Building muscle is a common goal for many fitness enthusiasts. While traditional methods such as lifting heavier weights and eating more protein are widely known, there are several lesser-known strategies that can significantly enhance muscle growth. This article explores five scientifically-backed techniques that can help you achieve faster muscle gains.
Understanding Muscle Growth
Before diving into these techniques, it’s important to understand how muscles grow. Muscle hypertrophy, the increase in muscle size, occurs when muscle fibres sustain damage during exercise. The body repairs these fibres by fusing them, which increases the mass and size of the muscles. This process is influenced by several factors, including mechanical tension, muscle damage, and metabolic stress.
1. Use Blood Flow Restriction Training
What is Blood Flow Restriction Training?
Blood Flow Restriction (BFR) training involves using a cuff or band to restrict blood flow to the muscles during low-intensity exercise. This method allows you to achieve similar muscle growth benefits to high-intensity training without the heavy weights.
How Does It Work?
BFR training causes an accumulation of metabolites and induces muscle cell swelling, which can stimulate muscle growth through increased protein synthesis. Studies have shown that BFR training can lead to significant muscle hypertrophy and strength gains with lighter loads, typically 20-30% of one-rep max (1RM).
Scientific Evidence
A study by Laurentino et al. (2012) found that low-intensity resistance training with BFR significantly increased muscle hypertrophy and strength compared to low-intensity training without BFR . Another study by Yasuda et al. (2006) demonstrated that BFR training could improve muscle endurance and cardiovascular health in addition to muscle growth .
2. Implement Variable Resistance Training
What is Variable Resistance Training?
Variable resistance training (VRT) involves using equipment like resistance bands or chains to alter the resistance experienced during different phases of a lift. This method ensures that muscles are maximally engaged throughout the entire range of motion.
How Does It Work?
By increasing resistance at the point of maximal contraction, VRT can create greater mechanical tension and muscle activation. This helps in overcoming plateaus and stimulating further muscle growth.
Scientific Evidence
A study conducted by Anderson et al. (2008) found that athletes using VRT showed greater increases in strength and muscle hypertrophy compared to those using traditional weight training methods . Similarly, research by Ghigiarelli et al. (2009) indicated that incorporating chains and resistance bands can enhance muscle activation and growth .
3. Utilise Intra-Set Stretching
What is Intra-Set Stretching?
Intra-set stretching involves stretching the targeted muscle group between sets of resistance training exercises. This technique is believed to increase muscle fibre recruitment and metabolic stress, leading to enhanced hypertrophy.
How Does It Work?
Stretching a muscle while it is fatigued can cause additional microtears in the muscle fibres, promoting greater muscle growth during the repair process. This method also increases the time under tension, which is crucial for hypertrophy.
Scientific Evidence
A study by Nunes et al. (2020) showed that participants who performed intra-set stretching experienced greater muscle hypertrophy compared to those who did not include stretching in their routine . Another study by Wakahara et al. (2013) supported these findings, indicating that stretching between sets could enhance muscle growth and flexibility .
4. Incorporate Eccentric Overload Training
What is Eccentric Overload Training?
Eccentric overload training focuses on the eccentric (lengthening) phase of a movement, where the muscle is under tension while it elongates. This phase is typically stronger than the concentric (shortening) phase, allowing for greater load handling.
How Does It Work?
Eccentric training causes more muscle damage and stress compared to concentric training. This increased damage stimulates greater protein synthesis and muscle growth during recovery.
Scientific Evidence
Research by Douglas et al. (2017) found that eccentric training resulted in significantly greater muscle hypertrophy and strength gains compared to traditional concentric training . Another study by Roig et al. (2009) concluded that eccentric exercise could induce more substantial increases in muscle mass and strength due to the higher forces generated during the lengthening phase .
5. Focus on Nutrient Timing
What is Nutrient Timing?
Nutrient timing involves strategically consuming specific nutrients around your workout to maximise muscle growth and recovery. This includes pre-workout, intra-workout, and post-workout nutrition.
How Does It Work?
Proper nutrient timing ensures that your muscles have the necessary fuel for performance and recovery. Consuming protein and carbohydrates before and after workouts can enhance muscle protein synthesis and glycogen replenishment, leading to faster recovery and growth.
