Experts share strength-training tips that yield results quickly. 1. Commit to some form of strength training. 2. Alternate muscle groups. 3. Drink plenty of water -- before and after workouts. 4. Eat a balanced diet. 5. Get lots of protein. 6. Get enough sleep. 7. Hire a trainer. If you're looking for quick muscle building, go no further than your local gym, where doctors say that major strength gains can be had in just a few weeks. Last year, the American College of Sports Medicine (ACSM) and the American Heart Association updated their recommendations for physical activity. In addition to regular cardio workouts, Americans are now being encouraged to perform resistance training at least twice a week, working every major muscle group. Spero Karas, MD, assistant professor of orthopaedics in the division of sports medicine at Emory University, says that testosterone, the male hormone responsible for muscle growth, maxes out between the ages of 16 and 18. It reaches a plateau during the 20s and then begins to decline.
As a result, muscle building after the adolescent years can be challenging, he says. Fortunately, a little strength training goes a long way -- particularly in the early days. During the first weeks of a new training regimen, strength gains come from the recruitment of new muscle fibers, which make the muscles stronger and more visible. Even though muscle recruitment does not result in more muscle mass, says Karas, it will definitely make your muscles look bigger. One reason is that muscles take in water and swell during training. Another is that muscles burn fat, which tends to make the muscle look more prominent. After the first three months of strength training, muscle gain is much slower. At that point, you're aiming for an actual increase in muscle mass, which takes time to develop. Whether you're committed to the long haul or just want some muscle-building tips, here are seven ways to maximize your gains. What have you done to try and build muscle in the past?
1. Commit to some form of strength training. Unfortunately, there are no easy shortcuts to good health, says Kent Adams, PhD, FACSM, CSCS, director of the exercise physiology lab at California State University Monterey Bay. For tips and workout plans, visit the web sites of organizations like the ACSM or the National Strength and Conditioning Association. If you don't have access to free weights, head for the weight machines or a cable system. Other alternatives include resistance bands, plyometrics, and calisthenics. At a minimum, perform lunges, squats, and other exercises that work your quads and hamstrings, along with extra cardio activity that will prompt your legs to begin building muscle. No matter which strength training method you choose, however, be sure that resistance levels (the amount of weight you use) and the number of repetitions you do are high enough to fatigue the muscle. Failure to do so, Adams says, will hinder growth. The ACSM recommends three sets of 8 to 12 reps for each exercise.
To speed up the process, make the most of your workout, and keep your heart rate and metabolism elevated, try "super-setting," says Lisa De Los Santos, a Cooper's-Institute-certified personal trainer at Vandenberg Air Force Base in Southern California. She suggests one set each of two or three opposing muscle exercises. Rest, then do a second set of each exercise before moving on to the next group. 2. Alternate muscle groups. Weight training creates tiny micro tears in muscles, which then repair and rebuild during periods of rest. Serious injury can result if muscles are not allowed adequate time to repair. Feeling sore? Take an extra day or two -- or work a new muscle group. Don't forget delayed-onset muscle soreness, which can hit as late as 48 hours after a workout. 3. Drink plenty of water -- before and after workouts. Adequate hydration is essential to muscle building, yet few people get enough water, even without daily exercise.
So in addition to the daily 8 to 10 glasses of water recommended by the Dietary Guidelines for Prime Boosts Americans, Karas suggests an additional 12 to 16 ounces before working out. He then recommends another 8 to 10 ounces for every 15 minutes of vigorous exercise. Prefer sports drinks? Indulge only if you're exercising for more than an hour, when electrolyte depletion becomes more of a risk. 4. Eat a balanced diet. Muscle building requires a careful balance of carbohydrates, fats, and protein as well as plenty of vitamins and minerals, all of which are best absorbed through food. Avoid carbohydrate-heavy diets, which can cause insulin levels to spike and inhibit growth hormones that prompt muscle growth, says Karas. Instead, opt for five or six small, balanced meals every day. And if muscle building is your goal, don't use this time to diet. Watch your fat intake, which should be no more than 30% of your total daily calories, and be sure to consume plenty of vitamin- and mineral-rich fruits and vegetables.