How to effectively build muscle?

The body is a fantastic machine that adapts to the constraints imposed on it and the lifestyle. Building muscle takes time, work and a lot of willpower. There are many ways to build a dream body, but weight training remains the most effective way to induce significant myofibrillar hypertrophy (Schoenfeld, 2010).

• Strengthen your mindset

Motivation is the key criterion to evaluate before starting weight training. It is as important as training and diet. Determining the reasons that motivate one to start weight training is essential. Only practitioners who develop intrinsic motivation are able to maintain long-term consistency (Teixeira et al., 2012).

• Set achievable goals

Defining achievable short-term goals is crucial. Knowing what to expect in terms of the speed of muscle gain (often limited by genetic potential and experience) is important for longevity in this discipline.

• Increase the intensity of your workouts

Workouts must be configured in terms of duration and intensity. While there is no strict time limit, intensity (proximity to motor failure) is the main driver of adaptation. It induces acute spikes in testosterone and growth hormone, although the impact of these transient hormonal peaks on long-term hypertrophy is still a subject of scientific debate (Kraemer & Ratamess, 2005).

• Follow appropriate training programs

Programs must address specific goals (strength, hypertrophy or strength endurance). They must incorporate the principle of Progressive Overload: chronically increasing the stress imposed on the muscle to force homeostasis to adjust (Schoenfeld, 2011).

• Manage your nutrition perfectly

Nutrition is the substrate for growth. Muscle needs proteins, fats and carbohydrates, as well as micronutrients. Protein intake should be maintained between 1.6g and 2.2g/kg of body weight to maximize muscle protein synthesis (Morton et al., 2018). Low glycemic index carbohydrates promote a stable release of insulin, a highly anabolic hormone.

• Recover well

Good recovery is key to progress. One must distinguish peripheral (muscular) fatigue from central (nervous system) fatigue. While muscles generally recover in 48-72 hours, the central nervous system (CNS) may require more pronounced rest or "deload" periods to restore neuronal excitability (Bishop et al., 2008). Note that DOMS (delayed onset muscle soreness) is not a reliable indicator of the quality of the session or future growth.

• Take well-targeted nutritional supplements

Supplements are optimization levers.

• Proteins: Whey (fast) is ideal post-workout (Tang et al., 2009), while Casein (slow) protects against nocturnal proteolysis (Res et al., 2012).
• Amino Acids: BCAAs (especially Leucine) stimulate the mTOR pathway, although their benefit is reduced if overall protein intake is already saturated (Wolfe, 2017).
• Omega-3s: Essential for the resolution of inflammation and insulin sensitivity.