Muscle growth rates vary among individuals, influenced by body type, genetics, age, and hormones. A scientific lifestyle also supports more effective muscle gain and fat loss.

Sleep more

According to Healthline, muscles do not grow during exercise but primarily recover during rest and adequate sleep. Deep sleep promotes the secretion of human growth hormone (HGH), which supports protein synthesis and muscle fiber repair. Adults should sleep 7-9 hours each night for body recovery, strength maintenance, and muscle development. Conversely, sleep deprivation easily causes fatigue, reduces energy during workouts, and impedes muscle gain.

Snack before bed

Individuals aiming for muscle gain should prioritize protein in their pre-sleep snack. Protein helps increase satiety for a full night's sleep and provides amino acids for muscle building during sleep. However, a moderate amount (about 100-150 calories) should be consumed each evening to avoid excess energy leading to fat accumulation.

Healthy, low-fat, and easily digestible protein-rich options include: Greek yogurt, one boiled egg, or a glass of warm low-fat milk.

Protein-rich yogurt. Photo: Bui Thuy.

Avoid calorie deficit

According to Health, to support weight loss and rapid muscle mass increase, you need to consume enough calories for your body to function, avoiding a calorie deficit. When the body lacks calories, the tendency to build new muscle decreases, making muscle gain difficult. It is advisable to consult exercise and nutrition specialists for advice on appropriate calorie intake and expenditure for each individual, contributing to effective muscle gain without causing weight gain.

Eat more protein

Protein provides amino acids to repair and regenerate muscle fibers damaged during exercise, thereby helping muscles grow stronger. Strength training can damage muscles, and the body needs protein to rebuild them. If you engage in heavy weightlifting, you need to supplement with more protein to bolster the recovery process. For optimal muscle development, weightlifters should consume 0,3-0,4 g of protein per kg of body weight per meal.

Besides fish, lean meat, eggs, and milk, exercisers can supplement plant-based protein from: tofu, soy, nuts like almonds, pumpkin seeds, and legumes.

Scientific training

Men have testosterone levels about 15 times higher than women after puberty, contributing to differences in muscle mass and strength. However, the ability to gain muscle also depends on age, genetics, nutrition, and training regimen. A muscle gain plan should combine strength training, adequate energy and protein intake, and sufficient rest for muscle recovery.

Strength training is the core of muscle building. It is advisable to start by focusing on major muscle groups such as biceps, calves, and thigh muscles, with 8-10 exercises at least two times a week. Strength exercises like sprinting, squats, and weightlifting support muscle development, enhance bone density, and burn fat.

A healthy cardiovascular system can improve overall mobility and promote muscle development and function. You should maintain cardio sessions like walking, swimming, yoga, or stretching for about 30-45 minutes and perform them 4-5 days each week to support cardiovascular health. Resting between sets allows muscles time to recover, maintaining workout performance. Rest duration can vary depending on the exercise and goal, typically about 1-3 minutes for muscle gain.

By Anh Chi (Compiled)