There is one over arching principle the building muscle and it is overload. This is where the muscle is overloaded with a stimulus, breaking down the muscle fibres so they can repair and grow back slightly bigger.
And the larger the stimulus, the more the body will adapt and build larger muscle fibres in order to be able to cope with the load placed on the muscle next time.
There are 3 primary methods to place over load on the muscle:
- Hypertrophy – this is basically where you are failing the muscle within 30-45 seconds with a restistance. This is also known as training to promote extra blood flow to the muscle group.
- Fatigue – taking the muscle to absolute fatigue under resistance.
- Power/strength – overloading the muscle with a max effort lift 1-3 reps.
To progressively continue to build muscle it requires further increase if 1 or all 3 methods of overloading the muscle.
Top 10 Exercise selection for total body general muscle building:
- Push up
- Pull ups
- Shoulder press
- Bench press
- Pull overs
- Upright row
Give these methods a try for the next few weeks and let us know how you go