One of the key principles in building muscle more efficiently is following a program that will elicit the best response dependent on the goal you’re trying to achieve.
PLAN AND PROGRAMMING
There are a variety of programs that can help you get to a similar end state and build more aesthetic muscle. The program that I have found over the years to be most effective for building muscle is a sarcoplasmic hypertrophy-based program. In a sarcoplasmic hypertrophy-based program the focus is on a higher volume of exercise with less rest in between sets. Calculating your total volume for training sessions each week and increasing the volume gradually over the course of 6-8 weeks has shown a strong correlation with muscle hypertrophy. To track your volume during a program, add the sets, reps, and weight lifted to calculate your total volume. 3x12@100kg= 3600kg of total volume lifted as an example. The next week we would increase the volume of this set by adding more sets, reps, or weight to surpass last week’s total volume to elicit muscle hypertrophy. The sarcoplasmic hypertrophic response that is induced by this style of resistance training program causes metabolic fatigue, muscle tension, and muscle wear which will give your muscle a more full, toned, and aesthetic appearance over time if done consistently.
Nutrition is a big factor when it comes to supporting the aesthetic muscle gain you want. Not having your Nutrition under control with a consistent resistance training program can greatly alter the overall result. Knowing your daily macros and the targets you need to hit to build muscle is vital. Reunion_Nutrition has a macro calculator that you can use to help you find out your daily macros. Reunion_nutrition is also able to help give you great advice about which nutrition will be best for you and your overall goal. Protein is one of the biggest drivers in helping support protein synthesis. Protein synthesis is when cells build new proteins. This happens in two stages - transcription and translation. To keep it simple it’s a big transport chain that helps support muscle breakdown to create new proteins to aid in recovery and build more muscle. Deficient protein levels, paired with deficient carbohydrates and fats, can slow the process of protein synthesis leading to reduced adaptation to recover and construct more muscle
RECOVERY & SLEEP
Sleep is vital for mental and physical health recovery. Reduced sleep has a strong correlation with reduced performance. Reduced sleep will ultimately affect your ability to be able to train at your maximum capacity which will hinder your ability to promote a conducive hypertrophic environment. Disproportion sleep can cause a reduced adaptation which can negate or lead to a reduction in cardiovascular and hypertrophy adaptations. To ensure you are recovering efficiently, aim for 7-9 hours of sleep a night. The sleep that we need to focus on for muscle recovery, bone-building, and overall better neural function is NON-REM sleep. In NON REM sleep our brain, muscle, and neural functions relax the most where our bodies repair from the stress applied during the day. Techniques that I love before bedtime to help you relax and to get better sleep are reading a book, meditating, and using a diffuser with essential oils.
- Randy Strickland