to have low cognition ability, they move and do most of their activities slowly. Muscle building helps improve cognition, this is the ability to be able to shift quickly between tasks, ignore irreverent information and plan activities. These are all signs of good cognitive function, according to the national institute of aging. Studies have shown that physical activity is now the most promising method for improving cognition and reducing the risk of age-related cognitive decline.
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Physical fitness of men and women is an excellent predictor of life expectancy, for those who are healthy and also those suffering from some diseases like heart disease. Over the last several years numerous epidemiological studies have reported a strong association between muscle building and physical fitness to the mortality index of the population. Being physically fit reduces all-cause mortality. When you improve your physical fitness, you reduce the risk of death by 44%. on the end of DNA strands. Their length decreases with aging, meaning the cells can no longer be able to divide.
Several studies.
Muscle building as assessed by the manual dynamometer test is considered to be a dependable marker of health and well-being and a good predictor of mortality and the expectancy of a person to be able to live independently.
Trish Muldrok
Trish Muldrok is one of the strongest women of her age on this planet. She had not picked up a dumbbell until she was in her early 40s. When asked Muldrok says that she discovered the sport by chance or you can say by accident while she went to the gym for the first time at 42 years old to support a shy friend.
While at just 1.5 meters tall and weighing 46kg the grandmother can lift three times her body weight. At the age of 61 years old Trisha Muldrock had won 17 world masters powerlifting championship gold medals and currently holds seven world records.
She holds the international powerlifting federations world masters, three of them between the age of 60 to 69, women equipped records in the under 47 kg lass for the squat 115.5 kg, 136.5kg, and total 316kg.
Willie Murphy
Willie Murphy is a 77 years old woman from Rochester Newyork. This 48 kg grandmother can do feats of strength that people of her age might find difficult to do. She can do one-handed push-ups, handed pull-ups, and fingertip push-ups without that much of a struggle. In 2014 Willie won the coveted world natural powerlifting federation lifter.
She started doing lifting and exercises a few years ago when she saw a sign at her local YMCA for a competition involving weightlifting.
Mary Duffy
Mary Duffy a 71 years old grandmother from Trumbull in Connecticut USA started gym work at the age of 59 to lose weight and instead got hooked on lifting weights. She spends around 20 hours a week in the gym pumping iron and exercising and has been able to achieve more than 30 state and world records to her name.
This grandma holds world records for deadlifting 250lb as well as squatting 175lb and benching 125lb. Mary says that going to the gym and working out helps her feel way better than she felt in her 40s.
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At the age of 64 in 2014 Mary gathered enough courage to enter her first powerlifting competition. Despite training more than 20 hours a week which is about six hours every day, people still judge her for her age. Initially, Mary first attended the gym to lose weight that she realized she put on a lot of weight while mourning her mother’s death. After she lost the weight is when she realized training made her happier and that she was enjoying training.
Joan MacDonald
Joan McDonald is a 74-year-old who proved that it is never too late to make big changes in your life. At the age of 70, Joan was on multiple medications for acid reflux, high cholesterol, and high blood pressure. Doctors were telling her that she needs to up her dosage unless she changed her lifestyle drastically.
She knew she was ready to change her life as she was already tired of taking the meds and feeling helpless. She shared her desire to start living a healthier life with her daughter Michelle. Who had been pushing her to prioritize her health for years Michelle enrolled her mom in an online workout program to help with her exercise.
Soon she started taking walks as her form of cardio, weightlifting and even started practicing yoga. Today MacDonald has been able to lose 62 pounds and her doctors have told her that she no longer needs to take the medication she was on.
When she first started working out, she says that she was focused to build her overall strength and endurance. It is not as easy as it may appear, a lot of commitment and patience are needed to be able to achieve the overall result. Initially, her aim was just to lose weight, but now she says that she works out to feel strong. It is about challenging yourself to achieve more than you thought was possible
It’s all about hard work, MacDonald has been able to launch a ‘Train with Joan’ website where she influences others to follow her steps. Her advice to old women is that age is just a number and there is no specific age you cannot start from.
Edith Murway
Edith Murway, the 100-year-old woman becomes the world’s oldest powerlifter. Despite her old age Edith has impressed and inspired many people to start training. She says that she gained the confidence to go to the gym from a friend who persistently encouraged her to start weightlifting and gave her the moral support that she needed at the time.
Many people her age often become weaker by the time they hit their 90s. But Edith still has the strength of a champion which is an inspiration to many to start working out. She has also had a competition named after her in 2018 ‘Edith Traina Inspiration’. Which is hosted for both young and old weightlifters.
Conclusion
Aging is a physiological process that can be delayed or accelerated with the type of lifestyle you chose to live. The most scientific evidence shows that physical fitness and muscle building is currently the best way to prevent or at least delay the process of aging. Muscle building always brings benefits, irrespective of the age, sex or health condition of the person who undertakes it.
In contrast lack of any exercise accelerates aging which includes one appearing older than they are. People who remain physically active, eat the correct food and avoid risk factors. They tend to look younger and maintain a more youthful nature. Recent research has shown that muscle building and physical fitness are excellent predictors of the quality of life. Their life expectancy and prevent those diseases that are associated with old age. In conclusion Muscle building is the best medicine available today for dealing with aging. There is a lot that is not yet known in regards to aging. But what we do know is that there is a lot of benefits in muscle building and exercising. The best thing is that it is never too late to start. You can begin your physical fitness at any age when you feel ready.
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Muscle building enhances your way of doing things, gives you more energy irrespective of your age. Nowadays old people can do the same activities as the young ones. Due to physical fitness and eating the correct food.