But you don’t have to take our word for it. The second point we’ll make is this: We’ve waded through the research, and simplified and summarized the basic principles behind muscle building for you. The first 5 principles relate to resistance training variables (i.e., things that can be easily changed), while the final principle relates to your diet. Having an abundance of amino acids in your system (known as hyperaminoacidaemia), therefore is about your diet. Weight training is the most common and effective form of resistance training, and while it’s not the only form, it’s what we’ll be referring to throughout the article.Īmino acids are the building blocks of proteins, and proteins are the building blocks of muscle. Resistance training is any deliberate exercise in which your muscles contract against an external force. First, at the highest level, there are two things that stimulate muscle growth: 1) Resistance training and 2) an abundance of amino acids in your system. Table of ContentsĪdditional Considerations Summary (TL DR)īefore we get started, there’s a couple of points we need to make. Understanding and using these basic principles will allow you to program your own workouts such that you build muscle as quickly and effectively as possible. Thankfully you don’t actually need to waste your time or money on fancy muscle-building programs.īecause scientific research – which you’re able to read and verify for yourself – has identified 6 basic principles that underpin muscle hypertrophy (the technical name for an increase in muscle size). Unfortunately, when you follow untrustworthy exercise advice, your workouts are often ineffective and you rarely achieve the results you’re looking for. This makes it difficult to know what information and advice you can really trust. That is, most are based on opinion and flawed reasoning rather than verifiable scientific research. There are lots of articles, programs, and plans on the internet that promise quick gains in size and strength, and while they’re often convincing, very few are evidence-based. In their attempts to discover how to develop bigger and stronger muscles, most people jump online. This can certainly be an integral part of it, but anyone who has ever successfully achieved the goal of putting on muscle knows it’s not as straightforward as that. There’s more to building muscle than simply lifting weights.
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