The purpose of why you exercise is very individual. For example, you can exercise for your health, to get better fitness or muscle growth , and it is precisely having this goal that can bring out the great motivation to exercise. Seeing results and progression often gives a boost, and it is therefore essential to train accordingly. Strength training and cardio training are different from each other, this post will be a deep dive into how muscle growth training works. Finally, it will be mentioned which supplements will be relevant to include in the process of muscle building.
Training for muscle growth
For maximum muscle growth, it is important to train at high intensity with heavy loads. The exercises should fatigue the muscles, so here it is about lifting heavier weights with fewer repetitions than if you had chosen lighter dumbbells. You should push yourself to the limit and therefore push your strength.
Furthermore, it will be relevant to train the large muscle groups rather than the small ones. This can be done using basic exercises that include several muscle groups in the same movement so that several joints are trained simultaneously.
Muscle Growth Training Program (Beginner)
1. Bench press
Bench press works the chest, shoulders, triceps and abdominal muscles, and can be compared to an inverted version of the classic push-up. The exercise is performed with a barbell and is therefore easiest to perform in a gym, but you can also be creative and use something else as weight.
Execution:
- Lie on a bench with your feet on the ground, upper back, head and butt on the bench.
- Grasp the barbell and bring it to the highest point of your chest with your elbows under the bar, bring it towards your chest and then go back up in a straight line.
2. Squats
Squats focus on the glutes, front thighs and stabilizing muscles in the abdomen and back. The exercise can be adjusted according to the level of difficulty, whether you want to use dumbbells or a barbell. If you want to increase muscle growth, we recommend starting with a barbell to push the muscles further.
Execution
- Stand tall with your feet shoulder-width apart and your toes pointed slightly outward. Your weight should be on your big toe, little toe, and heel.
- Place your hands shoulder-width apart on the bar. Bend down and place the bar on top of your back muscles.
- Create tension in your back muscles and lift the bar. Take two steps back, look forward, take a deep breath, then lower and straighten up.
3. Deadlift
Deadlifts target several of the major muscle groups in the body, focusing on the glutes, abs, traps, back, and forearms. The exercise is performed in comparison to the previous exercises with a barbell.
Execution
- Stand tall with your feet shoulder-width apart. Place the bar on the ground in front of you, close to your calves.
- Grasp the bar at shoulder width in a squat position where your butt should be between your shoulders and buttocks.
- Keep your center of gravity on your heels, sway up to a straight back and lift up.
- When you go back down, you should go behind with your hips and tip over with your back.
4. Side raise
Lateral raises work the middle and front part of the shoulder muscles. Furthermore, it can also work the back part by assuming a forward bending position and then performing the same movement. The exercise is performed with dumbbells.
Execution
- Stand straight ahead.
- Move your shoulders down and back, then lift your arms straight up.
5. Bicep curl
As the name suggests, you mainly train your biceps in this exercise, and it is performed either with a barbell or dumbbells.
Execution
- Stand tall with good posture.
- Lift the bar up towards your chest with your arms close to your body the entire way.
Supplements for muscle growth
Progression will not happen through training alone, where proper diet is important in this process. How one wants to consume sufficient amounts is individual, some follow a meal plan, while others prefer to take supplements to ensure they get the proteins they need.
Amino acids muscle growth
For muscle growth, it is important to have enough protein. How much you need depends on how much you train and must therefore be adjusted as needed. Amino acids are combined to become proteins, and are therefore essential in a muscle building process. Of the 20 amino acids that exist, only 11 of these are formed naturally in the body, and it is therefore necessary to get the rest through diet or dietary supplements. See our selection of amino acid supplements here !
Read more in this post if you want more information about amino acids.
BCAA muscle growth
By using a dietary supplement of amino acids, the supplement will help the body build muscle and provide faster recovery. This is done through the active ingredient that stimulates the building of muscles and prevents muscle breakdown. Among the various amino acids that you can take, BCAA is a favorite for muscle growth. BCAA will give you a mental boost so that you can push yourself extra during training.
Our BCAA is available in lemon iced tea or green apple, and will increase protein synthesis, which will have a positive effect on muscle building. Read more about BCAA here !
Creatine muscle growth
Compared to BCAAs, creatine is intended to build muscle faster and recover more easily after exercise. Creatine is made from three natural amino acids, which means that the body is able to make creatine naturally, but it can also be obtained through a dietary supplement or through the diet. By taking creatine supplements, more energy is released in the muscles, and therefore one is usually able to perform better during exercise and subsequently achieve muscle growth .
With us you can get both creatine capsules and creatine powder . Check out this post if you want to read more about what creatine is and how it works.