Training with weights includes the professional sports power-lifting, Olympic weightlifting, and bodybuilding, but many people simply use it as a way to stay in shape and build muscle. This form of training can have many advantages, but only if the training is structured correctly according to the specific goal that you want to achieve. Many people simply want to build muscle as quickly as possible, but training with weights also supports weight loss and the performance of athletes in other sports. Powerlifters, on the other hand, train to lift as much weight as possible in the three exercises bench press, squat, and deadlift. Depending on which of these goals you want to train for and what your current fitness is, the training and nutrition plan has to be designed differently. This article gives you a general overview of what is necessary to build muscle and what to consider during training before you can dive deeper into the aspect of weight training that interests you the most.
Beginners should always consult an experienced lifter or trainer to introduce them to the exercises. It is recommendable to rather learn the perfect form slowly and with lightweight to avoid injuries, than directly training on the limits. Furthermore, you should always train both sides and all the muscles equally to avoid muscular imbalances. Especially the core shouldn’t be neglected because these muscles are crucial to stabilizing the whole body and most machines in the gym don’t train them appropriately. That’s why you should definitely incorporate a few bodyweight exercises for the abs and the lower back in your training program.
When it comes to muscle growth, the three main factors are nutrition, training, and rest. Training is what creates the stimuli for the muscle to grow, so it is crucial to push yourself during the workout and to train until the muscle fatigues. However, contrary to popular belief, you don’t need to be sore after every workout to grow muscle. Most experts agree, that the repetition range of 8-12 is most efficient to build muscle. That means you should pick a weight where you can barely perform 8-12 reps. As you progress, the repetitions will feel easier and easier until you can increase the weight.
However, without conscious nutrition, the hard training is worth nothing. On the one hand, growing muscle requires protein since our muscles are mainly composed of amino acids and water. Particularly essential amino acids, that can’t be produced by our own metabolism, need to be covered by nutrition. To build muscle the body needs 1.5- 2 grams of protein per kg of body weight each day. More information about specific foods and recipes, that are helpful, when it comes to eating enough protein, can be found in the article nutrition.
On the other hand, it is crucial to provide the body with sufficient energy to build muscle efficiently. If you don’t want to lose weight that energy needs to be taken in through food which means you need to eat 300-500 calories more than your basic caloric needs.
The third pillar of muscle growth is rest. Don’t make the mistake of training the same muscles every day and constantly being sore, because it’s in the resting period when the body builds new muscle tissues. This phase is called hyper-compensation since strength and muscle volume increase. Also, having a regular sleeping rhythm of at least 8 hours per night and drinking enough water is crucial to recover quickly.
