Build Muscle

Resistance Training

Resistance training to build muscle initiates a process called muscle hypertrophy, which requires energy from calories. This process involves repairing and building stronger, leaner muscle fibers in response to the stress of lifting weights. As a result, your body continues to burn calories post-exercise during the recovery and rebuilding phase. Moreover, muscle tissue is denser than fat tissue. So, that as you gain muscle and lose fat, your body composition changes even if your weight remains the same.

Signs that might indicate you’re not effectively building muscle:

• If you find yourself consistently hitting the same number of reps with the same weight across all sets, it could mean you’re not pushing close enough to failure.

• If you’re more concerned about the weight you lift than proper form and range of motion, it could hinder your progress.

• Being fully present, engaged, and focused during sets contributes significantly to successful muscle-building. 

Condensed Strength Training

New research has shown that a more condensed approach to building and maintaining muscle mass is effective. This means that you can achieve good results with fewer sets of exercises.

Traditionally, it was recommended to do multiple sets of exercises for each muscle group. However, new studies show that you can get good results with just one set, as long as you challenge your muscles enough. One way to challenge your muscles is to use resistance bands. Resistance bands are portable and easy to use, so you can work out anywhere. Additionally, they can be used to perform a variety of exercises.

This method requires as little as 1/2 hour, 3-4 times a week.:

When using Resistance Bands, you only need to do one set per muscle group, to complete muscle "failure" to achieve results. Failure meaning, you’ll increase your training intensity so that your muscles start giving out during the last rep of your set.

You should be able to do between 15 and 30 reps (repetitions) per set  for each muscle group you wish to exercise. If you can't do at least 10 reps you are using too much resistance. Either change to a easier resistance band or weight.

You can download a FREE PDF of Resistance Band exercises here TravelOnTheFly

Or, you can view some good online videos of resistance band exercises here GREATIST