Movement

5 Best Workouts For Muscle Gain

Achieve your bulking goals when you have expert-backed advice to inform you. Accelerate muscle growth by tweaking your diet and lifestyle with the help of UR.Life Studio.

By URLife Team

08 May 2023

Building muscles requires not only persistent work in the gym, but in the kitchen too. While there are quick fixes or fad diets that promise quick results, the truth is that sustainable and long-lasting fitness requires a dedicated and consistent effort towards a healthy lifestyle. That being said, one of the most important aspects of a workout is resistance training, which actually helps build endurance and develop muscles.

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Mind-To-Muscle Connection

A 2016 study issued in the European Journal of Applied Physiology reveals that mind-to-muscle connection is the conscious effort of concentrating on the muscles during exercise. It is the ability to feel the contraction of that muscle group throughout the entire range of motion of the exercise. This connection is important because it helps to focus our attention on the muscle being worked, we can engage more muscle fibres and recruit more muscle groups for muscle development.

Hypertrophy is an increase in muscular size, which can be achieved through various forms of exercise, including resistance training. Resistance training is indeed considered the gold standard for increasing muscle mass, and there are three key variables that play a role in hypertrophy: mechanical stress, metabolic stress, and muscle damage.

According to a 2022 study published in the Frontiers in Sports And Active Living, resistance training focused on hypertrophy is characterised by using moderate loads (around 60-80 per cent of one's maximum), performing high total volume loads (meaning multiple sets and reps), and taking short rest periods (around 1-2 minutes) between sets. This type of training is often referred to as "hypertrophy training" or "bodybuilding-style training," and is aimed at maximising muscle growth.

Benefits of Resistance Training

Reverses muscle loss

As we age, we experience a gradual loss of muscle mass, strength, and function, which is known as sarcopenia. This process typically begins in our 30s and accelerates as we get older. A 2022 study issued by Cleveland Clinic shows that after age 40, we can lose on average 8 per cent of our muscle mass every decade, and this rate of loss increases even further after age 60. In fact, not only muscle, but bones also degrade with age. According to a 2023 study by PLoS One, resistance training has been shown to be effective in slowing or even reversing the age-related loss of muscle mass and function in older men by 21 per cent.

Resistance training promotes longevity

Resistance training increases blood flow to muscles throughout your body, which lowers your blood pressure and helps to improve cardiovascular health. Resistance training is linked with better VO2 max and cardiorespiratory fitness. Skeletal muscle is an important site for glucose uptake and metabolism, which can help:

Regulate blood sugar levels and reduce the risk of type 2 diabetes and other metabolic disorders.
Improve cognitive function, and reduce the risk of age-related cognitive decline.
Reduce cancer mortality by 79 per cent.
Minimise symptoms of depression and anxiety.

It's important to note that building muscle mass takes time and consistent effort. To achieve fitness goals, a well-rounded workout routine that includes strength training, cardio, and flexibility exercises is important. The program should be progressive and tailored to your individual needs and goals. These tips can help accelerate your progress, but it's crucial to remain patient and dedicated to your fitness goals for long-term success.

Tips To Build More Muscle

1. Increase your overall caloric intake: Building muscle requires consuming enough calories to support muscle growth. Aim to consume more calories than your body burns each day to create a caloric surplus, which provides the energy and nutrients your body needs to build muscle. Adequate protein intake is also crucial for maintaining muscle mass, as protein provides the building blocks needed for muscle growth and repair damaged tissues.

2. Focus on compound exercises: Compound exercises involve multiple muscle groups and are more effective for building overall muscle mass compared to isolation exercises that focus on individual muscles. Examples of compound exercises include squats, deadlifts, bench presses, and pull-ups.

3. Lift heavy weights: Lifting heavy weights with proper form is essential for building muscle mass. Focus on using weights that are challenging enough to fatigue your muscles within 8-12 reps.

4. Increase training volume: Volume refers to the total amount of work performed during a training session and is an important factor in building muscle mass. Aim to increase your training volume gradually over time by adding sets, reps, or weights to your exercises.

