-

 BUILDING MUSCLES WITH SCIENCE







Building muscle (hypertrophy) relies on two primary factors: consuming sufficient protein and adhering to a consistent resistance training routine. Here’s what the latest peer-reviewed research says about both:

How Much Protein Do You Need for Muscle Growth?

If you’re trying to build muscle and lift regularly, aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day. That’s quite a bit higher than the usual recommended amount (0.8 g/kg). Still, studies show you need more to boost muscle protein synthesis and keep your body in a positive protein balance—especially if you’re working out consistently.

Spreading your protein intake throughout the day can indeed be beneficial, but the most essential thing is simply meeting your total daily target. There’s also good evidence that eating protein right after you train allows your muscles to repair and grow, whether you’re young or older.

What Kind of Exercise Builds Muscle?

Resistance training is the gold standard for muscle growth. The science points to a few big takeaways:

  • Both moderate and heavy lifting work for building muscle—as long as you’re pushing close to muscular failure when you train.

  • The total amount of work you do (sets x reps) is a major driver for hypertrophy, so doing several sets for each muscle group each week makes a difference.

  • Compound lifts, such as squats, bench presses, pullups, deadlifts, and rows, are essential because they target major muscle groups and allow you to lift heavier weights. However, incorporating different exercises occasionally can help you build muscle more evenly.

  • Bodybuilder-style training—characterized by shorter rest periods and moderate weights—can be perfect for maximizing muscle growth.

Bottom Line

If you want to maximize your muscle growth:

  • Target 1.6–2.2 grams of protein per kilogram of body weight daily.

  • Commit to regular resistance training, focusing on progressive overload, incorporating a mix of compound and isolation moves, and maintaining a high overall training volume.

  • Try to get some protein in soon after your workouts for an extra edge.

A wide range of scientific studies backs all of these tips.

Ready to take your health and muscle-building to the next level? Work with ProTime-Fitness health coaches and fitness trainers at ProTime-Fitness.org to build strength, boost your health, and improve the way your body works—starting now.

Comments

Post a Comment

Popular posts from this blog

-
Image
DIABETES: PREVENTION, MANAGEMENT, AND TREATMENT   Diabetes is a complex, chronic condition that comes in several forms, each with its own causes, risks, and best ways to manage it.  Diabetes alters how your body uses insulin, a hormone produced in the pancreas that helps cells absorb sugar in the form of glycogen. When glycogen is unavailable to your cells, they lack an energy source. The two most common types of Diabetes are Type 1 and Type 2 diabetes. Type 1 is primarily an autoimmune issue—your own immune system mistakenly destroys the insulin-producing cells in your pancreas (Nature Reviews Disease Primers) There are also rare, less-understood forms, often linked to genetics. Type 2 diabetes, which accounts for over 90% of all cases, develops when your body becomes resistant to insulin or doesn't make enough of it (Nature Reviews Disease Primers; NY.gov). Symptoms can be similar to those of Type 1, but often develop more gradually and may also include blurred vision, slow-...
Read more
-
Image
COLONOSCOPY: WHAT YOU NEED TO KNOW A colonoscopy remains one of the most effective ways to detect and prevent colorectal cancer before it becomes a serious threat. During the procedure, doctors can find and remove precancerous polyps, significantly lowering your chances of developing colorectal cancer later on. Studies consistently show that getting a colonoscopy every 10 years—recommended for most adults at average risk—both saves lives and costs less over time than other screening methods, such as yearly fecal occult blood tests (FOBTs) (Annals of Internal Medicine). Medical experts generally recommend starting regular colonoscopy screenings around age 45 or 50, depending on your health history, and repeating them every 10 years if no issues are found. This timeline is supported by substantial evidence showing that colorectal cancer rates remain very low within 10 years of a clean colonoscopy (BMJ). If colorectal cancer or certain polyps run in your family, your doctor might suggest ...
Read more

Diabetes drugs may reduce the risk of Alzheimer’s.

-
Image
    Diabetes drugs may reduce the risk of Alzheimer’s. The study finds people taking the drugs have fewer biomarkers, slower cognitive decline. People taking certain drugs to lower blood sugar for type 2 diabetes had less amyloid in the brain, a biomarker of Alzheimer's disease compared to people with type 2 diabetes who are not taking the drugs and those without diabetes. The new study, published in the August 11, 2021, online issue of  Neurology , the medical journal of the American Academy of Neurology, also found people taking these drugs, called dipeptidyl peptidase-4 inhibitors, showed slower cognitive decline than people in the other two groups. In people with type 2 diabetes, the body no longer efficiently uses insulin to control blood sugar. Dipeptidyl peptidase-4 inhibitors, also known as gliptins, can be prescribed when other diabetes drugs do not work. They help control blood sugar when combined with diet and exercise. "People with diabetes have been shown to ...
Read more