MyCoach App Blog
5 Muscle ā€” Building Fundamentals You Need To Learn
January 9, 2023
Muscle building requires consistent and persistent workouts to achieve optimal results. Proper nutrition intake, well-planned training, and perfect patience are keys to success.

The muscle-building fundamentals explained below should help you guide through the whole journey to reach your health and fitness goals.
1. Well-Planned Basic Training

The importance of consistent and well-planned basic physical training for expected muscle growth needs no mention. Many of us dream of getting desired muscle, but only a few who are consistent in workouts can reach the goals.

Lack of physical activity causes gradual muscle loss. So, to keep muscle growth continuous, consistency in training is a must. It's impossible to gain muscle overnight, it may take months even years in this journey to reach our targeted muscle gain.

Understanding muscle groups can help plan training sets for the improvement of every group. There are three muscle groups: cardiac, smooth, and skeletal.

A bodybuilder's main target is to gain skeletal muscles. These muscles attached to the bones by tendons are responsible for every movement of our body parts. Achieving skeletal muscle growth requires well-planned workouts. Muscle mass specialists recommend 30 to 45 minutes of planned training per day, three times a week. To save your precious time, take advantage of MyCoach App's automatic workout generation.

2. Progressive Weight Lifting

Lifting weight is a physical exercise designed to train a targeted muscle group against external forces.

The benefits of weight lifting are incredibly numerous, beyond muscle and strength building. It enhances overall health improvement and mental well-being. Weight lifting helps burn more calories stored in the body, that is how we get lean muscle mass.

A bodybuilder performs weight lifting activities through progressive weight increment to get better results. It's also called progressive overload. This is when you gradually increase using heavier weights, increasing the frequency, or the number of repetitions in your workouts. This challenges your muscles and allows your musculoskeletal system to get stronger.

Weight lifting boosts skeletal muscle growth, strengthens bones, and enhances metabolism and cardiac functionality. If performed efficiently, weight lifting or resistance training gives many more health benefits to the performer. To build strength and achieve high muscle endurance, strength training has no alternative.

There are different types of weight liftings such as the deadlift, squat, bench press, barbell snatch, barbell clean & jerk. Some lifting activities require no equipment involving only the performer's body weight.

3. Enough Rest for Muscle Recovery and Growth

Muscles do not grow in the gym so adequate resting is the key to successful muscle growth. Heavy workouts stimulate muscle growth, but the real things happen during rest.

As you progress on your workouts, muscle fibers are damaged and torn. Adequate recovery interval between two sets of training programs is beneficial for torn muscle repair. Recovery interval also helps gain strength for more workload.

Proper sleep timing and duration work significantly in muscle recovery and growth. When the body is asleep, it uses less energy; so, the consumed nutrients can contribute to overall health growth. Proper sleeping also reduces stress and fatigue. Use the MyCoach App Recovery Feature to smartly track your muscle group fatigue levels.

The sleeping requirement varies from person to person and depends on age, weight, and psychology. And, a sedentary person needs less sleep than a heavy worker.

Strength-building gurus generally recommend at least 7 hours of sleep for effective muscle recovery and strength building. Efficient periodization of a training program is a great technique that works incredibly in muscle recovery and growth.

4. Drink Water Properly to Boost Muscle Mass

Understanding the importance of hydration for our whole body structure is key to successful muscle gain. As we train hard, our body gets dehydrated through sweating, and dehydration impairs muscle recovery; causes fatigue, tiredness, and dizziness. So, drinking adequate water is essential for heavy trainers. And before a heavy workload, hydrating the body is so important.

Water has many functions in our body. It plays a crucial role in the formation of proteins. It also does the transportation of nutrients to cells. Besides, water transports the waste out of the body.

Water's role is far-reaching in the functionality of our major organs like the heart, lungs, brain, kidneys, etc. A vital component of our muscles is water. Hence, any muscle-building endeavor will fail without proper water intake.

Water requirement depends on many facts, like age, weight, height, lifestyle, etc. Generally, 0.01-liter water per pound of bodyweight is ideal. In other words, 10 to 12 glasses of daily water intake will work. Keep in mind that a heavy workout in the gym requires more water intake for muscle recovery and strength regaining.

5. Have Patience for Long-Term Muscle Gain

Muscle building is an ongoing process. Working hard for a few weeks or months may not be enough for achieving desired muscle gain. It may take years for lean muscle success; the process is super slow.

Every bodybuilder should have much patience to accept this reality. Otherwise, frustration will lead to ultimate give up. Many successful athletes or muscle gainers have put years or even decades in hard work to touch the goal line. So, to build a beautiful, balanced, well-muscled physique, one requires super patience.

Based on Awtsu Fitness Apparel