5. Ensure proper recovery: Adequate rest and recovery are essential for muscle growth. Make sure to get enough sleep, eat a balanced diet, and give your muscles time to recover between workouts.

6. Consider supplementation: While supplements aren't necessary for muscle growth, some can help support your goals. Protein powder, creatine, and beta-alanine are examples of supplements that may aid in muscle growth.

Nutrition for Muscle Growth

It’s important to remember that exercise alone isn't enough. Nutrition plays a significant role in your overall health and fitness, and a clean diet can help you achieve your fitness goals faster. This means consuming whole, nutrient-dense foods that provide the energy and nutrients your body needs to function optimally.

Protein is known as the building block for muscles, so it goes without saying that it’s essential for muscle gain. A 2018 study in the Journal of International Society And Sports Nutrition showed that to promote muscle growth with resistance exercise, the daily protein requirement should be at least 1.6 grams per kilogram of body weight per day. The upper limit of protein intake is 2.2 grams of protein per kilogram of body weight each day.

UR.Life Studio’s Personalised Plans

UR.Life Studio is a fitness and wellness studio that provides a personalised approach to health and fitness, including customised diet and nutrition plans to support muscle growth.

To calculate the ideal diet and nutrition plan for muscle growth, UR.Life Studio takes into account several factors, including:

Body Composition: UR.Life Studio uses advanced body composition analysis tools, such as bioelectrical impedance analysis (BIA) to understand your body composition, including your muscle mass and body fat percentage, which are essential to designing a diet plan that supports muscle growth.
Nutritional Needs: Nutritionists at UR.Life Cafe calculate your daily caloric needs based on your body composition, activity level, and fitness goals. They also take into account your macronutrient needs, such as protein, carbohydrates, and fats, to ensure that you are consuming the right amount of nutrients to support muscle growth. At UR.Life cafe, you can get the UR.Life’s Ultimate Muscle Gain Plan.
Personal Preferences: We take into account your personal requirements, such as food allergies, dietary restrictions, and food preferences, to create a customised meal plan that is tailored to your individual needs.

It's important to note that resistance training should be performed safely and with proper technique to avoid injury. A qualified fitness professional can help develop a resistance training program tailored to an individual's specific needs and fitness level. Additionally, it's important to consult with a healthcare professional before beginning any new exercise program, particularly for those with underlying health conditions.

Click here to learn more about personal training at UR.Life.

5 Workout Plans To Gain Muscle

Gladiator X

This program is a gym-based program designed for users who are looking to put on some serious muscle. The program has been designed into 3 phases. The first phase is spread across 4 weeks where you will start working on specific muscle groups and start getting them ready for intense workouts later on. The workouts shall remain the same from week 1- 4. In week 5-6, you shall be introduced to the concept of drop sets. We will be doing the same workouts for week 5 and 6. In week 7 and 8 we shall move into giant sets and workouts shall remain the same in week 7 and 8. Try Gladiator X workout here.

Full Body Fusion: 6 Week At Home Workout

This is a 6-week program designed to build muscle from inside the comfort of your home. All you need is a pair of dumbbells to get started. The program has four weight training sessions every week followed by one session of cardio. The weight training session change every two weeks with increasing intensity and variations with each progressing week. Get started with Full Body Fusion here.

Stronger. Faster. Better—6 Weeks Kettlebell Program

This is a total body transformation program designed for beginners using kettlebells. The program is spread across 6 weeks and has been divided into 3 phases. Each phase has different workouts concentrated across strength, work capacity, speed and skill and finally flow and power. Try 6-week kettlebell program here.

Feel The Burn—Functional Training

Spartan X

This is a 6 week functional training program designed for intermediates. The program is designed to help you lose weight, become more functionally fit and improve your overall strength. Each week the users work out for 6 days which shall be a mix of functional training, core workouts, mobility and HIIT. Every week there shall be a challenge to push yourself and improve on it every week. Start the workout here.

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