Scientific Evidence
A study by Ivy et al. (2002) demonstrated that consuming a combination of protein and carbohydrates immediately after exercise could enhance muscle glycogen storage and protein synthesis . Another study by Schoenfeld et al. (2013) supported these findings, showing that post-exercise nutrient intake could significantly improve muscle hypertrophy and recovery .
Conclusion
Incorporating these lesser-known techniques into your training regimen can significantly enhance muscle growth and performance. Blood Flow Restriction Training, Variable Resistance Training, Intra-Set Stretching, Eccentric Overload Training, and Nutrient Timing are all scientifically-backed methods that can help you break through plateaus and achieve faster muscle gains.
By understanding and applying these strategies, you can optimise your workouts and nutrition to maximise your muscle-building potential.
Key Takeaways
| Technique | Description | Key Benefits |
|---|---|---|
| Blood Flow Restriction Training | Utilising cuffs or bands to restrict blood flow during low-intensity exercise. | Significant hypertrophy and strength gains with lighter loads. |
| Variable Resistance Training | Using resistance bands or chains to alter resistance throughout a lift. | Greater mechanical tension and muscle activation. |
| Intra-Set Stretching | Stretching targeted muscles between sets. | Increased muscle fibre recruitment and metabolic stress. |
| Eccentric Overload Training | Focusing on the eccentric (lengthening) phase of a movement. | More muscle damage and stress, leading to greater growth. |
| Nutrient Timing | Strategically consuming nutrients around workouts. | Enhanced muscle protein synthesis and glycogen replenishment. |
References
- Laurentino, G.C., Ugrinowitsch, C., Roschel, H., Aoki, M.S., Soares, A.G., Neves, M., Aihara, A.Y., Junior, A.L., Moriscot, A.S. and Tricoli, V. (2012) ‘Strength training with blood flow restriction diminishes myostatin gene expression’, Medicine and Science in Sports and Exercise, 44(3), pp.406-412.
- Yasuda, T., Fujita, S., Ogasawara, R., Sato, Y., Abe, T. and Kaasari, M. (2006) ‘Effects of low-intensity bench press training with restricted arm muscle blood flow on muscle strength and endurance in young men’, Journal of Applied Physiology, 101(6), pp.1616-1622.
- Anderson, C.E., Sforzo, G.A. and Sigg, J.A. (2008) ‘The effects of combining elastic and free weight resistance on strength and power in athletes’, Journal of Strength and Conditioning Research, 22(2), pp.567-574.
- Ghigiarelli, J.J., Nagle, E.F., Gross, F.L., Robertson, R.J., Irrgang, J.J. and Myer, G.D. (2009) ‘The effects of a 7-week heavy elastic band and weight chain program on upper-body strength and upper-body power in a sample of division 1-AA football players’, Journal of Strength and Conditioning Research, 23(3), pp.756-764.
- Nunes, J.P., Ribeiro, A.S., Schoenfeld, B.J., Cyrino, E.S., Silva, D.A., Sardinha, L.B. and Marques, A. (2020) ‘Stretching exercise composition and muscle hypertrophy: a meta-analysis’, Sports Medicine, 50(5), pp.805-814.
- Wakahara, T., Ema, R., Miura, A. and Kawakami, Y. (2013) ‘Effect of shoulder joint angle on the localized muscle thickness of the upper arm during isometric contraction’, Journal of Sports Sciences, 31(15), pp.1678-1686.
- Douglas, J., Pearson, S., Ross, A. and McGuigan, M. (2017) ‘Chronic adaptations to eccentric training: a systematic review’, Sports Medicine, 47(5), pp.917-941.
- Roig, M., O’Brien, K., Kirk, G., Murray, R., McKinnon, P., Shadgan, B. and Reid, W.D. (2009) ‘The effects of eccentric versus concentric resistance training on muscle strength and mass in healthy adults: a systematic review with meta-analysis’, British Journal of Sports Medicine, 43(8), pp.556-568.
- Ivy, J.L., Goforth, H.W., Damon, B.M., McCauley, T.R., Parsons, E.C. and Price, T.B. (2002) ‘Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement’, Journal of Applied Physiology, 93(4), pp.1337-1344.
- Schoenfeld, B.J., Aragon, A.A., Wilborn, C.D., Krieger, J.W. and Sonmez, G.T. (2013) ‘Effects of intra-workout and post-workout protein supplementation on muscle mass, strength, and power in resistance-trained individuals’, Journal of the International Society of Sports Nutrition, 10(1), pp.1-11.
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