“How to build muscle?” is a question asked by many (future) athletes. There are different methods that can be applied to gain muscles. But we have to be careful. Certain methods bear an increased risk of damages, injuries or premature wear, even though they might represent a faster way to grow muscle mass.
How to build muscle – basically
Basically, we can determine five methods of how to build muscle. The muscular endurance, muscle building, explosive and maximal strength, elasticity and reactive strength method. From a health-oriented point of view most relevant are the methods of muscular endurance and muscle building. A health-oriented strength training has many positive effects and should be performed regularly. All other methods bear the risk of damages, injuries and premature wear and are being applied for performance-oriented training and body building. Such methods are unsuitable for the health-oriented approach.
How to build muscle – health-oriented training
Within a health-oriented fitness training we go with the methods of muscular endurance and muscle building. It is recommendable to pursue a mix of both methods. If you are new in the field of strength training you should start slowly by familiarizing with everything. Begin with a light muscular endurance training to get a feeling for your own body and to get used to the weights and machines. Here, we choose weights that allow us to go between 15 and 25 repetitions per set.
It is recommendable to not perform the individual sets until the last possible repetition. Abort each set before that point. This is called soft training. When you have gained some experience within the muscle training and have been working out regularly for a longer period of time it is no problem to perform each set until the last possible repetition. But not in the beginning.
How to build muscle – muscle building
After familiarizing within a muscular endurance training (after 15 to 20 sessions) we can switch to the muscle building method. Here, we choose weights that allow us to go between 8 and 15 repetitions per set. In the beginning also choose the soft method and don’t go until the last possible repetition. With the time you can adjust the level and go for maximal exertion (rate of perceived exertion). To achieve better results it is recommendable to switch between the muscular endurance and muscle building method regularly. But you should also go with some change within the same method by changing the exercises or similar.
The most effective way to work out is by performing each exercise in the area of highest muscle contraction. Here, we don’t use the entire amplitude but remain in the area of highest tension. This can even be intensified by performing small movements in that area. The advantage is that the muscle remains contracted during the entire set. Going over the entire amplitude would give the muscle a short rest each time we leave the area of contraction.
How to build muscle – maximum strength
To build more muscle for experienced athletes it is also reasonable to increase the weights so you are just able to perform 3 to 6 repetitions per set. Here, we are talking about quite high weights that need to be treated with care. It is necessary to perform very clean repetitions to prevent damages or injuries. The maximal strength method, that allows us to just perform 1 to 3 repetitions per set still is not recommendable.
There are different methods of how to build muscle. From a health-oriented perspective we mainly go with the muscular endurance and muscle building methods. Other methods bear the risk of damages, injuries and premature wear. Within the fitness guide you will learn to implement a comprehensive health-oriented fitness training into your live. Check it out!
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